Source: Effect of High-Intensity Strength Training on Knee Pain and Knee Joint Compressive Forces for KOA

Knee osteoarthritis (KOA) hits hard for so many folks around the world, bringing pain and making it tougher to get around. For a long time, the standard advice has been to stick with easy, low-impact moves to keep things from getting worse. But now, some bold new research is turning that idea upside down, hinting that pumping up the intensity with strength training could actually do wonders for people with KOA.

A study out of JAMA took a close look at this, pitting high-intensity strength training against a lighter version to see what it could do for knee pain and joint strain in adults with KOA. They rounded up 377 people and split them into three crews: one group went hard with high-intensity workouts, another kept it chill with low-intensity exercises, and a third just hung out as the control group, not doing much at all.

The results? Pretty eye-opening. The folks who went all-in with the intense training felt their knee pain ease up and found they could move better than the others. Plus, the study showed the joints didn’t take a bigger beating from the extra effort—good news for anyone worried about pushing too hard.

This shakes up the old playbook, suggesting that cranking up the strength training might not only be okay but could really help people manage KOA. Folding this into a rehab routine could mean a real boost in how good life feels and how easily someone can get around.

Still, if you’ve got KOA, don’t just dive in—check with a doctor or physical therapist first to make sure it’s a smart move for you.