How to Strength Train With Bad Knees
- Amanda Boike
- Oct 16, 2025
- 4 min read
By Amanda Boike Fitness
If your knees hurt, you don’t have to quit working out, you just need a smart plan. The key is gentle strength and mobility work that trains the muscles supporting your knees (hips, glutes, quads, hamstrings) while keeping pain in a safe range.
Check In With Your Healthcare Provider
If you have a medical diagnosis (like osteoarthritis) or you’re recovering from a recent injury or surgery, get cleared first. A clinician or physical therapist (PT) can tailor a recovery plan for you. Once you're cleared for general exercise, follow these guidelines for safe and effective workouts that won't exacerbate pain.
Benefits of Strength Training with Bad Knees
Reduces Knee Pain
Gentle cardio plus strength work can reduce pain by improving joint lubrication and strengthening the muscles that absorb shock. Many people see better day-to-day function from consistent, gentle, knee-friendly training.
Improves Fitness
Training helps your heart, lungs, muscles, balance, and flexibility. Expect better circulation, endurance, sleep, and confidence with daily activities like stairs and carrying groceries.
Best Exercises for Bad Knees
Prioritize strength for hips, glutes, quads, and hamstrings, plus gentle stretching:
Strength moves: Straight-leg raises, bridges, reverse step downs, band walks, hip hinges.
Mobility: Quad and hamstring stretches; comfortable range only.
Weekly target: 2+ non-consecutive days of total-body strength.
Summary
Blend low-impact cardio with smart strength and mobility. Stay within a safe pain range, build up gradually, and be consistent. Use exercise modifications as necessary, to achieve your fitness goals while keeping your knees healthy.
A Full-Body Workout for Anyone With Knee Pain
A balanced, low-impact circuit you can do 2×/week. Based on the ABF Online at-home strength program.
The Workout
How: Do each exercise for 30s-60 seconds. Complete 2-4 rounds. Use moderate weight and pay attention to form. Warm-up: Gentle mobility of the hips, knees, ankles, shoulders, elbows and spine.
Resistance Band Lateral Walk
Quarter-squat, band above knees (progress to ankles if pain-free). Step right-right, then left-left; switch directions. Builds hip/glute stability that protects knees.
Chest Press
On bench or floor. Press dumbbells up with ribs down and core engaged. Strengthens chest and triceps without knee load.
Supine Banded Knee Extension
With a band around your feet, hold one knee toward you chest, with the other foot flat on the ground. Extend your knee, lifting your foot toward the ceiling, stretching the band, Then bring the leg back to starting position. Great for strengthening the quadriceps muscles.
Bicep Curl
Bend the elbows and curl the dumbbells up toward your shoulders. Keep core braced to avoid back arch. Full-body power without impact.
Elevated Single-Leg Bridge
One foot on step/bench, other leg up. Drive through heel, squeeze glutes. Great for posterior-chain strength and pelvic control.
Skull Crusher
Hinge hips, neutral spine, row with elbows close. Upper-back strength improves posture and distributes load better in daily life.
How to tell if you’re exercising at the right level
Pain during exercise
Stay 0–5/10. If higher, reduce reps, slow down, increase rest, or shorten range.
Pain after exercise
Mild, short-term muscle soreness is okay. Your knee should not feel worse the next morning.
How many and how often?
Movement and strengthening exercises
Start with 30-45 seconds at a time. Build to 60 seconds, using a weight that allows you to get close to muscle failure (key for building muscle). Aim for 1-3 sets.
When to stop
Stop any exercise that creates new pain, sharp pain, swelling, or instability. Your muscles should feel fatigued, without any other joint discomfort. If symptoms trend worse overall, contact a professional.
Help and support
Consider consulting a licensed PT or clinician experienced with knee conditions if your pain persists.
Leg workout for people with bad knees
A joint-friendly “legs day” can be:
Band lateral walks → Mini-reverse step down → Hip hinges → Bridges → Quad/hamstring stretches. Keep pain ≤ 5/10, slow tempo, and good form.
Best strength workout for people with bad knees
The “best” plan is the one you can do consistently without flare-ups. Remember, when it comes to strength training with bad knees, focus on what you can do comfortably, using exercise modifications as necessary. Work the upper body and core in ways that feel comfortable. For the lower body, find exercises that feel most comfortable on your knees, and gradually progress. The key is gentle consistency.
Recommendation for general fitness: 150 min/week low-impact cardio + 2 days total-body strength, using the exercises above and gradual progression.
FAQ about Knee-Friendly Workouts
Q: What cardio is easiest on sore knees?
A: Walking (longer, slower), cycling, swimming/aqua classes, elliptical, or rowing.
Q: How often should I strength train?
A: At least 2 non-consecutive days/week, focusing on hips, glutes, quads, and hamstrings.
Q: What pain is “okay”?
A: Discomfort ≤ 5/10 that settles quickly and isn’t worse the next morning.
You might feel muscles "burning," but anything else is a sign to slow down or stop. Stop the exercise if there is anything sharp or lingering.
Q: Are lunges and deep squats off-limits?
A: Not always, but it's best to start with a small range of motion. Start with mini reverse step-ups, and bridges, then progressing depth carefully if pain-free.
Q: How fast will I see results?A: Expect gradual wins in 4–8 weeks with consistent training and smart progressions.
FAQs about Amanda Boike Fitness Online
Q: Who is Amanda Boike Fitness for?
A: Adults seeking joint-friendly strength and mobility, especially those who want to build muscle and move better without flare-ups.
Q: What’s your training style?
A: Science-based, joint-friendly strength with clear cues, slow progressions, and attention to form and body awareness.
Q: Do you offer modifications?
A: Yes. In ABF Online, I teach you how to customize each exercise so you can train safely at your level.
Q: What equipment do I need?
A: Start with a couple of dumbbells, a long loop band, and a sturdy chair/step. Related Articles: Low Impact Strength Training for Women Over 40: Safe, Effective, Joint-Friendly Top 5 Joint-Friendly Home Workouts for Women Over 40: Stay Fit and Pain-Free Top Benefits of Personal Training In Chicago How Often Should Women Strength Train? How to Modify A Strength Training Plan for Your Fitness Level
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