Stairs without thinking.
Hikes without paying for it.
1-to-1 strength and mobility coaching for clients returning to training after a knee replacement. Surgeon-cleared, implant-aware, conservative by design. Built to get the quad back, the knee load-bearing, and you back to the activities you stopped doing two years before the operation.
The outcomes post-TKR clients train for.
First wins. Down-stairs stops being the dread it was. Walking distance creeps up. Confidence returns before strength fully does.
Most clients are back to country walks by here. Quad strength is the gating factor; we hit it directly.
Rotational and lateral loading reintroduced gradually. By month 9 most are back to the sport that made them seek surgery in the first place.
Post-TKR quads lose 30-50% of strength on the operated side. The whole plan revolves around rebuilding it, measurably, week by week.
Single-leg balance and reactive stability programmed every session. The number-one ageing concern, treated as a training outcome.
The implant is a tool. The bone, muscle and joint around it are what determine whether it lasts another twenty years. We train all of that.
Conservative by design. Progressive in motion.
The typical client finds me 3-6 months post-op, cleared by their surgeon, finished with NHS or private physio, and stuck at the question: "now what?" The physio got the knee bending again; nobody told them how to actually get strong.
The first conversation is with your physio or surgeon's discharge notes. I won't load a joint that hasn't been cleared for loading. Once we know the constraints, the first 4-6 weeks are quad-strength and range. Wall sits, leg press at conservative load, terminal knee extensions, glute bridges, calf work. Boring on paper, the foundation of what follows.
Block 2 introduces bilateral patterns at honest load. Goblet squats to a high box, hip hinges, step-ups, slow tempo work. The implant doesn't care about the load; it cares about the control. So we move slowly and we never test the maximum.
Every session goes into ProgramGrid on your phone. Your physio gets a view, so when they re-check you in six months they can see exactly what's been loaded, how often, and how the knee has responded. The whole record is yours, forever.
Post knee replacement training. Questions answered.
+When in recovery can I start training with you?
Once your surgeon has cleared you for resistance training. For most that's 12-16 weeks post-op, but it varies. I'll always start with a written conversation with your physio or surgeon first. Never working around a discharge note we haven't seen.
+Will lifting damage the implant?
Properly-loaded strength work protects the implant; it doesn't damage it. The bone around a modern TKR or partial replacement responds to load the same way native bone does. The risk is doing nothing. Bone density and quad strength keep dropping without it.
+What does the first block actually look like?
Quad strength is the first job. Wall sits, leg press at conservative load, terminal knee extensions, glute bridges, calf work. We add range a degree at a time, never forced. By week 4-6 we're loading proper bilateral patterns. Heavy work starts in block 2.
+Can my physio stay involved?
Yes, and I prefer it that way. Most post-TKR clients have a physio they've been seeing through rehab. I write the strength block to complement what your physio is prescribing, same exercises, just progressed and tracked inside ProgramGrid. Your physio gets a free view of your training log.
+Will I get back to the things I used to do? Tennis, hiking, golf?
Most clients do, given enough time and proper rebuilding. The honest answer is some activities come back faster than others. Walking and stairs by month 2-3, hiking by month 4-6, racquet sports and golf usually by month 6-9. Skiing and running are case by case.
+I'm scared of damaging it. How do I know you won't push too hard?
Every session is conservative by design. No surprises, no 'just one more', no 'you've got this' bravado. Every load is chosen well below your maximum and only progresses when the joint says yes. The whole point is a knee that lasts another twenty years.
Book a free
consultation.
A free first session at the gym, or a phone call. We work out the plan together. If I'm not the right coach for you, I'll tell you so on the day.