Strength Training After Injury: Your Low-Impact Strength Plan (2025)
- Amanda Boike
- Dec 21, 2025
- 7 min read
By Amanda Boike Fitness
Injury has a way of turning even the most confident, capable woman into someone who side-eyes a flight of stairs.
Here’s the good news: you don’t need to “go hard” to come back strong. You need smart loading; the kind that gives your muscles a meaningful job while keeping your joints and tissues on speaking terms.
This guide is your no-drama roadmap to Low Impact Strength Exercises that rebuild strength after injury, especially if you’re busy, peri/menopausal, and not interested in workouts that leave you wrecked.
First: “low impact” doesn’t mean “low results”
Low impact simply means: less pounding, less jarring, less rapid deceleration.
It can still be high effort for the muscle.
That’s the whole Amanda Boike Fitness vibe: physics-based strength. Maximize muscular tension, minimize unnecessary joint stress.
And it’s aligned with the big-picture health guidance that adults should still do muscle-strengthening work at least 2 days/week (Source: CDC). CDC
“At least 2 days a week of activities that strengthen muscles.” (Source: CDC). CDC
Step 1: Get the right green light (and skip the heroics)
Before you load anything, make sure you know where you stand:
Green light
Your clinician cleared you for strengthening, or your injury is “stable” and improving week to week
Swelling is minimal and not increasing
You can walk and do daily tasks without symptoms escalating
Yellow light (proceed, but scale way down)
You can move, but symptoms flare easily
You’re coming off a recent steroid injection or a new medication change
Your sleep is trashed and your recovery is inconsistent
Red light (get checked)
New numbness/tingling, radiating pain that’s worsening, unexplained weakness
Fever, unexplained weight change, night pain that doesn’t ease with position changes
Loss of bowel/bladder control or groin numbness (urgent)
(And yes, I’m being that friend. Because you’re not “tough” for ignoring red flags, you’re just stuck longer.)
Step 2: Use the “calm tissue” rules (your body’s best feedback system)
A super practical rehab principle used in tendon return-to-sport work is monitoring symptoms during and after loading. Basically: your body gets a vote (Source: JOSPT). jospt.org
Try this simple version:
The 0–10 rule
During a set, keep discomfort around 0–3/10 (mild, tolerable)
You should finish feeling “worked,” not worried
Symptoms should settle back down within ~24 hours after training (Source: JOSPT). jospt.org
If pain spikes and lingers into the next day, that’s not failure, it’s data. You adjust the dose.
Step 3: Pick movements that load muscles without trashing joints
Here’s your low-impact menu. Think in patterns, not “perfect exercises.”
Lower body (knee/hip friendly)
Sit-to-stand (from a bench/couch)
Box squat (controlled depth, vertical shin if needed)
Step-ups (low height, slow down phase)
Glute bridge / hip thrust
Supported split squat (hands on wall or chair)
Upper body (shoulder-friendly options)
Incline push-up (hands on countertop/bench)
Dumbbell floor press
1-arm row (bench-supported)
Band row + external rotation
Landmine press (if available; very joint-friendly arc)
Core & “spine insurance”
Dead bug
Side plank (knees bent = easier)
Pallof press (anti-rotation)
Farmer carry (light, tall posture, short walks)
Why these work: you can scale range of motion, tempo, and support, so muscles work hard without requiring impact or sketchy positions.
Step 4: Dose it like an adult (sets, reps, effort)
Let’s get specific.
Weekly frequency
Most adults should aim for muscle-strengthening at least 2 days/week (Source: Physical Activity Guidelines for Americans). Health.gov
If you’re returning from injury and want faster confidence gains, 3 days/week is often the sweet spot-as long as recovery stays steady.
Effort (RPE / reps-in-reserve)
Use RPE 6–8 most of the time:
RPE 6 = could do ~4 more reps
RPE 7 = ~3 more reps
RPE 8 = ~2 more reps
This is consistent with resistance-training guidance emphasizing moderate loads and working close enough to fatigue to stimulate adaptation (Source: Circulation/AHA scientific statement). AHA Journals
Sets & reps (simple and effective)
Start with:
2–3 sets per exercise
6–12 reps (or 8–12 if you want a classic, joint-friendly lane)
Rest 60–120 seconds depending on breath and symptom response
Progress gradually. A classic ACSM progression approach is to increase load when you can exceed the target reps by ~1–2 reps (Source: ACSM position stand). PubMed
A 3-day low-impact return-to-strength plan
Warm-up (5 minutes): easy bike/walk + joint circles.
Day A (Lower + Push)
Exercise | Sets x Reps | Effort |
Sit-to-stand (or box squat) | 3 x 6–10 | RPE 6–7 |
Hip thrust | 3 x 8–12 | RPE 6–7 |
Reverse step-down (low) | 2 x 8/side | RPE 6–7 |
Incline push-up or floor press | 3 x 6–10 | RPE 6–7 |
Dead bug | 2 x 6/side (slow) | “Clean reps” |
Day B (Upper Pull + Hips + Core)
Exercise | Sets x Reps | Effort |
1-arm row (supported) | 3 x 8–12 | RPE 6–7 |
Glute bridge / hip thrust | 3 x 8–12 | RPE 6–7 |
Split squat (supported) | 2 x 6–10/side | RPE 6–7 |
Band external rotation | 2 x 12–15 | Easy-moderate |
Side plank (knees bent ok) | 2 x 20–40 sec | Steady |
Day C (Repeat A or B, or “best hits”)
Pick whichever day felt calmer on your body and repeat it. Consistency > novelty.
