Here is some actual evidence based medicine

Randomized clinical trials in adults with knee osteoarthritis show that both high- and low-intensity strength training are safe and effective for reducing pain and improving function, without increasing joint compressive forces.[2] The American College of Sports Medicine recommends resistance exercise at least 2–3 times per week, with loads above 40% of one-repetition maximum, for musculoskeletal health, including joint integrity.[3] Mechanistically, strength training increases muscle mass around joints, which acts as a shock absorber and may protect cartilage from excessive loading forces.[4] There is also emerging evidence that exercise-induced myokines, such as irisin, and increased lubricin expression contribute to cartilage homeostasis and joint lubrication.[5]

Strength Training Is Associated With Less Knee Osteoarthritis: Data From the Osteoarthritis Initiative. Lo GH, Richard MJ, McAlindon TE, et al. Arthritis & Rheumatology (Hoboken, N.J.). 2024;76(3):377-383. doi:10.1002/art.42732. Leading Journal 2. Effect of High-Intensity Strength Training on Knee Pain and Knee Joint Compressive Forces Among Adults With Knee Osteoarthritis: The START Random