Getting Through Strength Training Injuries: A Journey of Patience and Growth

Strength training is an empowering journey. It builds resilience, both physically and mentally, and teaches us discipline, patience, and perseverance. But every lifter, whether seasoned or just starting, will likely face an unfortunate reality at some point—injury. It’s frustrating, it’s disheartening, and it can make you feel like all your progress has come to a screeching halt. But here’s the truth: an injury is not the end. It’s just a different chapter in your fitness journey.

A man having physical therapy to recover from an injury

Acknowledging the Frustration

When injury strikes, the first response is often denial or frustration. You might push through pain, convinced that taking time off is the worst thing you could do. But ignoring an injury doesn’t make it disappear—it often makes it worse. It’s okay to be upset. It’s okay to feel like your progress has taken a hit. But what’s not okay is letting that frustration cloud your judgment and force you into reckless decisions.

I understand this deeply, having faced my own battles with injuries. In April 2023, I tore my rotator cuff while performing mace bell exercises. For a time, even lifting my arm to comb my hair felt impossible due to the pain. The frustration was overwhelming, and I had to fight the urge to push too hard too soon. It took nine months of dedicated rehabilitation and patience before I was able to return to full training capacity. This was not my first setback—I've also dealt with a hernia, an injured back, and a ruptured Achilles tendon. Through these experiences, I’ve learned that patience, resilience, and strategic recovery are just as important as strength itself.

Shifting Your Mindset

Instead of seeing an injury as a setback, try to see it as an opportunity. This might sound easier said than done, but there is growth to be found in recovery. Your body is incredibly resilient, and given the right conditions, it will heal. Use this time to reassess your training methods, prioritise mobility and flexibility, and strengthen the areas that might have contributed to the injury in the first place.

Rebuilding with Patience

Using stretch bands are a great tool with rehab but also to stabilise joints and muscles prior to a big lift.

Recovery isn’t linear, and that can be frustrating. Some days you’ll feel like you’re making great progress, and other days it might feel like you’re stuck. Patience is key. Follow the advice of professionals—whether that’s a physiotherapist, doctor, or experienced coach. Rehabilitation exercises might not be as exhilarating as heavy lifting, but they are essential in ensuring that you come back stronger and more resilient.

Staying Active Within Your Limits

Being injured doesn’t mean you have to be completely sedentary. Find ways to stay active within your limits. If you’ve injured your lower body, focus on upper body movements that don’t aggravate your injury. If it’s a shoulder issue, consider lower body exercises that keep you moving without strain. Staying in the habit of training—while modifying movements—will keep you engaged and help ease the mental strain that often accompanies being sidelined.

Focusing on What You Can Control

An injury might limit your training, but it doesn’t mean you lose control of your progress entirely. Nutrition, sleep, and stress management all play a massive role in recovery. Use this time to dial in your diet, ensure you’re getting enough protein and micronutrients, and prioritise rest. Sleep is one of the most underrated recovery tools, yet it’s one of the most effective.

The Importance of Mobility and Stretching

Mobility is strength, and neglecting it can lead to imbalances that make injuries more likely. Incorporating mobility drills and stretching between strength training sessions helps maintain joint health, improve flexibility, and enhance overall movement patterns. This not only aids in injury prevention but also improves performance when you return to heavy lifting. A strong body is a mobile body, so taking the time to work on range of motion and flexibility should be seen as an integral part of any training programme.

Mental Resilience During Recovery

Recovering from an injury isn’t just about the body—it’s also about the mind. Many lifters struggle with the psychological aspect of being unable to train at full capacity. It’s easy to feel discouraged or even anxious about losing progress. But this is a crucial time to build mental toughness. Practising mindfulness, setting realistic recovery goals, and maintaining a positive outlook can make a significant difference. Consider journaling your progress, focusing on small wins, and finding new ways to stay engaged with your fitness journey, even if it’s through reading about training techniques or watching educational content.

Alternative Workouts

One of the best ways to stay active and prevent frustration during recovery is by incorporating different workouts.. Activities like swimming, cycling, or yoga can provide a great way to stay fit without exacerbating the injury. These alternative workouts can also improve overall conditioning, mobility, and endurance. Who knows? You might discover a new activity that complements your strength training routine in the long run.

Seeking Professional Guidance

Many athletes try to “fix” injuries on their own, but sometimes professional help is needed. Consulting a physiotherapist or osteopath can provide valuable insights into the nature of the injury and the best course of action for recovery. Personal trainers with injury rehabilitation experience can also help tailor a recovery-friendly workout plan. Taking advantage of expert advice can significantly reduce recovery time and minimise the risk of re-injury.

Returning with Strength and Wisdom

Me - hiking up the mountain 'Haystacks' in the Lake District some time after a ruptured achilles left me thinking i wouldn't hike again.

When the time comes to return to your normal routine, approach it with caution and wisdom. Easing back into training with proper warm-ups, mobility work, and a slow progression back to heavy lifting will help you avoid re-injury. Listen to your body. If something feels off, don’t push through blindly. Strength is built not just in the gym but in knowing when to push and when to pull back.

Final Thoughts: Growth Through Adversity

An injury doesn’t define you. How you respond to it does. Strength training is about more than just numbers on a barbell—it’s about discipline, resilience, and learning to navigate challenges. Use this time to grow in ways you might not have considered before. You’ll come back, and when you do, you’ll be stronger—not just physically, but mentally as well.

So take a deep breath. Give your body the time and care it needs. And trust that this is just a chapter—not the end—of your strength journey.

At FEAT Fitness we host five kettlebell training sessions per week in Ditchling Sussex and on Zoom. If you are interested in participating in our fitness sessions take a look at the Kettlebell section of the website https://www.feat-uk.com/kettlebell and don't hesitate to get in touch on Info@feat-uk.com