How to Train with Aches, Pains, or Old Injuries | DTF
From Pain to Power: How to Train When You’ve Got Aches, Pains, or Old Injuries
If you’re over 40 and trying to get back into fitness, chances are you’ve got a few battle scars—achy knees, a dodgy shoulder, tight hips, or a back that occasionally reminds you you’re not 25 anymore. The good news? You can still train. In fact, done right, training can be the very thing that reduces pain and helps you move more freely.
Here’s how to approach fitness when your body’s not moving like it used to—and why avoiding it altogether might be the worst thing you can do.
Pain Doesn’t Mean Stop — It Means Adapt
Too often, we treat pain like a stop sign. But pain is information, not a full stop.
Yes, some pain (like sharp, shooting pain) needs rest or medical attention—but for most over-40s, the discomfort is usually from stiffness, poor movement patterns, or muscle imbalances that have built up over time.
With the right movements and progressions, training helps correct these.
“I’ve seen clients go from wincing through daily movement to training pain-free within a few weeks—just by moving smarter, not harder.” – Dave Todd
Focus on Movement Quality, Not Max Effort
Forget beast mode. Your first goal isn’t lifting heavy—it’s rebuilding your body’s foundation.
Start by improving:
- Mobility – Stretch and activate tight areas (hips, spine, shoulders).
- Stability – Strengthen weak links like glutes, core, and scapular muscles.
- Control – Slow, controlled reps > fast, sloppy movements.
This isn’t just safer—it sets you up for sustainable strength and fat loss long-term.
The Right Program Makes the Difference
Cookie-cutter workouts won’t cut it. If your knees ache and your program starts with jump squats, you’re in trouble.
At DTF, I tailor workouts to:
- Reduce joint stress
- Prioritise pain-free range of motion
- Build strength safely
- Progress over time
Whether you’re dealing with a post-injury shoulder, chronic back pain, or just general stiffness, you can train around it—and through it—with the right plan.
Strength Training Is Your Secret Weapon
A lot of over-40s shy away from weights, thinking it’s “too much” for their body. But strength training:
- Reinforces joints and connective tissue
- Improves posture and balance
- Reduces the likelihood of re-injury
- Fires up your metabolism
It’s not about lifting heavy. It’s about lifting smart.
Consistency Wins, Not Intensity
You don’t need to go all-in five times a week. But you do need to stay consistent.
Even 2–3 focused sessions a week can:
- Improve your movement quality
- Reduce daily pain
- Boost confidence in your body again
Pair this with mobility work, proper sleep, and better nutrition—and your body will thank you.
Ready to Ditch the Pain and Move Freely Again?
If you’re tired of being limited by old injuries or persistent pain, I can help. My Online PT Membership and Signature Series programs are built for real people over 40 who want to feel strong, mobile, and pain-free again.
Let’s build a body that works for you—not against you.