If you’ve got knee or back pain, the idea of working out might feel off-limits. But here’s the truth:
You don’t need to be pain-free to get stronger. You just need a smart, safe plan.
At Woodshed, we work with people every day who are dealing with:
- Old injuries
- Chronic joint pain
- Stiffness or limited mobility
- Fear of making things worse
We take that seriously—and we train accordingly.
Here’s how we approach strength training for folks with bad knees or a bad back:
1. Start with a conversation, not a workout.
Before you touch a weight, you’ll sit down with a coach. We’ll ask about:
- Your injury history
- What hurts, when, and why
- Movements that feel good (or don’t)
- Your goals and daily needs
This gives us a baseline and helps you feel heard—because you should never feel rushed into doing something that doesn’t feel right.
2. Use supported, simplified versions of key movements.
Here are some common starting points:
🔹 For Bad Knees
- Box Squat: Sit down to a high box or bench, then stand back up. Use support if needed (like a wall or pole).
- Step-Ups (low height): Step up onto a low box or stair—controlled, one leg at a time.
- Wall Sit (short hold): Slide into a supported hold against a wall to build leg strength without movement.
🔹 For a Sensitive Back
- Bird Dog: On hands and knees, extend one arm and opposite leg. Focus on slow, controlled motion.
- Glute Bridge: Lie on your back, knees bent, and lift your hips. Great for hamstrings and glutes without spinal load.
- Kettlebell Deadlift (from risers): Shorten the range of motion and keep the weight close to your body.
3. Focus on position, not intensity.
We teach you how to:
- Brace your core properly
- Use your hips instead of your back or knees
- Maintain good posture during each lift
It’s not about how much you lift—it’s about how well you move. That’s how you build strength safely.
4. Progress slowly, with guidance.
Every step forward is earned through consistency—not pushing through pain. If something flares up, we back off. If something feels great, we build from it.
This is training, not guessing.
One of our members said it best:
“The coaches spend a lot of time with us and I feel I’ve made improvements that I never believed I could. I’ve never been more comfortable in a gym setting.”
You don’t need to fix everything before you start. We help you train in a way that supports your body—right now.
Ready to talk about what training could look like for you?