Adapting exercise to your body
You can adapt exercise by doing strength work seated, choosing a different exercise for the same muscles, lowering the effort or using a smaller movement. Start at a comfortable level, build up gradually, and avoid movements that put pressure on a painful joint.
At a glance
- Strength work can be done seated. If standing is hard, a sturdy chair is a good place to start1.
- Change the exercise, not the goal. For a sore joint, you can train the same muscles with a different exercise, lower effort or a smaller movement1.
- Start at a comfortable level and build gradually. A little done regularly is far better than too much at once3.
- Limited leg use doesn't mean staying still. Light activity that uses your arms and upper body can break up long periods of sitting2.
How can exercises be modified for physical limitations?
You can change what you do, how hard you do it, or how far you move, and still train the same muscles. Here are the main options.
If standing is hard. When pain, weakness or trouble walking make standing exercises difficult, strength exercises can be done seated1. Use a sturdy, stable chair. Seated options for aerobic exercise include a recumbent cycle, a stepper or an arm-cranked machine (an upper-body ergometer)1. As you get stronger and steadier, you can move towards standing exercises1.
If a joint hurts. Try a different exercise for the same muscles (for example, a leg press instead of squats when knees are painful), lower the effort, or use a smaller range of movement1. If one joint is painful or arthritic, choose movements that don't put pressure on it3. If a joint or muscle starts to hurt during an exercise, stop, check your position and try again more gently.
If you can't use your legs. For wheelchair users and others with low mobility, light or higher-intensity activity that doesn't use the legs can break up long periods of sitting2.
How to build up. You don't need to stand or lift heavy weights to build strength. You can start with simple exercises while sitting in a chair or lying in bed3. Learn to do the movement well before adding weight, speed or effort. Stop a set before your muscles feel completely worn out: working to fatigue carries safety risks and isn't needed to gain strength1. If a joint is sore today, do a gentler version or a different movement rather than skipping exercise altogether.
Much of this advice is written for older adults, people with osteoarthritis or people with disability, so it may not suit everyone. A doctor, physio or exercise professional can help tailor it to you.
When to check with a health professional
If you're starting exercise after a long break, it's always a good idea to see your doctor first.
For an injury or a health condition, see a health professional, such as your doctor or a physio.
Build up from low to moderate effort before trying anything harder, and move on only if you stay free of dizziness and nausea1.
For a sore muscle or joint, or soreness a day or two later, ease off. See a doctor or other health professional if it persists or gets worse.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
Stop if you feel dizzy, sick, sweaty or unwell, or get unexplained discomfort or breathlessness during or after activity. If it has settled, see a doctor soon. If it doesn't settle, don't just ease off; use the emergency advice above. Unusual tiredness isn't something to push through, so get it checked by a doctor.
Quick answers
Can I get a good workout sitting down?
Seated exercise is a sound option when standing is hard. Strength exercises can be done in a sturdy chair, and a seated cycle, stepper or arm-cranked machine can work your heart and lungs. Start at a comfortable effort, then build up how often, how hard and how long over time.
What can I do instead of squats if my knees hurt?
Train the same muscles another way. A leg press is one example. You can also lower the effort or use a smaller range of movement, and choose movements that don't put pressure on the sore joint. Build up slowly and keep the movement comfortable.
What exercise can I do if I use a wheelchair?
Light activity that uses your arms and upper body can break up long periods of sitting. Higher-intensity activity that doesn't involve the legs works too. Strength exercises can also be done seated, starting at an effort that feels comfortable.
Do I need special equipment to start?
No. You don't need to stand or lift heavy weights to build strength. You can begin with simple exercises while sitting in a sturdy chair or lying in bed. Equipment such as a seated cycle or portable weights can be added later if you want more variety.
Related guides
- GuideGood form and common mistakesGood form mainly lowers your chance of injury. The common mistakes are doing too much too soon, skipping the warm-up, holding your breath, swinging weights and not resting. Get the movement right with light weights first, and ask a qualified professional to watch you if you're new to strength training or unsure.
- GuideOvertraining and overuseSigns you may be overdoing it include workouts feeling harder than usual, soreness or tiredness that won't clear, poor sleep, low mood and losing the drive to exercise. No single test confirms it, so treat these as clues and take a break if several appear together.
- GuideExercising safely in heat, cold and outdoorsOn hot days, stay out of the sun between 11am and 3pm, wear light, loose clothing and ease in over 10 to 14 days. Drink enough to replace what you lose, not as much as you can. If you feel unwell in the heat, stop, cool down and drink fluids.
- GuideFirst aid for minor exercise injuriesFor a minor sprain or strain, protect and rest the area for the first 2 to 3 days. Use ice and a snug bandage, and raise it. Don't rest for long: a few days later, start moving again gently, and ease off if pain increases.
- GuideStretchingFor more flexibility, slow, gentle static stretches (holding a stretch) are the best choice. Before a walk or workout, keep holds short or use slow, controlled movements. Move smoothly, don't bounce, and stop at mild discomfort, never pain.
- GuideWarm-ups and cool-downsStart slowly for at least 6 minutes so your heart rate rises gradually, and warm up every time you exercise. A cool-down is a comfortable way to finish rather than a must-do for recovery; about 5 minutes of gentle stretching or slow walking is enough.
Sources
- Fragala MS, Cadore EL, Dorgo S, Izquierdo M, Kraemer WJ, Peterson MD, Ryan ED (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research.
- Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine.
- Moving Medicine. Osteoarthritis.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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