Free tool
Tap where it hurts.
Pick the bit that is sore and I will tell you how we train around it in the gym. This is coaching, not medicine: anything sharp, swollen, numb or getting worse goes to your GP or a physio first.
Tap a region, or use the buttons.
Section
Nothing sore?
Good. Book the free consult and we will keep it that way. If something does flare up mid-block, tell me at the door and the session changes on the spot.
Neck and shoulders
Stiff neck or a cranky shoulder is the most common thing people walk in with. We keep pressing, but we change the angle: landmine press and neutral-grip dumbbells before a barbell overhead. Rows stay in. If lifting your arm above your head hurts, tell me before the session, not after.
Upper back
Upper-back tightness usually comes from the desk, the van or the phone. Rows, face pulls and carries are the fix, not the problem. Heavy overhead work waits until you can reach up without shrugging.
Lower back
A bad back does not mean no training. It means hinging with a kettlebell before a barbell, box squats before free squats, and no rep that changes your face. Most backs feel better after a month of that. If pain runs down a leg, or you have numbness, see your GP before you see me.
Elbows and wrists
Sore elbows or wrists usually mean too much gripping too soon. We swap to straps for pulls, neutral grips for presses, and push-ups on handles. The legs do not care about your wrists, so leg day is untouched.
Hips
Tight or pinchy hips change the squat, not the plan. We find the stance that feels clean, use a box for depth and keep the hinge pattern going. Walking every day helps more than any stretch I can show you.
Knees
Knees like being strong and hate being surprised. Split squats, step-ups and sled-style work build them up; jumping waits until the stairs are painless. In HIIT you get a low-impact option for every jump, every round.
Ankles and feet
Old ankle sprains and plantar pain are common in runners and anyone on their feet all day. We use heel-elevated squats, calf work every session and no impact until it is boring. Trainers matter here: worn-out ones are the usual cause.