“But my injury is…” Quick swaps for common pain points
If your knee is cranky
Favor sit-to-stand, hinges, glute bridges, reverse step downs
Keep ranges of motion you can control without joint irritation
Slow eccentrics (the lowering phase) are your friend
Strength training is widely supported for knee and hip osteoarthritis symptoms and function (Source: Arthritis Care & Research). PubMed
If your low back acts up
Start with hinge mechanics you can keep neutral and controlled
Add anti-rotation core (Pallof, carries)
Avoid “surprise reps” (fast twisting, sloppy fatigue reps)
Exercise therapy is probably helpful for chronic low back pain compared with usual care/no treatment (Source: Cochrane). Cochrane
If your shoulder is spicy
Use incline push-ups or floor press instead of deep pressing ranges
Pull more than you push early on: rows, band work, scap control
Keep ribs stacked—don’t “flare and pray”
How long until I feel like myself again?
Real talk: tissues heal on their own timelines, but confidence comes back through reps.
A realistic expectation for noticeable “I trust my body again” changes:
2–4 weeks: better control, less fear, smoother movement
6–8 weeks: clear strength gains in key patterns
8–12 weeks: “this is my new normal” sturdiness (especially if you’re consistent)
For knee/hip OA, improvements in pain and function have been shown across multi-month resistance exercise interventions (Source: Arthritis Care & Research). PubMed
Peri/menopause note: strength is also a bone-and-muscle ally
If you’re in the 35–60 range and noticing recovery feels… different lately: you’re not imagining it.
Midlife is exactly when consistent strengthening matters for maintaining function and long-term health (Source: NIA). National Institute on Aging
“Try doing muscle-strengthening activities at least two days per week.” (Source: National Institute on Aging). National Institute on Aging
You don’t have to add impact right away, especially after injury. But rebuilding strength is a foundational step before you do.
PT vs trainer: who do you need?
Choose a physical therapist if:
You’re post-op, dealing with neurological symptoms, or your pain is unpredictable
You need diagnostics, manual therapy, or a medical rehab plan
Choose a trainer (or coach) if:
You’re cleared but stuck in “I don’t trust this joint” mode
You need progressive programming, form coaching, and accountability
You want a plan that fits your home, schedule, and energy
If you’re local, an in home personal trainer Chicago setup can be perfect for the “I want to train, but I don’t want a whole gym ordeal” season, especially in winter when Lakeview sidewalks turn into an ice-skating audition.
What does in-home training cost in Chicago?
Pricing varies by experience, specialty (injury return, strength focus), and neighborhood logistics.
Common published ranges include:
~$60–$120/hour cited by a Chicago strength studio as a typical expectation (Source: Chicago Strength In Motion). Chicago Strength In Motion
Use these as planning numbers, not a promise. Packages and frequency change the math fast.
FAQ (People Also Ask)
When can I start strength training after an injury?
When you’re medically cleared or symptoms are stable and improving, and you can follow calm-tissue rules (no spike-and-linger pain). Use gradual loading and monitor the 24-hour response (Source: JOSPT). jospt.org
How hard should I work (RPE) when returning from injury?
Start around RPE 6–7 for most sets, occasionally touching RPE 8 if symptoms stay calm. That’s hard enough to stimulate strength without turning every workout into a recovery crisis (Source: Circulation/AHA scientific statement). AHA Journals
How many days per week should I lift after an injury?
Aim for 2 days/week minimum for muscle strengthening (Source: Physical Activity Guidelines for Americans; CDC). Health.gov+1 Many people do best with 3 days/week full-body while rebuilding.
Is soreness okay during injury comeback training?
Mild muscle soreness can be normal. What you don’t want is joint pain that escalates, swelling that increases, or symptoms that remain worse the next day (Source: JOSPT). jospt.org
Can strength training help chronic low back pain?
Exercise therapy probably reduces pain compared with usual care/no treatment in chronic low back pain (Source: Cochrane). Cochrane
What are red flags that I’m doing too much?
Symptoms that spike above mild levels, swelling that increases, or pain that stays elevated beyond ~24 hours after a session are big clues to reduce range, load, or total volume (Source: JOSPT). jospt.org
Do I need a physical therapist or a personal trainer?
PT for diagnosis and medical rehab; trainer for progressive strength programming after you’re cleared. Many people do both- PT to calm the issue, coaching to build the durable system afterward.
How much does an in-home personal trainer cost in Chicago?
Published ranges vary, but you’ll often see $60–$120/hour as a common expectation depending on specialization (Source: Thumbtack; Chicago Strength In Motion). Thumbtack+1
How long until I feel strong again?
Often 8–12 weeks of consistent, progressive training yields noticeable strength and confidence gains- sometimes sooner for coordination and control, longer for stubborn tissues (Source: Arthritis Care & Research; ACSM). PubMed+1
The bottom line
Strength after injury isn’t about “bouncing back.” It’s about building a body you trust, one controlled rep at a time.
If you want a plan that’s joint-friendly, biomechanics-informed, and realistic for real life, working with a coach can make the process faster, calmer, and way less guessy, especially with an in home personal trainer Chicago setup.
Comments