The short answer
Get the injury assessed and follow your GP or physiotherapist’s advice first. Then start with movements that feel comfortable, focus on form, progress in small steps and stop anything that causes sharp pain.
Get advice before you train an injury
If you have not had an injury looked at, see a GP or physiotherapist before you train it. If you have finished rehab, take their exercises and advice to your coach so your plan builds on them.
Train within your limits after injury
Choose versions of each movement that feel comfortable today. A box squat, a supported row or a shorter range of motion still builds strength. Mild effort is fine. Sharp or worsening pain is a signal to stop and adjust.
Progress slowly to avoid injuring it again
Add load, range or reps in small steps, one at a time. Rushing is the most common reason people get hurt again.
A real example: rebuilding a knee
Thaileesha came to Wayne to rebuild strength and confidence in her knee after an injury. In her words: “What really stood out was his attention to proper form, progression, and long-term strength rather than rushing the process. I’m now doing exercises I never thought I’d feel comfortable with again.”
Want a plan written for you?
Related questions
I have joint pain or an old injury. Can I still train?
Yes. Wayne adapts exercises for joint pain, past injuries and health conditions, so you keep moving safely while still making progress. If you are under a doctor or physiotherapist, tell Wayne so your plan fits their advice.
I’m a complete beginner. Will it be too hard for me?
No. Every plan has beginner-friendly options and clear guidance. Whether you have never picked up a dumbbell or you are coming back after a break, Wayne will help you feel confident from day one.
How quickly will I see results?
Everyone is different. Some clients notice changes in two to four weeks, others take longer. Fat loss and strength are long-term, and Wayne will keep you on track without making promises he cannot keep.
