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Training with Injuries

April 06, 20233 min read

"The only limit to our realization of tomorrow will be our doubts of today." - Franklin D. Roosevelt.

Hey there, fitness enthusiasts! As a certified fitness coach and physiotherapist, I'm back to talk to you about a topic that many of us dread: training with injuries. While it's natural to want to take a break from exercise while we're injured, the truth is that continuing to train can actually help us get closer to our fitness goals in the long run.

But how exactly can training with injuries benefit us? Let's dive deeper into the science and explore some of the ways that pushing through an injury can help us achieve our fitness goals.

  1. Maintaining muscle mass: When we're injured, we often worry about losing muscle mass and strength. However, research shows that continuing to train can help us maintain our muscle mass and even prevent further muscle loss. This is because when we exercise, our bodies release hormones like testosterone and growth hormone, which are essential for building and maintaining muscle.

  2. Staying on track with our nutrition: When we take a break from exercise, it's easy to slip up with our nutrition as well. However, when we continue to train, we're more likely to stay focused on our nutrition goals and make healthier choices. This can be especially important if we're trying to lose weight or build muscle.

  3. Boosting our mood and motivation: Exercise is a powerful mood booster, and it can help us stay motivated and positive even when we're injured. By continuing to train, we can maintain a sense of accomplishment and progress, which can be essential for staying on track with our fitness goals.

According to a study published in the British Journal of Sports Medicine, athletes who continue to train through injury have a better chance of returning to their pre-injury level of performance than those who stop training altogether. The study found that athletes who maintained their fitness levels during the injury recovery process were less likely to experience muscle atrophy and strength loss.

Similarly, a study published in the Journal of Strength and Conditioning Research found that individuals who continued to train while rehabilitating from an injury had higher levels of self-esteem and a more positive outlook on their recovery process. This is likely due to the fact that exercise releases endorphins, which are known to improve mood and reduce stress levels.

So, how can we safely and effectively train with injuries? Here are some tips to keep in mind:

  1. Consult with a medical professional: Before starting any exercise program, it's important to get clearance from a medical professional, especially if you're dealing with a serious injury.

  2. Work with a qualified professional: A certified physiotherapist or trainer can help you modify your workouts to accommodate your injury and prevent further damage.

  3. Focus on exercises that don't aggravate your injury: For example, if you have a shoulder injury, you may want to avoid exercises like bench press and focus instead on exercises like rows and pull-ups.

  4. Be patient: Recovery takes time, and it's important not to rush the process. Gradually increase the intensity and duration of your workouts as your injury heals.

In conclusion, training with injuries can be challenging, but it's not impossible. By following the right guidelines and working with qualified professionals, we can safely and effectively continue to train and get one step closer to our dream body. So don't let an injury hold you back – stay focused, stay motivated, and keep pushing forward!


Journal of Strength and Conditioning Research: "The effects of continuing versus terminating plyometric training in women" by Kyle S. Bohnert et al. (2015)

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David MacDonald

An ambitious and passionate professional with the experience to make it happen.

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