How to Keep Strength Training Through an Injury

Almost everyone gets injured at some point. It's the norm, not the exception. Some injuries are avoidable, but many aren't. And, to be clear, by "injury," we're talking about proper injuries like ACL tears, muscle strains, even broken bones. So, before you say, "I can't do that because I'm really injured" just know that we're talking to you.

Injuries suck - there's no getting around it. You may end up asking yourself: What did I do wrong? Was my form off? Was I pushing too hard or (our least favorite) am I just getting old?

It's totally normal, even healthy, to feel upset. Losing the ability to move like you're used to can impact your work, family life, social life, and hobbies. It can even start to chip away at your identity. Maybe you define yourself as a runner, firefighter, a grandparent who babysits twice/week, or a weekend warrior. When that gets stripped away, it can hit hard.

But the truth is: staying active and maintaining strength (even while injured) is totally possible.

We think about training with an injury in two main ways: working around injury and working through injury.

Working Around Injury

Working around injury means you accept that a body part is hurt - but the rest of you still works just fine. You don't have to "cancel" exercise just because one area is injured. Instead, you adapt and keep training what you can.

The benefits of strength training extend far beyond aesthetics or muscle size. Research shows it improves bone density, tendon health, insulin sensitivity, cardiovascular markers, and mental health outcomes. It's also one of the best tools for maintaining function and independence as we age. When you stay active, even with modifications, you preserve these gains rather than losing ground.

Related reading: If you're returning to exercise after a long break, check out our guide on How to Get Back Into Strength Training After Years Off.

Here are a few ways you might adjust:

Knee pain? Do upper-body presses and pulls. Try hip-hinge movements like deadlifts. Use single-leg work on the other leg. Do sled work if tolerated.

Shoulder trouble? Focus on lower-body strength. Use one-arm variations on the unaffected side. Try rowing or carries that don't spike shoulder pain. Add hip and core drills.

Back injured? Do supported upper-body moves. Use machine-based leg work or split squats. Try some hip thrusts, bridges. Use lower-impact cardio: recumbent bike, stair-master, etc.

The idea is simple: modify, don't stop. Doing something is almost always better than nothing. Many people even discover new favorite lifts or new ways to move they never tried before - sometimes that forced shift becomes the "gift of injury" (hat tip to Stu McGill PhD for popularizing that phrase).

Working Through Injury

Working through injury is about carefully reintroducing challenge to the injured area over time. Often this happens under the guidance of a physical therapist, sports chiropractor or experienced coach - but a thoughtful, self-aware person can sometimes manage it on their own.

One of the best practical tools for navigating this space is the Stoplight Analogy. The stoplight analogy asks you to check in with your pain levels during and after exercise to assess the intensity, then making an adjustment to the exercise, if needed.

The Stoplight Analogy

🟢 GREEN LIGHT — Go for it. Pain levels are between 0–3/10. Feels like mild stiffness or light discomfort. Move, lift, train — but ease in, increase gradually. Muscle soreness is normal the day after.

🟡 YELLOW LIGHT — Proceed with caution. Pain levels are between 4-5/10, noticeable, but manageable. Reduce load, slow down, shorten the range, or swap for gentler variations. If it calms down by the next day, you're probably fine.

🔴 RED LIGHT — Stop or switch. Pain is 6+/10, sharp, sudden, or worsening. That movement isn't right for you right now. Stop, choose something different…and check in with a coach or clinician if needed.

For a more in-depth breakdown of the stoplight analogy, check out Laura's recent blog on pain and exercise.

Tips For Modifying Any Exercise

If you find yourself in the yellow 4-5/10 pain zone then you may want to explore a different version of that movement. The following are a few ways to modify the exercise variables to find a version that is still challenging, but less painful.

• Load - lighten the weight
• Range - reduce how deep/large the movement is
• Tempo - slow it down
• Position or angle - adjust grip, stance, or posture
• Exercise family - switch patterns (e.g. squat → split squat)
• Volume - fewer reps or sets
• Impact - pick a gentler or lower-impact variation

More often than not, these tweaks are all you need for a solid workout without aggravating the injury. The key takeaway is that when something hurts, you don't need to throw in the towel.

The Bottom Line: Some Discomfort Is Normal - Pain That Escalates Isn't

A little soreness or stiffness is fine. Modifying your exercise routine is also fine. But sharp pain, worsening symptoms, or lingering soreness the next day? That's your body's way of saying "no." And if you're ever in doubt, get a professional opinion.

This is the specialty at Back Bay Health in downtown Boston - schedule a free discovery call if you need help navigating physical activity while injured.

What's worse than injury itself is the inactivity that follows. Losing your movement outlet - exercise, routine, social connection, mental health - can lead to a downward spiral of poor health outcomes. So keep moving. Stay engaged. Modify. Adapt. And remember that you're more than just one body part.

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Disclaimer: The information in this article is for educational purposes only and does not replace individualized medical advice, diagnosis, or treatment. If you have pain, an injury, or concerns about exercising safely, please consult a licensed healthcare professional.

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About the Authors

Tim Latham DC LDN CSCS Dr Tim is a sports chiropractor, licensed dietitian/nutritionist, and strength and conditioning specialist at Back Bay Health in Boston. He specializes in back and neck pain but helps a wide variety of active adults navigate pain, adapt training through injury, and stay resilient for the long term.

Laura Latham DC RYT-200 Dr Laura is a sports chiropractor and strength coach at Back Bay Health, specializing in pelvic health, pregnancy and postpartum care. A former Division I athlete with a background in neuroscience, Laura blends active, evidence-based strategies with individualized coaching to help people stay strong, confident, and injury-resilient.

Learn more at backbayhealth.com.