Knee-friendly workout plan
Sore knees don’t have to stop you. This plan swaps deep squats and lunges for knee-friendly versions and uses low-impact cardio.
Who this plan is for
For people with achy knees who want to get stronger and lose weight. If you have a diagnosed injury, check with your doctor or physical therapist first.
Your weekly workouts
Mon · Full body A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Box squat to a high bench Sit back between your heels, chest tall | 2 × 10–12 | 60–90s |
| Machine chest press Elbows about 45° from your sides | 2 × 10–12 | 60–90s |
| Seated cable row Pull elbow to your back pocket | 2 × 10–12 | 60–90s |
| Romanian deadlift (dumbbells) Push hips back, flat back, feel the hamstrings | 2 × 10–12 | 60–90s |
| Dead bug Low back stays pressed into the floor | 2 × 8 / side | 60–90s |
Wed · Full body B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Step-up to a low step Control the way down, whole foot on the floor | 2 × 10–12 | 60–90s |
| Seated dumbbell shoulder press Ribs down, press straight up | 2 × 10–12 | 60–90s |
| Lat pulldown Lead with elbows, shoulder blades down | 2 × 10–12 | 60–90s |
| Romanian deadlift (dumbbells) Push hips back, flat back, feel the hamstrings | 2 × 10–12 | 60–90s |
| Pallof press (cable) Squeeze glutes, breathe slowly | 2 × 20–30s / side | 60–90s |
Fri · Full body C
| Exercise | Sets × reps | Rest |
|---|---|---|
| Box squat to a high bench Sit back between your heels, chest tall | 2 × 10–12 | 60–90s |
| Machine chest press Elbows about 45° from your sides | 2 × 10–12 | 60–90s |
| Lat pulldown Lead with elbows, shoulder blades down | 2 × 10–12 | 60–90s |
| Step-up to a low step Control the way down, whole foot on the floor | 2 × 10–12 | 60–90s |
| Farmer carry Stand tall, short quick steps | 2 × 30–40s | 60–90s |
How to progress over 4 weeks
- Week 1: Learn the movements. Finish every set with 2–3 reps left in the tank.
- Week 2: Same exercises. Add 1–2 reps to every set, or a little weight once you hit the top of the rep range.
- Week 3: Add one set to the first two exercises of each session. Keep 1–2 reps in reserve.
- Week 4: Lighter week. Drop one set from everything, keep the weights. Then start again a bit heavier.
Cardio and daily movement
Walk 7,000–10,000 steps a day. On non-lifting days add 20–30 minutes of stationary bike, easy pace. Walking is the easiest way to burn extra calories without making you hungrier.
Warm up and form
- Start with 5 minutes of easy cardio, then 1–2 light sets of your first exercise.
- Move with control. The lowering part of each rep should take about 2 seconds.
- Stop any exercise that causes sharp pain. Mild muscle soreness for a day or two is normal.
Pair this plan with the right calories: the calorie deficit calculator and protein calculator will give you your numbers.
Questions
What exercises are good for bad knees?
Box squats to a high bench, step-ups to a low step, glute bridges, Romanian deadlifts, and stationary biking are usually well tolerated. Avoid pain, not effort.
Can losing weight help knee pain?
Often, yes. Each pound you lose takes several pounds of pressure off your knees when you walk.
Is lifting weights good for weight loss?
Yes. Strength training helps you keep muscle while you eat less, so more of the weight you lose comes from fat. It also makes you stronger and look more toned as you lose.
Should I do cardio or weights to lose weight?
Both help, but your diet does most of the work. Lift 2–4 days a week to keep muscle, and walk daily for extra calorie burn.
More workout plans
General fitness information, not medical advice. Check with your doctor before starting a new exercise program.