How to train around injuries and knee, hip, shoulder or back pain
If you’ve got a painful injury, it doesn’t mean you have to stop training. In fact, done right, training can be part of the solution.
At Body Torque, we work with many people who have injuries or chronic aches and pains, and help them get stronger, move better, and feel confident in their bodies again. Here’s how we approach it:
1. Don’t expect to train through pain, we can train around it
Pain is a signal, not a challenge. We will help you work within your range, build strength in safe zones, and progress without aggravating the issue.
2. Focus on form and control
Technique becomes even more important as we age. We will guide you to make controlled, purposeful movements that protect your joints and build long-term strength.
3. Strengthen what supports you
Weak glutes, tight hips, or poor posture can contribute to niggles such as back or knee pain. We identify imbalances like this example and strengthen the muscles that matter most.
4. Modify without sacrificing progress
Can’t squat deep? No problem. Need to avoid high impact? Totally doable. We adapt exercises to your body, not the other way around.
5. Stay Consistent
The worst thing you can do is stop moving altogether due to an injury. Safe, structured movement helps reduce pain, improve function, and rebuild confidence.
You don’t have to live in pain or fear hurting yourself again.
Let’s build strength and resilience, safely and effectively.
Talk to us about a tailored plan today →
Not at all! In fact, your 40s, 50s and beyond are the perfect time to start training. We work with people of all fitness levels and will tailor your program to your body, your goals, and any injuries or concerns you may have.
Yes. We specialise in training around pain or injury with an ultimate goal to correct any imbalances you may have to help alleviate you from pain. Our coaches are experienced in creating safe, effective programs that will help you to build strength, increase your energy levels, and get you moving better.
We often hear our customers say they join for personal reasons, but they stay for the friendships, the motivating community vibe and the high level of expertise. Furthermore, our services also include 3D body scanning and integrated MyZone technology to help keep you motivated and track your results. It’s not about looking a certain way at Body Torque — it’s about feeling strong, confident, and supported.
Absolutely. Many of our members felt the same way when they started. We’re a welcoming, non-intimidating space. Minimal mirrors, no ego — just good people working to feel their best.
Your MyZone belt tracks your heart rate and effort in real time. You earn points based on how hard you’re working, and can see your stats on our gym leaderboard or via the app. It’s a great way to stay motivated — and a little friendly competition never hurts!
Yes — our online coaching service means you can train anywhere anytime under our guidance.
Our 3D body scanner gives you a detailed, accurate snapshot of your body’s shape, measurements, posture, and progress over time — far beyond what a scale or mirror can show. It’s a private, quick, and non-invasive way to track fat loss, muscle gain, and changes in posture or balance. It helps you stay motivated with real results you can see, not just feel.
Book a free 15-minute intro session. We’ll chat about your goals, assess where you’re at, and build a plan that works for your life if you wish to proceed. No pressure, no contracts — just a chance to see if Body Torque is right for you.
Drop us a line at info@bodytorque.co.nz or call Alex on 021 808 210
