As someone who has been training in the gym consistently for 13 years and coaching clients for nearly a decade, I’ve learned one universal truth: injuries happen. Whether you’re an elite athlete, a weekend warrior, or a parent lifting weights to improve your quality of life, nobody is completely immune to them.
But here’s the thing—training doesn’t have a high injury rate. In fact, it’s much lower than many people think, especially in a controlled environment like a gym (and even more so when you have a coach guiding you). At Integra Fitness, we take all the necessary steps to ensure our clients are training within their current capabilities while progressively improving.
So, what should you do if you’re dealing with a nagging injury? How can you keep making progress in the gym? Let’s dive in.
Step 1: Seek Professional Help When Needed
I’m a big believer in physical therapy. At Integra Fitness, we refer clients to trusted physical therapists who we know, like, and trust. These are the same professionals I’d send my family members to because they’re experts at diagnosing and treating injuries.
Here’s my rule: if an injury goes beyond mild discomfort or isn’t improving, it’s time to consult a professional. As a personal trainer, my expertise lies in helping clients achieve results in the gym—not treating injuries. That’s why I encourage anyone experiencing significant pain to prioritize physical therapy.
Step 2: Find Your "Trainable Menu"
The term “Trainable Menu” comes from renowned coach Tony Gentilcore, and it’s a game-changer in how we approach injuries at Integra Fitness. Simply put, your Trainable Menu is a list of exercises you can perform pain-free, with good form, and that allow you to continue progressing.
When working with a client, we identify their Trainable Menu through movement assessments and their first few training sessions. For example:
Knee injury? We might avoid deep squats or lunges and focus on box squats with a limited range of motion or step-ups to a lower box.
Shoulder pain? A landmine press might be a better option than traditional overhead pressing, as it provides a more comfortable angle.
By finding pain-free alternatives, we ensure clients continue building strength and mastering foundational movement patterns, even when working around an injury.
Step 3: Stay Consistent—Don’t Stop Moving
Taking weeks off from the gym isn’t the answer for most injuries. Consistency is key to building strength, longevity, and overall well-being. At Integra Fitness, we pride ourselves on keeping clients moving and progressing, no matter the circumstances.
For instance, if you have a shoulder injury, you can still:
Train the other arm (unilateral work has been shown to benefit both sides).
Focus on lower body, core, and conditioning exercises.
Work on mobility, flexibility, or even low-impact cardio.
Unless you’re dealing with a significant health issue that requires rest, there’s almost always something you can do to stay active. Long-term fitness success comes from making exercise a non-negotiable part of your life and adapting to life’s inevitable challenges.
Final Thoughts: Roll With the Punches
Injuries are an unfortunate reality, but they don’t have to derail your progress. With the right mindset, professional support, and a tailored approach, you can continue moving forward in your fitness journey.
If you’re dealing with an injury and need guidance, reach out to us. We’re here to help you stay strong, resilient, and consistent—no matter what life throws your way.
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