Why aches and stiffness become more noticeable

As we get older, we tend to notice discomfort more. Not because the body is suddenly fragile, but because a few things usually happen at the same time:

• Muscle strength drops if it isn’t trained
• Joints move through smaller ranges
• Tissues are loaded less frequently
• Recovery habits change

When strength and movement exposure decrease, joints often feel tighter and less tolerant.

What’s usually normal after 45

Some level of stiffness is common, particularly:

• First thing in the morning
• After long periods of sitting
• Following unaccustomed activity

Typical “normal” signs include:

• Mild stiffness that eases as you move
• A feeling of tightness rather than sharp pain
• Discomfort that improves with regular activity

These are usually signals that tissues need gradual loading and movement, not rest.

What shouldn’t be ignored

Not all pain should be pushed through.

Things that warrant attention include:

• Sharp or worsening pain
• Pain that changes your movement pattern
• Swelling that doesn’t settle
• Night pain that disrupts sleep
• Sudden loss of strength or control

These aren’t reasons to panic, but they are reasons to stop guessing and get things looked at properly.

The biggest misconception: rest fixes everything

One of the most damaging ideas we see is the belief that joints need protecting through avoidance.

Short-term rest can calm symptoms. Long-term avoidance often weakens the system.

Joints rely on:

• Muscle strength for stability
• Tendons for force transfer
• Movement for nourishment and resilience

When those are removed, joints often feel worse, not better.

This is why people often feel stiffer after periods of inactivity.

Why strength training helps joints feel better

This surprises a lot of people.

Well-coached strength training doesn’t wear joints out. It often does the opposite.

It can:

• Improve joint stability
• Increase tolerance to load
• Reduce flare-ups from everyday tasks
• Restore confidence in movement

Optional anatomy context:

• Muscles act as shock absorbers around joints
• Tendons adapt to gradual loading
• Controlled ranges strengthen, not damage, tissues

When strength improves, joints usually feel more supported.

Why “niggles” hang around for years

Many long-term niggles persist because they’re never addressed properly.

Common reasons include:

• Doing random exercises with no progression
• Avoiding loading altogether
• Treating symptoms rather than capacity
• Returning to activity too quickly after flare-ups

Without a plan, niggles don’t resolve. They just linger.

How we approach aches and niggles in our programme

Our approach is simple and deliberate.

We don’t:

• Ignore pain
• Push people through sharp discomfort
• Randomly throw exercises at problems

We do:

• Assess how someone moves
• Build strength around problem areas
• Progress load gradually
• Adjust sessions based on feedback

The goal is always the same: make the body more capable, not more cautious.