🏆 How to Train Around Joint Pain (Without Losing Progress)

PLUS: Focus on What You Can Do, Not What You Can’t

AuthorAuthor

Ryan Engel & Michael Pender
May 22, 2025

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TODAY’S LEVEL UP:

  • Coach’s Corner: How to Train Around Joint Pain (Without Losing Progress)

  • Pro Tip: Focus on what you can do, not what you can’t

  • Question from Our Readers: What’s better—machines or free weights?

  • Fit Trivia: Which legendary NFL quarterback was known for using resistance bands and pool work instead of traditional weightlifting?

How to Train Around Joint Pain (Without Losing Progress)

If you’re over 40, you’ve likely felt it—aching knees, stiff shoulders, or cranky elbows. But pain doesn’t mean progress has to stop. You just need to train smarter.

Here’s how:

  • Modify, Don’t Skip: Can’t do barbell bench? Try dumbbells or a neutral-grip floor press. Bad knees? Swap squats for leg presses or step-ups.

  • Control the Tempo: Slower reps = less joint stress and more muscle work.

  • Prioritize Warm-Ups and Mobility: Get your joints ready before loading them. A good warm-up can prevent a bad workout.

  • Use Pain as Data, Not Drama: Pain is feedback—not failure. Adjust, adapt, and keep moving.

You’re not broken—you’re adjusting. And that’s how real, long-term strength is built.

FROM RYAN’S DESK

Confidence isn’t handed out—it’s earned through action. Every workout, every meal, every sacrifice is a vote for the man you want to be. Confidence comes when you keep promises to yourself. So make a few. Then keep them.

Pro Tip:

Focus on What You Can Do, Not What You Can’t

So you can’t deadlift right now? Can’t run because your knees are barking?

No problem.

  • Train upper body.

  • Focus on core.

  • Work on walking, mobility, or even breath work.

There’s always a way forward if you shift your mindset from frustration to flexibility.

Question from Our Readers:

“What’s better—machines or free weights?”

– Aaron, 49, from Kansas City

Both have their place. Here’s the breakdown:

  • Free Weights: Better for overall strength, stability, and real-world movement. Great for compound lifts like squats, presses, and rows.

  • Machines: Safer for isolating muscles, especially if you’re rehabbing or dealing with joint pain. Ideal for high-rep finishers or building mind-muscle connection.

Best strategy? Use both. Start with free weights for the big lifts, finish with machines to target specific areas safely.

Fit Trivia: Which legendary NFL quarterback was known for using resistance bands and pool training instead of traditional weightlifting to stay healthy later in his career?

Answer: Tom Brady! Known for his longevity and performance into his 40s, Brady swore by his band-based "pliability" training and pool work. It wasn’t flashy—but it helped him dominate while others broke down.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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