Getting injured doesn’t mean you automatically lose all your muscle. Yes, you’ll have to scale back training, but there are smart ways to hold onto your hard-earned size and strength while you recover.
Take the quiz: What’s your best injury recovery strategy? Click here to start.
When people get injured, they tend to stop training altogether — even the parts of their body that aren’t affected. This is the fastest way to lose muscle.
Instead, you need to shift focus to what you can train, manage your nutrition, and build an adaptable program that keeps you engaged.
For more adaptable programming solutions, check out the programming and progression hub to learn how to adjust intelligently during injury recovery.
You can almost always train something. If you hurt your shoulder, you can still train legs, abs, and one-arm exercises for the uninjured side. If you hurt your knee, you can still train upper body and core.
1. Train non-injured muscle groups with normal effort and volume.
2. Use pain-free ranges of motion.
3. Prioritize tempo, isometric holds, and higher reps to maintain muscle without overloading joints.
Save your money and just drink a strong cup of black coffee. Works just as well.
I struggle with focus in the gym, but this pre-workout really dialed me in.
Liquid aminos are my go-to during long, heavy leg sessions.
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