How Strong Are You?
Welcome to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health.
This week I had the pleasure of sitting down with Faith Russell, PT, DPT, a talented physical therapist from TriStar Strength x Rehab. We explored the relationship between physical therapy, strength, and longevity, especially as it pertains to women. Faith shared her personal motivation for entering the field—a high school ACL injury—and how her philosophy has grown beyond just managing pain toward equipping patients for lifelong strength. We both agree: it’s critical that physical therapy looks beyond temporary fixes and focuses on preventing future issues with integrated strength programs.
We also talked about why women, especially young athletes, are more prone to injuries like ACL tears and how a lack of strength training early in life can contribute to those injuries. Faith pointed out that many women are hesitant to start strength training because they feel intimidated by the gym or worry about getting too bulky. As I often say, muscle is the currency of aging! Building and maintaining muscle is one of the best things we can do to protect our bones, stay active, and maintain our independence as we get older. I was particularly impressed with how Faith and her team at TriStar use specialized testing and technology to measure strength, balance, and mobility. It takes the guesswork out of physical therapy and helps patients see where they are, where they need to improve, and how to get there.
PODCAST NOTES
Women are more susceptible to ACL injuries, particularly due to anatomical factors such as a wider hip-to-knee (Q) angle, which can place extra strain on the knees. Compounding this, girls and young women often receive minimal strength and conditioning training, especially in athletic environments that prioritize cardio or technical skills over resilience and injury prevention. Faith pointed out that this lack of early strength work can lead to multiple injuries in the same team within a short time frame, underscoring the need for systemic change in youth athletics.
Traditional physical therapy approaches have tended to focus on reducing pain and addressing the immediate injury. Unfortunately, this leaves many patients vulnerable to recurring issues because the root causes—such as muscle imbalances, functional weaknesses, or poor movement patterns—are not addressed. Faith is passionate about moving away from this cycle by integrating targeted strength programs designed to prevent recurrence and improve long-term outcomes.
There are significant psychological and cultural barriers to women participating in strength training. Many women feel intimidated in gym environments, often because commercial gyms can feel male-centered, and they worry about being in the way or not knowing what to do. In addition, women often feel they need to become experts before stepping in, whereas men are generally more comfortable trying things out without knowing it all up front. This keeps many women from ever beginning a strength program.
The persistent fear among women of becoming “too muscular” or “bulky” remains a deterrent. In reality, building significant muscle mass is extremely difficult and requires years of focused effort—certainly not something that will occur accidentally by participating in a general strength program. Muscle is actually needed to achieve that “lean” look so many women desire, and is crucial for metabolic health as well.
Muscle should be seen as the “currency” of aging, especially because women face accelerated bone loss and are at much greater risk for osteoporosis compared to men. Hormonal changes play a role, but strength training is an integral part of preventing bone loss and maintaining both physical independence and quality of life as we age.
Objective technology—such as force plates, the Force Frame dynamometer, or grip strength meters—can provide quantifiable data about a patient’s real-world strength, balance, and risk factors. This helps make conversations about weight, muscle mass, and functional improvement more concrete and motivating, showing patients exactly where they stand and what needs work, often dispelling the notion that “losing 5 pounds” is all that’s needed.
Strength is much more functional than most people realize: exercises like farmer’s carries, squats, and deadlifts directly translate to everyday activities—like lifting groceries, picking up grandchildren, or preventing falls. Many patients initially resist these exercises, unsure how they fit their lives, but with the right education, they see their day-to-day benefits and become more motivated to stick with the program.
A comprehensive approach to longevity must look beyond exercise alone, incorporating diet (especially protein intake), hormone optimization (including testosterone for women), and honest, caring conversations about lifestyle choices, posture, and risk assessment. Balance and postural assessments are key to reducing fall risk as patients age, and ongoing education and support are vital for long-term health maintenance.
I encourage all my patients and readers, especially women, to take a closer look at how they approach exercise and physical therapy. It’s not just about getting out of pain today. It’s about building the strength you need to stay healthy, active, and independent for years to come. Find out where you stand, work with someone who understands your goals, and remember that muscle really is the currency of aging!
If you’d like to learn more, reach out to Faith and her team at TriStar Strength x Rehab or schedule an appointment with us at Performance Medicine. Investing in your strength today can make a tremendous difference in your health tomorrow.
Stay educated. Stay healthy.
Till next week.
