Getting back to lifting after an injury: where to start

A bad back, a sore knee, a shoulder that has never been quite right. Injuries are one of the most common reasons people stop training, and one of the most common reasons people come to us wanting to start again.

The good news is that for a lot of injuries, getting stronger is part of the answer, not something to avoid. The key is doing it in the right order and at the right pace.

First, get it looked at

We are strength coaches, not physiotherapists or doctors, and we do not diagnose injuries. If you have a new injury, or pain that has not been explained, the first step is to see your GP or a physio.

Once it has been assessed, you will usually have a clearer idea of what is going on and what to avoid for now. If you have been given exercises, bring them along. Our job is to build on that advice, not to replace it.

Start where you are, not where you were

The most common mistake after an injury is going straight back to the weights you used to lift. Your body has changed in the meantime: the injured area is weaker, and often the muscles around it have been working differently to protect it.

So we start with what you can do comfortably today. That might be a squat to a high box, a deadlift from blocks, a press with a lighter dumbbell, or a slower tempo that keeps everything under control. None of that is a step backwards. It is the foundation the heavier work sits on.

Build up gradually

Tissues adapt to load, but they adapt slowly. Small, regular increases work far better than big jumps. In practice that means:

• Adding a little weight, a few reps or a bit more range of movement at a time, rather than all three at once.
• Training often enough to keep making progress, with enough rest for your body to recover between sessions.
• Paying attention to how you feel the next day, not just during the session.

Listen to the right signals

Some discomfort while you rebuild can be normal, and your physio may have told you what level is acceptable for you. But sharp pain, pain that gets worse as you go, or pain that is worse the next morning are signs to ease off and tell your coach. In our sessions nothing is pushed through pain: we change the exercise, the weight or the range instead.

Why coaching helps

Rebuilding after an injury is when technique matters most. A coach can see small changes in how you move, such as shifting your weight away from a sore side or cutting a movement short, and adjust things before they turn into a new problem.

That is why our rehab-focused training is mostly done 1:1. Your coach can adapt every exercise to how you feel that day, and move you into small group sessions when you are ready.

The goal

The aim is not just to get rid of the pain. It is to get you strong enough that you stop thinking about the injury at all: back to your sport, your job, playing with your kids or lifting heavy again.