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We've all heard the saying, "You can achieve anything you set your mind to." By now, most of us know that this isn't entirely true. For instance, no matter how much I want it or how hard I train, the chances of me becoming a world-class jockey are slim to none. At my lightest adult weight of around 80kg, competing in the Derby isn't realistic. Some goals simply aren't achievable, no matter the effort. But when scrolling through social media, it's easy to feel like everyone but you is ripped, strong, and thriving. That perception isn't accurate. <blockquote>Achieving a physique that even approaches "average" by social media standards takes years of effort, consistent training, and countless mistakes. </blockquote>The people you see online often represent the top 1% of the 1%. They live in a bubble, and while this isn't meant to sound bitter, it's important to acknowledge the skewed reality this creates.<h3>The Problem With Unrealistic Expectations</h3> Here are two common misconceptions that need addressing:Anything is achievable for anyone. Genetics, age, finances, social circumstances, and other factors create wide variations in what’s realistic for each individual.Results come quickly or uniformly. The time it takes to achieve a certain look or performance goal varies greatly. No two journeys are the same. And let’s not ignore the elephant in the room: performance-enhancing drugs. <blockquote>Many physiques paraded on social media aren’t achievable naturally, but this is often glossed over.</blockquote><h3>What Is Actually Achievable?</h3> Your starting point, goals, and circumstances all matter. But here are some general guidelines:Fat loss: 1–1.5% of body weight per week is a realistic and sustainable target. Faster weight loss often leads to muscle loss as well.Muscle gain: Around 0.5–1.5% per month is typical. Progress can be slower for experienced lifters or those with less favourable genetics.These are broad estimates, but they provide a starting point. It’s better to set modest expectations and surpass them than to aim unrealistically high and fall short.<h3>Manage Your Expectations</h3> Unrealistic expectations often lead to frustration and demotivation. The key to long-term success is flexibility and realism. Goals might take longer than you’d hoped, or your progress might look different from someone else’s. That’s okay. By managing your expectations, you’ll set yourself up for sustainable progress and a healthier mindset.

Beyond the Instagram Illusion: Setting Realistic Fitness Expectations

Cardio is one of the most hotly debated topics in fitness. Some swear by it for fat loss and endurance, while others say lifting weights alone is enough. As someone who trains regularly and includes martial arts like Brazilian Jiu-Jitsu (BJJ) and Thai boxing in my routine, here’s my perspective: cardio—or conditioning, as I prefer to call it—is ideal but not absolutely necessary.<figure id="figure-04kqbouvqdm4ay7wve"><img id="04kqbouvqdm4ay7wve" src="https://images.unsplash.com/photo-1651840403915-a69f6386b959?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzbGVkJTIwd29ya291dHxlbnwwfHx8fDE3MzMzODA4OTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="a group of people walking around a parking lot" title="a group of people walking around a parking lot" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="Sled work: My favourite conditioning tool" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1651840403915-a69f6386b959?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzbGVkJTIwd29ya291dHxlbnwwfHx8fDE3MzMzODA4OTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">Sled work: My favourite conditioning tool</figcaption></figure><h3>Conditioning vs. Cardio: What’s the Difference?</h3> First, let’s clear up a common misconception. When I say “conditioning,” I don’t mean slogging away on a treadmill for hours. Conditioning focuses on improving your overall fitness and work capacity through short bursts of intense activity. This could be sled pushes, kettlebell swings, or even high-intensity rounds on a heavy bag.Cardio, on the other hand, typically refers to steady-state exercises like running or cycling, which are great for building endurance but aren’t the only way to improve your cardiovascular health.<h3>Do You Need Cardio in Your Workout Routine?</h3> If you enjoy cardio, go for it. There’s no denying its benefits for heart health, calorie burning, and endurance. But here’s the thing—it’s not strictly necessary. Many of the benefits people associate with cardio can also be achieved through sports, conditioning drills, or even well-designed weightlifting sessions.<figure id="figure-xgy273xickm4ay9a1n"><img id="xgy273xickm4ay9a1n" src="https://media.gettyimages.com/id/1365540368/photo/brazilian-jiu-jistu-bjj-no-gi-grappling-training-two-male-athletes-drilling-technique-or.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=xsQ0bpJW6r35SQrJtet1XkqPuIb50tbkx7W8LsZVEhI=" alt="Brazilian jiu jistu bjj no-gi grappling training two male athletes drilling technique or sparring at gym academy guard position" title="Brazilian jiu jistu bjj no-gi grappling training two male athletes drilling technique or sparring at gym academy guard position" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="My prefered method of conditioning: Rolling around with other men..." data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1365540368/photo/brazilian-jiu-jistu-bjj-no-gi-grappling-training-two-male-athletes-drilling-technique-or.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=xsQ0bpJW6r35SQrJtet1XkqPuIb50tbkx7W8LsZVEhI=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">My prefered method of conditioning: Rolling around with other men...</figcaption></figure>Personally, I get most of my conditioning from activities I love, like BJJ and Thai boxing. They challenge my heart and lungs while also building strength, agility, and mental toughness. <blockquote>If you’re someone who dreads traditional cardio, know that there are plenty of ways to achieve the same results without hopping on a treadmill.</blockquote>For busy people, especially parents, time is often the biggest obstacle. If squeezing in conditioning feels impossible, focus on what’s sustainable. A tailored program like my Launchpad Program can help you strike a balance between lifting, conditioning, and your other commitments.<h3>What Happens If I Just Lift Weights and Skip Cardio?</h3> If all you do is lift weights, you’ll still see great benefits like muscle growth, fat loss, and improved bone density. But you might notice gaps in your overall fitness, like reduced stamina for sports or difficulty recovering between sets.That’s where conditioning comes in. It doesn’t have to dominate your routine—just adding a few short sessions a week can boost your work capacity and help you recover faster. <blockquote>Sports like boxing or football can also double as conditioning, giving you fitness benefits while keeping things fun.</blockquote><h3>Should I Skip Cardio to Build Muscle?</h3> It’s a myth that cardio will ruin your muscle gains. Excessive cardio might interfere, but moderate conditioning can actually enhance your ability to lift heavier and recover faster. The key is finding the right balance for your goals. For me, BJJ and Thai boxing complement my strength training perfectly, so I rarely feel the need for traditional cardio sessions.<figure id="figure-3545n60hxm4ayc8fk"><img id="3545n60hxm4ayc8fk" src="https://cdn.durable.co/media/1gVByurHRvx3ZWwTpUjMWol0OKldWrb0aHRpJ8TUTWxd22N1t6DvQuyuQ9JEmogF.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 50% 45%;" data-corners="default" data-aspect="16:9" data-caption="Think outside the box. Conditioning can take many forms" data-positionX="50%" data-positionY="45%" data-fullWidth="false"/><figcaption class="body-normal text-gray-500 mt-2">Think outside the box. Conditioning can take many forms</figcaption></figure><h3>My Verdict: Make It Work for You</h3> Conditioning is ideal, but it’s not a dealbreaker. If you enjoy it and have the time, include it in your program. <blockquote>If you prefer sports or other activities, use those instead. And if life is too hectic, focus on what you can do consistently. </blockquote>The Launchpad Program is designed to fit your needs, helping you build a routine that works with your lifestyle and goals.

Cardio: Overrated or Essential? Here’s What You Need to Know

Parenting is tough, but being a dad of children with autism spectrum disorder (ASD) often means navigating an entirely different level of challenges. Between appointments, sensory meltdowns, and the constant need for structure, it’s no wonder fitness goals often take a backseat. If you’ve been struggling to stay consistent in your fitness journey, you’re not alone. Here’s a look at the unique circumstances that make it harder—and why it matters.<h3>What Are the Effects on Parents Having Children with Autism Spectrum Disorder?</h3> Let’s start with the obvious: raising children with ASD can be physically and emotionally exhausting. Studies show that parents of children with ASD often experience higher levels of stress, disrupted sleep, and less time for self-care compared to other parents. For dads, this often translates into neglecting their own health in favour of managing the needs of their family.<figure id="figure-bqd9njvswvm48gyonp"><img id="bqd9njvswvm48gyonp" src="https://cdn.durable.co/media/22VxJ4IC3sOFsBzOB0HXZ6npY5cRFsB94gISXY5Ea2YUYhRM3cl83PDJH0fNZDg2.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 50% 10%;" data-corners="default" data-aspect="16:9" data-caption="James, Dad of 2 ASD boys - getting it done where possible. " data-positionx="50%" data-positiony="10%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/media/22VxJ4IC3sOFsBzOB0HXZ6npY5cRFsB94gISXY5Ea2YUYhRM3cl83PDJH0fNZDg2.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 50% 10%;"><figcaption class="body-normal text-gray-500 mt-2">James, Dad of 2 ASD boys - getting it done where possible.</figcaption></figure>But here’s the thing—your well-being directly impacts your ability to support your family. When you’re constantly running on empty, it’s not just your physical health that suffers; it’s your mental resilience, your patience, and your ability to be fully present for your kids.<h3>How Do Dads Work Out?</h3> For many dads, workouts become a game of “fitting it in when you can.” Maybe you grab a quick session after the kids are in bed or squeeze in a run while they’re at therapy. The reality is, this approach often lacks structure, which can lead to inconsistent results and frustration.<blockquote>What’s often missing isn’t motivation but a clear plan that works with your lifestyle. </blockquote>Traditional fitness advice might tell you to hit the gym five days a week, but let’s be honest—who has the time? The key isn’t doing more; it’s doing better. This is where tailored programs like the <a data-mce-href="https://brettsizeland.com/launchpad" href="https://brettsizeland.com/launchpad">Launchpad Program</a> come in. Designed for busy dads, it focuses on efficiency and consistency, helping you make progress without sacrificing time with your family.<h3>Why Don’t Traditional Training Programs Work for Dads of ASD Children?</h3> Traditional fitness programs often assume a level of predictability in your schedule that simply doesn’t exist for dads of ASD children. You’re dealing with constant demands, unexpected disruptions, and the mental fatigue of always being “on.”<figure id="figure-xiovekauwm48h0s3a"><img id="xiovekauwm48h0s3a" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/1erLyyVhmLaV815vWyyoto4OkcH91ybYej2kLAvhvjnxBJaeNTzXXiwP49Yl2GIH.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 45% 35%;" data-corners="default" data-aspect="16:9" data-caption="Emotional exhaustion is worse than any physical fatigue" data-positionX="45%" data-positionY="35%" data-fullWidth="false"/><figcaption class="body-normal text-gray-500 mt-2">Emotional exhaustion is worse than any physical fatigue</figcaption></figure>These programs also don’t address the mindset challenges unique to dads in your position. It’s easy to feel like your fitness goals are selfish when so much of your energy is needed elsewhere. But this perspective can be counterproductive. Prioritising your health doesn’t just benefit you—it benefits your entire family by giving them a healthier, more energised, and less stressed version of you.<h3>Why This Matters</h3> Consistency is key to achieving any fitness goal, but it’s not about perfection—it’s about adapting. A program that acknowledges your unique circumstances and offers flexibility is essential for long-term success.If you’re ready to stop spinning your wheels and start seeing progress, the <a data-mce-href="https://brettsizeland.com/launchpad" href="https://brettsizeland.com/launchpad">Launchpad Program</a> is built with dads like us. It’s not just a workout plan; it’s a strategy for staying consistent, building resilience, and becoming the strongest version of yourself—for both you and your family.

Why Fitness Feels Impossible as a Dad of ASD Kids (And How to Fix It)

Fatherhood comes with its challenges, but being a dad of children with additional needs can add an entirely different layer of complexity. For many dads, balancing the responsibilities of parenting with self-care and confidence can feel like an uphill battle. It’s not just about appearances—it’s also about performance, energy levels, and the feeling that you’re always “on duty.” If this resonates, you’re not alone. Here’s why these struggles often arise and what can be done to overcome them.<h3>The Silent Struggles of Dads</h3> As dads, we’re often expected to be the rock for our families—a role that can be as rewarding as it is demanding. For fathers of children with additional needs, this expectation often comes with added stress, sleep deprivation, and less time for self-care. Over time, these factors can chip away at your self-esteem and confidence, both physically and emotionally.Physical Appearance: It’s easy to let your health slip when you’re busy managing appointments, therapies, and the daily needs of your children. The mirror might reflect someone you barely recognise—a dad who’s tired, out of shape, and no longer feeling his best. Performance Anxiety: Beyond appearances, there’s the pressure to “do it all.” Whether it’s excelling at work, being present at home, or maintaining your role as a supportive partner, the weight of expectations can leave you feeling like you’re falling short. <h3>Why Self-Esteem Suffers</h3> The struggle with self-esteem often comes from putting everyone else first and leaving little time or energy for yourself. But here’s the truth: prioritising your health and well-being isn’t selfish—it’s necessary. A strong, confident dad is better equipped to handle the challenges that come with raising children with additional needs.One major hurdle is guilt. Many dads feel guilty taking time for themselves, whether that’s heading to the gym or carving out moments to recharge. This guilt, combined with exhaustion, can lead to neglecting your own needs entirely.<h3>Rebuilding Confidence as a Dad</h3> The good news? Small, intentional steps can make a huge difference in how you feel about yourself. Here’s where to start:Reclaim Your Health: Fitness isn’t just about aesthetics—it’s about building energy and resilience. Even short, consistent workouts can improve your physical appearance and boost your confidence. If you’re unsure how to start, the Launchpad Program is designed for busy dads who need quick, effective solutions to rebuild their strength and confidence.<blockquote> Set Realistic Goals: You don’t need to train like an elite athlete. Focus on achievable goals, like getting stronger, improving mobility, or losing a manageable amount of weight. Small wins build momentum and self-belief.</blockquote> Challenge Negative Self-Talk: Recognise when you’re being overly critical of yourself. Celebrate your successes, even the small ones, and remind yourself of the positive impact you’re making as a dad. Ask for Support: Whether it’s from a coach, a community, or your partner, you don’t have to go it alone. Support systems help you stay accountable and motivated.<h3>Confidence Starts with Action</h3> Struggling with self-esteem as a dad of children with additional needs is more common than you think, but it’s not a permanent state. By taking small, consistent steps to prioritise your health and well-being, you’ll not only feel better about yourself—you’ll also become an even stronger, more present father.If you’re ready to take that first step, the <a data-mce-href="https://brettsizeland.com/launchpad" href="https://brettsizeland.com/launchpad">Launchpad Program</a> offers a tailored approach to help dads like you reclaim their confidence, strength, and energy.

Rebuilding Self-Esteem as a Dad of Children with Additional Needs

Losing weight as a dad is challenging enough, but when you’re raising children with additional needs, it can feel nearly impossible. Between managing family responsibilities, work, and life’s unpredictability, finding time to prioritise your health often slips to the bottom of the list. However, weight loss doesn’t have to mean hours in the gym or complicated meal plans. With the right approach, you can make sustainable progress even amidst the demands of family life.<h3>How Can a Busy Dad Lose Weight?</h3> The key to losing weight as a busy dad is focusing on small, consistent changes that fit into your lifestyle. Forget about extreme diets or punishing workouts—you simply don’t have the time for that, and let’s be honest, neither do I. Instead, start with these steps:<ul style="list-style-type: square;" data-mce-style="list-style-type: square;"><li>Calorie Awareness: You don’t have to meticulously track everything, but having a general idea of your calorie intake is crucial. Start by swapping high-calorie snacks for lower-calorie, nutrient-dense options.</li></ul> <ul style="list-style-type: square;" data-mce-style="list-style-type: square;"><li>Incorporate Strength Training: Building muscle isn’t just for aesthetics—it also increases your metabolism, helping you burn more calories even at rest. If time is tight, try short, efficient workouts like those in The StrongDad Program, designed specifically for busy fathers. </li><li>Plan Ahead: Prepping meals and scheduling workouts at the start of the week ensures you stay consistent, even when life gets chaotic.</li><li>Include Your Kids: Family walks or home workouts can double as quality time while keeping you active.</li></ul><h3>How Do I Lose Weight If My Family Isn’t Supportive?</h3>It’s tough when your family isn’t fully on board with your weight-loss journey. You might feel guilty about taking time for yourself, or tempted by less-than-healthy food options in the house. To stay on track, focus on your C.O.R.E.:C – Communicate Your Goals Be open with your family about why losing weight is important to you. Explain how improving your health benefits everyone—not just you. A healthier, stronger you means more energy, better resilience, and the ability to be more present for your loved ones.O – Own Your Choices Even if you can’t control what’s on the family menu, you can take charge of your own portions and food choices. Small adjustments, like adding more vegetables to your plate or skipping seconds, can make a big difference over time.R – Rely on Support Sometimes, going it alone can feel impossible. Seeking external guidance, like personal training or a structured program, gives you the accountability and tailored advice you need to stay consistent.E – Energy for All Remind yourself that your journey to better health doesn’t just serve you—it serves your family too. More energy, improved mood, and greater strength all lead to a better quality of life for everyone under your roof.By focusing on your C.O.R.E., you can stay grounded in your weight-loss goals, even when faced with family challenges. Remember, prioritising yourself isn’t selfish—it’s an investment in the people you care most about.<h3>How Long Does It Take to Lose Weight? Especially with Family Responsibilities?</h3> The honest answer? It depends. A sustainable rate of weight loss is 0.5–1kg per week, but the timeline varies based on your starting point, consistency, and challenges like sleep deprivation (more on that shortly). The good news is, every small step adds up. Progress may feel slower when juggling family responsibilities, but patience and persistence will get you there.<h3>Does Sleep Deprivation Make a Difference?</h3> Absolutely. Sleep deprivation can wreak havoc on your hormones, increasing hunger and reducing your willpower to stick to healthy habits. As a parent of children with additional needs, disrupted sleep might feel inevitable. Focus on controlling what you can—create a calming evening routine and prioritise rest whenever possible. And remember, a little exercise goes a long way in improving sleep quality.<h3>Take Control of Your Weight Loss Journey</h3> Losing weight as a dad with family responsibilities may be challenging, but it’s not impossible. By focusing on small, impactful changes and seeking support when needed, you can achieve your goals without compromising on what matters most. If you’re looking for a tailored program that fits your life, The StrongDad Program or personal training can help you get there.&nbsp;

How to Lose Weight as a Dad of Children with Additional Needs

I’m 43 and spent years as a professional MMA fighter. A lifetime of wrestling, MMA training, and the occasional football game on dodgy pitches has left my right knee, well… let’s just say it’s not in peak condition (that’s not a medical term, but it fits). With no ACL and degenerative arthritis, my knee has been through the wringer.<blockquote> Despite this, I still enjoy Brazilian Jiu-Jitsu, Thai boxing, and other martial arts, while trying to stay strong and look half-decent—hairline struggles and all. </blockquote>If your knees are holding you back from reaching your ideal physique or fully enjoying your sport, it’s time to rethink how you train.<figure id="figure-ll5gi1331m3q381fc"><img id="ll5gi1331m3q381fc" src="https://cdn.durable.co/blocks/187vfdl8BmZhCptToRap8Gm1C7v7E3XIcuEA1zUuZwgfbJ5zb0thRKFoQQ54dP4X.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="BJJ: All fun and games until someone tries to detach your leg" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/><figcaption class="body-normal text-gray-500 mt-2">BJJ: All fun and games until someone tries to detach your leg</figcaption></figure>Living with no ACL, degenerative arthritis, and the prospect of a knee replacement isn’t exactly what I’d call ideal. But it hasn’t stopped me from training my legs. Over the years, I’ve found ways to adapt my workouts to stay strong while avoiding unnecessary pain or further damage. If you’re in a similar position—dealing with long-term knee pain or recovering from an injury—here’s what I’ve learned about training legs safely and effectively.<h3>Should I Continue to Work Out with Knee Pain?</h3> First, let’s address the elephant in the room. Should you even bother training legs when your knees feel like they’ve seen better days? The short answer is yes—if you’re smart about it. Avoiding all leg exercises can lead to muscle imbalances, reduced strength, and even worse joint stability. The key is finding movements that strengthen the muscles around the knee (like the quads, hamstrings, and glutes) without aggravating the joint.I’ve personally had great success with sled work. The sled allows me to load my legs without putting undue stress on my knee. There’s no eccentric loading—meaning no harsh impact on the joint—and I can still build strength and size.<h3>How Do I Know If I’ve Permanently Damaged My Knee?</h3> This one’s tricky because the signs aren’t always obvious. For me, the combination of no ACL and arthritis made it pretty clear that my knee was far from healthy.&nbsp;<blockquote>My MRI revealed complete cartilage loss in my knee joint, leaving it effectively bone-on-bone.</blockquote> If you’re concerned about permanent damage, pay attention to persistent swelling, instability, or pain that doesn’t improve with rest. Speak to a specialist to understand your specific situation. In the meantime, focus on exercises that improve strength and stability without causing pain.<h3>My Go-To Leg Exercises for Knee Pain</h3> Here’s a list of exercises I regularly use to train legs while managing my knee condition:Sled Pushes and PullsWhy they’re relevant: These are my absolute favourite for building leg strength without aggravating the knee. They’re joint-friendly, scalable in intensity, and work the entire lower body, including the glutes, quads, and hamstrings.<figure id="figure-x9mt4js479m3q34asg"><img id="x9mt4js479m3q34asg" src="https://cdn.durable.co/blocks/29Nv3WEkYtfSlJXsNN2ejccbG8FYaNO7nSnwsj9yRpN0wDa7jJE5tLb4I8RUykah.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="Sled push: Gamechanger for building strength without the pain" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/29Nv3WEkYtfSlJXsNN2ejccbG8FYaNO7nSnwsj9yRpN0wDa7jJE5tLb4I8RUykah.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">Sled push: Gamechanger for building strength without the pain</figcaption></figure> Leg Press (with Controlled Range of Motion)Why they’re relevant: By limiting the range of motion, you can avoid putting too much stress on the knee joint while still targeting the quads and hamstrings. Romanian Deadlifts (RDLs)Why they’re relevant: RDLs target the hamstrings and glutes while minimising knee flexion, making them ideal for building posterior chain strength without straining the knee.<figure id="figure-apv4jf972gm3q32lh5"><img id="apv4jf972gm3q32lh5" src="https://cdn.durable.co/blocks/10uhSJUXUDptOxnbCOTN8iKu4cKKr894wCcDHNmpH5GJvWm4u7jV6q9T9XJzN2MP.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="Tip: Use straps when doing these so your grip doesn't fatigue" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/10uhSJUXUDptOxnbCOTN8iKu4cKKr894wCcDHNmpH5GJvWm4u7jV6q9T9XJzN2MP.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">Tip: Use straps when doing these so your grip doesn't fatigue</figcaption></figure> Step-Ups (Low Box)Why they’re relevant: Using a lower box reduces the knee’s range of motion, making this a safer option. It’s great for building single-leg strength and balance. Glute Bridges or Barbell/Machine Hip ThrustsWhy they’re relevant: Strong glutes play a crucial role in stabilising the knee. These exercises are effective, low-impact, and using the machine or barbell you can really get some heavy work through the glutes. This is a staple in my program (even though it looks like dry humping a barbell - I am too old to care what people think)&nbsp; Isometric Wall Sits (Modified Duration)Why they’re relevant: Wall sits strengthen the quads without requiring movement, which can help stabilise the knee. Keep the duration short and manageable to avoid aggravating the joint.<figure id="figure-pmm44l414jm3q30ccd"><img id="pmm44l414jm3q30ccd" src="https://cdn.durable.co/blocks/29laax62n6blc0vL9Nkolxa8cAUz8Ik37jsgIMYzOTyhGPxFDgmzBFOHFevqWWCV.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="Wall sit: A simple effective way to fight against knee pain" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/29laax62n6blc0vL9Nkolxa8cAUz8Ik37jsgIMYzOTyhGPxFDgmzBFOHFevqWWCV.png" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"><figcaption class="body-normal text-gray-500 mt-2">Wall sit: A simple effective way to fight against knee pain</figcaption></figure> What Exercises Should You Avoid If You Have Knee Pain? While I’m all for adapting movements, some exercises are more trouble than they’re worth. Deep squats, lunges with excessive forward knee movement, and high-impact activities like jump squats tend to put unnecessary strain on the joint. Avoid anything that causes sharp pain or instability.<h3>How to Fix Long-Term Knee Pain</h3> Fixing long-term knee pain often involves more than just exercise. Strengthening the surrounding muscles, improving mobility, and focusing on low-impact movements are critical steps. Beyond that, consider consulting a physiotherapist to address underlying issues. For me, building strength with joint-friendly exercises has been a game-changer. Sled pushes, in particular, allow me to keep training my legs and maintaining muscle, even when squats are off the table.If you’re a martial artist battling dodgy knees like mine and want to keep training, stay strong, and look your best without making things worse, I’ve got you covered. My online coaching program is designed specifically for people like us—tailored workouts that build strength, improve mobility, and let you keep doing what you love without pushing your knees to breaking point.Get in touch here to learn more and start training smarter today.

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