I have a bad knee, shoulder or back. Can I still strength train at 45?
In a lot of cases, yes. If the pain is new, worsening or from a recent injury or surgery, get it checked by your doctor or physio first. Then strength training works around it: every exercise has an easier option, form comes before load, and your coach adjusts the plan to what you've been cleared to do.
A cranky knee changes how you train.
It doesn't have to mean you stop.
And for a lot of the women we coach, getting stronger is what makes everyday life feel easier again.
First, when should you talk to your doctor or physio?
We coach. We don't diagnose or treat injuries.
Before you start any new program, get it assessed if you have:
- New or worsening pain. Anything that's getting worse instead of settling down.
- A recent injury. A fall, a tweak or a strain that nobody has looked at yet.
- Recent surgery, or surgery coming up. Your surgeon or physio sets that timeline.
- Pain that changes how you move. Limping, guarding, or not being able to lift your arm the way you used to.
Then bring what they tell you to us.
We coach around what your doctor or physio clears. If they've given you limits, your coach works within them.
Fixing the injury is their job. Ours is to keep you getting stronger around it.
Should you stop strength training when something hurts?
It's the first instinct. Something tweaks, so you stop everything.
A lot of the women we talk to have been there. One sore shoulder turns into three months off, and then you're starting over, weaker and more nervous than before.
Here's the thing.
If your doctor or physio tells you to rest it, rest it. Full stop.
But in our experience, a sore knee rarely means your whole body needs a break. Your upper body and your core can often keep working while the knee gets an easier version. Your physio is the one to ask what's on the table.
Chris calls resistance training "the foundation and heartbeat" of everything we do. That doesn't change because a joint needs a little extra care.
What changes is what your workouts look like.
Why do women with old injuries keep getting hurt?
When women tell us about their injuries, the stories sound a lot alike.
Knees from years of sport. A shoulder that's never been quite right. A back that's tired from years of lifting kids.
And then:
- Too much, too fast. Every time they try to lift heavier, something tweaks.
- A program built for someone else. A trainer hands them the same workout they'd give a 25-year-old in great shape.
- Random workouts. A class here, a video there. Chris calls it the "vomit of exercise," and there's no plan for your shoulder anywhere in it.
- Nobody watching their form. They're guessing, alone, in the living room.
That's a program problem.
Your body can still get stronger with the right one. We get into what makes ours different in how Forty Forward is different.
How do the workouts work around a bad knee, shoulder or back?
Hey ladies, listen up. This is the part that matters most.
- Every exercise has easier and harder options. You pick the version your body is ready for today, and you move up when you're ready.
- Chris coaches form on camera in every workout. I'm on camera doing every workout with you, and Chris coaches my form and the modifications in real time.
- Your coach adjusts the plan for you. Tell her about your knee, shoulder or back from day one. She'll help you modify or swap the moves that don't work for it.
- It builds slowly, form first. Workouts progress week to week, so you add weight once your form is solid instead of all at once.
A modification can be as simple as a lighter dumbbell, a smaller range of motion, a slower tempo or a different move that trains the same muscles.
Worried about jumping? Take the easier option. Strength is the focus here, and conditioning plays a smaller role.
Workouts are about 50 minutes, at home, on your schedule. All you need is a set of dumbbells, a Swiss ball and some fabric bands.
No gym. No class to keep up with. Nobody pushing you past what your body is ready for.
Chris has coached for three decades, from professional athletes to women who've never picked up a dumbbell. Here's how the coaching works, start to finish.
What if strength training isn't right for you yet?
Honest answer: sometimes it isn't, right now.
If your body needs rehab first, rehab comes first.
Tell Chris about it on your call. If he thinks the timing isn't right for you, he'll tell you straight.
You won't get talked into something your body isn't ready for.
Does strength training still matter for fat loss with an injury?
Yes. Maybe even more.
Most women come to us wanting to lose weight. What they actually want to lose is fat.
In our experience, the women who keep building muscle are the ones whose body composition keeps changing. That's why strength stays at the centre of the plan, even when your knee needs a different version of a squat.
We've helped 1,000+ women lose 10 to 20 lbs of fat in 8 weeks.
And a lot of the women who apply tell us about a knee, a shoulder or a back they're nervous about.
You're in very good company.
Chris and I on training at every age
Chris and I sat down to talk about how women's bodies change across the decades, the biggest misconceptions about weight training, and training with a lifelong athlete mindset.
Not sure if it's soreness or an injury? Here's how to tell the difference.
Ready to get stronger around it?
Your knee gets a say.
It doesn't get the final say.
Start with the short video on our homepage at fortyfwd.com. It walks through why your body stopped responding after 40 and the method we use to change that.
If it sounds like you, apply for a call with Chris.
He reads every application himself. On the call, he'll ask about your knee, shoulder or back and what you've been cleared to do, and tell you straight whether the program is the right fit. If it is, he walks you through the investment then, once you both know it's a fit.
Bring the knee.
We'll work around it.
Frequently asked questions
Can I strength train with a bad knee?
Often, yes, once your doctor or physio has checked it. Every exercise in our program has easier and harder options, and your coach adjusts the moves to what you've been cleared to do.
Should I strength train if I have lower back pain?
Talk to your doctor or physio first, especially if the pain is new or getting worse. If they clear you, we coach form first, start lighter and use the easier options until your body is ready for more.
Can I lose weight if my knees can't handle jumping?
Yes. Our program is built on strength training, and every move has an easier option. Fat loss comes from strength training, enough food and recovery, so pounding your joints isn't required.
Does Forty Forward do injury rehab?
No. We coach around injuries, and assessment and treatment stay with your doctor or physio. Tell us what they've cleared, and your coach builds the plan within it.
What if a move hurts during a workout?
Stop that move, take the easier option or skip it, and tell your coach so she can adjust your plan. If the pain sticks around, get it checked by your doctor or physio.