How To Get Fitter When Your Body Hurts

If you have ever tried to get fit and been stopped by sore knees, a tight lower back or a shoulder that complains every time you lift something, you are not alone. Most people do not start their fitness journey in a perfect body. They start with a history.

Old netball injuries. Years of sitting at a desk. Pregnancy. Stress. Operations. Life.

The good news is this. You can still get stronger, fitter and more confident even if your body feels a bit broken. You just need the right approach.

Understand pain, do not ignore it

There is a big difference between muscles working and joints screaming. That burning feeling in your legs during squats is normal effort. The sharp jab in your knee that makes you wince is not. Instead of pushing through everything, start listening. Notice which movements make pain worse and which ones feel fine. Often small changes in foot position, range of motion or the angle of a joint can turn a painful exercise into a safe one.

Focus on quality, not ego

You do not need heavy weights to start. Many clients at Tally Ho Training begin with body weight movements or light dumbbells while we rebuilt mobility and stability.

Slow your tempo

Control the way down and up. Keep your core engaged.

Proper form does more for strength, balance and pain reduction than throwing heavy weights around ever will.

Strengthen around the problem

If you have knee pain, working on hip strength and glute activation can make a huge difference. If your lower back is grumpy, building core strength and improving hip mobility can take pressure off it.

A good personal trainer will look at the whole chain, not just the sore spot. The goal is to build support around your weakest link so it does not have to work alone.

Include mobility and recovery

Tight hips, stiff ankles and rounded shoulders change the way you move and load your joints. Gentle mobility work before training and at home can open up your range and make exercise more comfortable.

Sleep, hydration and basic nutrition also matter more than you think. A tired, inflamed body will always hurt more.

When to ask for help

If you feel stuck, scared of making things worse or confused by all the advice online, this is your sign to get support. One or two sessions with a trainer who specialises in working around injuries can save you months of frustration and pain.

If you are in the Wairarapa and your body is holding you back, Tally Ho Training can help you build a plan that respects your injuries and still gets results.

Personal training spots open from January 2026.

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