Gym Workout for Sore Knees.

Need a gym workout with sore knees? I got you.

The upper body exercises we chose keep you off of the ground, as getting down and up again can be bothersome on a sore knee. I'm thinking ahead for you!

Cable Abductions work hips, hamstrings, and your quads a bit, all without bending and extending the knee. It's the bending and extending that cases annoyance most of the time when our knees are talking to us.

Single Leg Deadlifts allow us to work the leg muscles, again, without moving the knee joint too much. We are using isometric muscle contractions to do the job here. 

Foam rolling is best done at the end of the session when the body is warm, but can be done before you begin as well. No strict rules here! When you find a sore spot with the roller, stay on it for a second, and breathe through the discomfort. Four or five long, controlled inhale/exhales will relax it. 

As always, listen to your body and choose weights that feel challenging, though remain in proper posture throughout. 

Perform the "A" exercises back to back, until four sets are completed, then continue to B, C, and D.

The weights lifted should make the final repetition seem near-impossible, whether that is eight reps or twelve.

Write down your repetitions, weights, and rest periods for future reference; you'll need them!

Week 1: Find appropriate weights to challenge yourself, and achieve perfect form.

Week 2: Add 2-5 repetitions per set.

Week 3: Repeat the previous week and clean up your form. 

Week 4: Add weight and attempt to maintain your repetitions per set... with a heavier load. 

(For the body weight exercises listed, simply add another 2-5 repetitions per set.)

Week 5: Repeat the previous week and clean up your form.

Week 6 and beyond: Repeat the program, get back to sets of 8 repetitions, but now with a heavier starting weight.

Health | Strength | Confidence