How to Strength Train With Bad Knees

By Amanda Boike Fitness

Even with knee pain, a safe and effective workout routine is possible. The key is to focus on what you can do: working the upper body and core, while gentle progressing in the lower body.

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

Relieves 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. This combo supports healing, reduces pain, and improves overall fitness.

A Full-Body Workout for Anyone With Knee Pain

A balanced, low-impact circuit you can do 2×/week.

The Workout

How: Do each exercise for 30s-60 seconds. Complete 2-4 rounds. Use moderate weight and perfect 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 crisp 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. 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

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 feeling wrecked.

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. Every workout is customized to your unique starting point so you can train safely at your level.

Q: Can I train online?

A: Yes! Virtual coaching and on-demand sessions are available so you can train from home with minimal equipment.

Q: What equipment do I need?

A: Start with a couple of dumbbells, a long loop band, and a sturdy chair/step. Add pieces (like a bench or heavier weights) as you get stronger.