Q&A – Joints, Collagen and Osteoporosis
1. Does strength training damage joints or strengthen them?
This is one of the biggest myths. Well-designed strength training strengthens joints by building stabilizing muscles, improving the biomechanics of movement, and stimulating the production of collagen and synovial fluid.
Strong muscles relieve joints, protect cartilage and prevent micro-injuries.
Lack of strength is the greatest threat to joints.
2. How do muscles protect the knees, hips and spine?
The muscles act as an active protective frame: the quadriceps protect the knee, the glutes and hip flexors stabilize the pelvis, and the abdominal muscles and spinal erectors relieve the spine.
Without strong muscles, the forces acting on the joints are transferred directly to the bones and cartilage, leading to wear and tear.
3. What exercises are best for joint and bone health?
Squats, lunges and raises – strengthen the knees and hips.
Deadlifts and rows – stabilize the spine and back.
Pull-ups and presses – strengthen the shoulders and elbows.
Isometric training and flexibility exercises – for ligaments and tendons.
The key is mechanical tension and load progression – without overloading.
4. What happens to our joints when we don't do strength training?
The level of synovial fluid decreases, the cartilage does not receive oxygen and nutrients, the ligaments and joint capsules weaken, and the muscles atrophy.
Joints lose stability, leading to pain, stiffness and degeneration.
5. Can children and adolescents protect their joints and bones with strength training?
Yes – this is the best time to shape a healthy musculoskeletal system.
Strength training develops muscle balance, improves posture and reduces the risk of sports injuries.
In addition, it builds peak bone mass by the age of 20-22, which is an investment in healthy joints and bones for life.
6. What is collagen and why is it so important?
Collagen is the basic protein that makes up tendons, ligaments, cartilage, joint capsules, skin, and fascia. It gives tissues strength and elasticity.
Without adequate levels of collagen, joints and bones become susceptible to overload and degeneration.
7. How does strength training affect collagen production?
Strength training stimulates fibroblasts—cells that produce type I, II, and III collagen. Mechanical tension strengthens fascial and joint structures.
It is a natural way to rebuild and regenerate collagen from the inside.
8. Can collagen be “eated” instead of exercising?
Supplements can be a support, but without a mechanical stimulus they will not be fully utilized.
Training is what gives the signal to produce collagen.
Without exercise, even the best supplement will not fulfill its role.
9. What is osteoporosis and why is it so dangerous?
Osteoporosis is a disease in which bones become thin, brittle and susceptible to fracture.
Most often, it develops asymptomatically and becomes apparent only after a fracture.
It mainly affects postmenopausal women and older people, but lack of exercise can accelerate it at any age.
10. How does strength training prevent osteoporosis?
Resistance exercises stimulate osteoblasts – the cells that build bone.
Bones subjected to pressure increase in density and strength.
Training improves balance and coordination, reducing the risk of falls and fractures.
This is the best prevention and treatment without side effects.
11. Should postmenopausal women do strength training?
Yes, it's a biological priority. The decline in estrogen after menopause accelerates bone loss.
A woman loses as much as 3–5% of her bone mass per year if she does not exercise.
Strength training slows down this process and improves bone mineralization even in women 60–70+.
12. Can people with joint pain do strength training?
Yes – lack of exercise only increases the pain.
Isometric, resistance exercises with low load and full control allow you to rebuild muscles and improve stability, which often reduces pain after just a few weeks.
13. Can youth and seniors train on the same machines?
Yes – modern machines (e.g. TYTAX) allow for precise adjustment of the range of motion and load.
A 12-year-old, a 40-year-old, and a 70-year-old can safely exercise at the same station, performing appropriately selected versions of the same exercise.
14. Do joints need exercise every day?
Yes – exercise is a “biological pump”.
Only during activity does cartilage receive nutrients from synovial fluid.
Lack of exercise means starving cartilage and faster degeneration.
Daily activation of muscles and joints is a biological necessity – like breathing or drinking water.
15. Can seniors rebuild bones and joints?
Yes – partially. Strength training in older adults improves cartilage quality, increases bone mineralization, and rebuilds stability.
It will not restore full youth, but it significantly improves the comfort and safety of movement.
16. Can strength training be an alternative to osteoporosis medications?
In many cases, yes.
While drug therapy is sometimes necessary, strength training is the most effective natural remedy: no side effects, no cost, and no dependency.