Yoga vs. Strength Training for Arthritis—Which Works Better?

If knee pain makes you dread getting out of your favorite recliner or climbing the stairs, you’re not alone.

More than 595 million people worldwide suffer from osteoarthritis (OA), and the knee is one of the most commonly affected joints.

While pain medications and joint injections are often pushed as the go-to options, new research just uncovered a natural, drug-free alternative that could help seniors get back on their feet—without the pharmacy line.

Researchers from Australia set out to answer a simple question: Is yoga really as good as strengthening exercises for relieving knee pain in OA?

The answer? Yes.

In a 24-week randomized study published in JAMA Network Open, scientists compared yoga with conventional strengthening exercises in 117 adults suffering from moderate-to-severe knee osteoarthritis.

After 12 weeks of supervised and home-based sessions (followed by another 12 weeks of home practice), both groups experienced significant pain relief.

But here’s the kicker—neither group outperformed the other.

That means yoga—a gentler, more flexible option for many seniors—was just as effective as traditional strength training in relieving knee pain.

You might think of yoga as just stretching or relaxation. But this ancient practice actually hits multiple pain pathways.

While strength training builds the muscles around the knee to improve support and reduce mechanical stress, yoga adds another layer by incorporating:

• Mindful movement to reduce inflammation-related stress
• Breath control to support parasympathetic healing
• Postural strength to improve joint stability
• Flexibility training to increase range of motion

In other words, yoga isn’t just about “feeling Zen.” It actually helps rewire your body’s response to pain and stiffness.

For older adults looking for a non-drug, non-invasive way to manage knee pain, this is big news.

• If you’ve avoided exercise because of balance issues, mobility limitations, or fear of making your pain worse, yoga may be a safe and effective place to start.
• If you already do physical therapy or strength exercises, adding yoga could enhance your results by improving flexibility, relaxation, and mood.
• And if you’ve been relying solely on medications to manage your OA, now might be the time to explore a movement-based, drug-free approach that works with your body—not against it.

This also matters in a world where Big Pharma often dominates the conversation. Studies like this prove that movement-based, natural therapies can offer results on par with more conventional treatments—and often with fewer side effects.

Ultimately, the best form of exercise is the one you’ll stick with.

Whether it’s lifting light weights, attending a senior yoga class, or simply stretching with a chair and breathing deeply, both approaches help.

Talk to your doctor or physical therapist about which option is safest and most effective for your current condition. And remember—it’s never too late to start.

To movement-based, natural therapies,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

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