Exercises tailored to PsA can help alleviate symptoms. Strength training, in particular, can help build muscle to support and protect affected joints.

If you have psoriatic arthritis (PsA), you might not feel like exercising. The stiffness and fatigue of PsA, along with pain and swelling, might leave you wanting a more restful activity. But exercise can actually make it easier to manage your condition.

When exercising to address or relieve PsA symptoms, a balance of cardiovascular fitness, range-of-motion exercise, stretching, and strength training is recommended. Building muscle can help provide support and protection for affected joints, and strength training can help.

Consult your doctor or a healthcare professional, like a physical therapist, before starting weight training to determine whether weighted exercises are an option for you and which types of movements can help rather than hinder your PsA management.

Once a healthcare professional has cleared you to try weight training, a trainer or physical therapist can teach you proper form, execution, and breathing techniques to help you get the most out of your routine.

Weighted exercises use free weights, weight machines, or body weights to increase the force on your muscles to strengthen them.

Free weights

These come in several styles, such as fixed and adjustable dumbbells, barbells, and kettlebells. If PsA interferes with your grip, wearable wrist and ankle weights are also available.

Use weights for lifting or for increasing your body weight for moves such as lunges.

Start with a lighter weight and work your way up over time as you build strength. If you find a movement difficult, like lateral raises, practice it without weights until your strength improves.

Gym weight rooms have a wide selection of free weights. Once you’ve tried a few options, consider buying some of your own to enjoy the freedom of exercising at home.

Examples of free-weight arm exercises include:

  • bicep curls
  • shoulder press
  • bent over row
  • upright row

Weight machines

While they’re not as versatile as free weights, weight machines may be easier and safer when used correctly if you’re new to strength training. Before you try a machine for the first time, ask a trainer to show you how to use it properly.

Weight machine exercises include:

  • shoulder press
  • chest press
  • leg press
  • hamstring curls

Body weight exercises

This type of activity uses your body’s weight as resistance against gravity to help strengthen your muscles. It can be done in your home at your convenience. Use a yoga mat to cushion any area of your body that’s in contact with the floor. Work with a trainer to learn how to use proper form to prevent injuries.

As you build strength over time, you can increase the intensity of body weight exercises by holding free weights while you work out. If finger pain is one of your PsA symptoms, try a weighted vest or wrist and ankle weights instead of free weights.

Body weight exercises to try include:

  • glute bridge
  • pushups
  • squats
  • leg lifts

Setting up a weight training routine

Ask a trainer to show you the correct way to perform any type of weighted exercise, both for safety and to help you achieve maximum health benefits.

Proper body position is important to support your spine and joints and to protect them from injury. Find a trainer with knowledge about PsA who can help you follow the recommendations from your physical therapist.

From there, be sure to set up your workout plan with three main factors in mind:

Intensity

If you have no prior weight training experience, begin with a very light intensity. This allows time for your muscles and joints to adjust to your new activity.

Focus on learning proper form and injury prevention techniques. Once your muscle strength has increased, you can gradually increase the intensity of your strength training workout.

Frequency

The American College of Sports Medicine (ACSM) recommends performing strength training exercises two to three times each week and allowing rest days between workouts.

Repetitions and sets

The weights you use should be comfortable to lift for 8 to 12 repetitions (reps) in a row with good form. If you can’t do at least 8 reps, the weights you’re using are too heavy. If you’re able to continue lifting well beyond 12 reps, you can increase the weight.

One set is 8 to 12 reps. Aim for 2 to 3 sets per workout for each muscle group that you’re focusing on.

Remember to warm up before you exercise. Start with slow and easy range-of-motion movements. During your workout, pay attention to how you feel and slow down or stop if necessary. Listen to your body, and don’t push yourself.

Weightlifting is typically a safe PsA activity, but speak with your doctor first. Each case is different, so it’s important to get clearance from your healthcare team before you try weightlifting.

When done correctly, even moderate weight training can help arthritis management. Benefits include:

  • support for joints
  • increased strength and flexibility
  • increased bone strength
  • reduced stiffness and pain
  • healthy weight maintenance
  • improved balance

Strong muscles can also absorb more of the shock from daily movements that your joints otherwise feel.

To keep weightlifting safe for PsA, it’s important to follow proper precautions. Do not try movements or exercises that your doctor has advised against.

Other potentially harmful practices include:

  • improper form or execution
  • insufficient warmup
  • weights that are too heavy
  • exercise that is too hard during a flare
  • not enough rest between workouts
  • dehydration

Any of these things can put too much stress on your joints, which can worsen PsA symptoms.

Exercise can help manage the symptoms of PsA by strengthening muscles that support joints. Talk with your doctor or a physical therapist first for an assessment of your condition and exercise recommendations.

Types of weight training include free weights, exercise machines, and body weight exercises. Ask a trainer to show you the correct way to perform each exercise so you can achieve the most benefit and reduce your chance of injury.

Start with light intensity and focus on learning proper form. Gradually increase the intensity over time. Schedule rest days between workout days.

Pay attention to how you feel while you practice weight training. Stop and rest if you experience discomfort or pain. During a PsA flare, reduce the intensity of your exercise routine or take a break entirely.