Our Guide to Safely Start Working Out Again After an Injury

No person has faced life without ever getting injured. Almost every person you know will have experienced scraping their knees, cutting their skin, or hitting their head. Injuries are in no way typical, but they are common—the minor scrapes and cuts are usually nothing to worry about. 

However, there are times when an injury is so severe that it has affected one’s life, disrupting their daily activities and preventing one from performing their everyday tasks. In fact, some injuries are so serious that they can completely change how a person lives forever.


Going Back to Normal

So, you’ve recovered considerably, and you think you’re ready to get back to your life before your injury. Congratulations! Now that your doctor has given you the green light, you can now tie your sneakers and get to exercising and back to normal—well, as normal as you can be. 

You see, your normal before, during, and after getting your injury will all be different from each other. Just because you got your doctor’s okay doesn’t mean that you can go back to how things were. Ideally, you would perform as you did before the injury, but that’s not how things work. Before you get back to your old fitness routine, your body will need to adjust. 


How to Get Fit After an Injury

It’s alright to feel fired up after your treatment, but you shouldn’t rush your body. Everything has a process—you should have a game plan set up for your body to transition smoothly into your old workout routine. Make sure to follow our guide below so that you can exercise without a problem.


Get Mentally Ready

Your body isn’t the only thing that needs prepping—you should also keep your mind in tip-top shape. You may want to think back to your accident and think of how you would do things differently the second time around to avoid it from happening again.

You should also focus on staying positive, as you’re bound to feel down and hopeless during training. Instead of thinking that you’ll never be able to return to the activity you used to enjoy, you should rather see this phase as a temporary stage that’s necessary to your recovery. Once you have the right mindset, you’re sure to get back on track!


Plan Things Out

Your fitness routine will be very different from what you used to do. If it’s been a while since your last workout, you’ll need to start small to avoid your body and mind from getting overwhelmed. 

To avoid you from doing too much too soon, we recommend that you create a personalized fitness training program. A customized plan ensures that you can get fit safely and slowly get back to your previous fitness level before the injury.


Set Goals

Goals are important! To prevent you from feeling defeated or lost, you need to set goals so that you are motivated to get up and get moving. Make sure that your goals are S.M.A.R.T.—specific, measurable, achievable, realistic, and timely. When you have a goal in mind, you’ll always have the drive to keep going!



Getting back to fitness after an injury will not be easy—you will undoubtedly encounter many problems, experience self-doubt, and feel like giving up. However, this doesn’t mean that it’s impossible! As long as you follow our guide and reach out to a personal fitness studio, you will be able to get back to your old fitness routine!

Are you having trouble working out again after your injury? The Fit Factor PT can help you get back on track! We take the time to understand your goals, know your fitness history, and most importantly, align with your motivation. Our personalized fitness program will help you reach your fitness goals and overall health plan. Book today!

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley