When we think about injury prevention, stretching, warming up, and avoiding certain movements often come to mind. But one of the most effective ways to protect your body is actually to make it stronger. Research continues to demonstrate that strength training does much more than build muscle. It supports bone density, improves joint health, reduces injury risk, and promotes healthy aging. Here are five evidence-based ways to build a stronger, more resilient body and prevent injuries before they happen.

When it comes to protecting your joints, movement is medicine—and strength training is one of the most effective tools available. Strong muscles are your body’s shock absorbers, they support and stabilize the joints, reducing the amount of stress placed on joints during everyday activities like walking, sitting, climbing stairs, lifting, and exercising. Resistance training also improves muscular endurance, balance, and coordination which reduces risk of falling and injuring yourself. Research shows that appropriately prescribed strength training can improve joint function, reduce pain, and enhance overall mobility, particularly in individuals with osteoarthritis.

When people hear “pelvic floor physical therapy,” they usually think of postpartum women. But here’s the reality: men have pelvic floor muscles too—and they’re nearly identical in structure and function. And just like in women, when those muscles aren’t working well, the symptoms can quietly disrupt daily life.

When it comes to fitness and health, squats are often celebrated for their ability to tone the legs, glutes, and core. However, their benefits extend beyond visible muscle groups. Squatting is a highly effective exercise for strengthening the pelvic floor, a group of muscles that play a crucial role in supporting your internal organs, maintaining bladder and bowel control, and enhancing sexual health.

Pelvic organ prolapse is a condition that many women may not hear about until they experience symptoms or receive a diagnosis during a routine pelvic exam–and men during a routine physical exam. While it only affects a small percentage of men and women, it’s important to understand what it is, what causes it, and how it can be treated—especially as we age or after childbirth.

Men (and those with male anatomy), have you ever typed into Google: “It feels like there’s a golf ball in my rectum”... “There’s so much pressure in my butt”... “Something feels stuck near my tailbone”...“My tailbone hurts every time I sit”...“I can’t drive for long without pain.” If so, you’re not alone—and what you’re experiencing could be related to one of several possible conditions.

As a pelvic floor physical therapist, many of my clients are female. But I have specialized training to help males too! Equipped with the most advanced tools and techniques in the industry, like Visceral Manipulation, Low Pressure Fitness, and the Redcord suspension system, I can help you overcome pain and pelvic floor dysfunction, regardless of your gender.

As a pelvic health physical therapist at Activcore in New Jersey, I find myself talking about the pelvis all day long. After all, people are excited to learn about this fast growing area of physical therapy practice. And they have many, many questions! So here are some of the most common I get asked...

True or False? Male pelvic pain is always associated with dysfunction of the prostate. The answer is FALSE. While the prostate can be associated with pelvic floor dysfunction at times, it is generally not the primary cause especially for pelvic pain. Approximately 2-16% of men may experience pelvic pain. Pelvic pain may also be associated with bladder, bowel, and/or sexual dysfunction.

You may have heard that breathing is good for the pelvic floor, or you may have received breathing exercises from a PT before. But why? Here I will dive into how the pelvic floor and breathing are intimately connected and why it’s important in your pelvic floor care.