Training with a dodgy back, knees or shoulders: What’s actually safe?

Neven Antic • April 13, 2026

“I’d love to train, but my back/knees/shoulders are stuffed.”

We hear this every week from Adelaide adults.

The problem isn’t usually that you “can’t” train. It’s that you’ve only seen training done in a way that doesn’t work for your body.

Pain doesn’t mean you have to stop forever

Common stories we hear:

Old footy or netball injuries
Tradesperson backs from years on the tools
Shoulder issues from desk work or past training

Most of these people can train safely in the right strength training classes in Adelaide when:

Exercises are chosen carefully
Technique is coached well
Progression is sensible, not rushed

The difference between good pain and bad pain

How we adjust training around your body

Inside Adult Group Strength, our adult strength training in Adelaide, we:

Ask about injuries and history in your assessment
Choose variations that suit your current capacity (e.g. box squats instead of deep squats; trapbar deadlifts instead of conventional)
Use slow progressions so joints adapt
Communicate with you every session about how things feel

The goal is to build tolerance, not avoid every movement forever.

Why going it alone is risky

Without coaching, it’s easy to:

Copy exercises that aren’t appropriate for you
Add too much weight too quickly
Push through the wrong kind of pain

That’s how little niggles become big ones.

Want a plan that respects your injuries?

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