Low-Impact Workouts for Beginners With Knee, Hip, or Back Concerns
“Low impact” doesn’t mean “easy.” It means you can get your heart rate up and build real strength without pounding your joints. If your knees, hips, or back have kept you away from exercise, this is the on-ramp: movements that are gentle on the parts that hurt and honest about what to skip for now.
One thing first. If you’re dealing with an injury, recent surgery, or ongoing pain, check in with your doctor or physical therapist before starting. What follows is a starting framework, not a treatment plan.
| If your concern is… | Good starting points | Skip for now |
|---|---|---|
| Knees | Stationary bike (seat high enough that your knee stays slightly bent), pool walking, seated leg extensions with light weight, step-ups onto a low box. | Running, jumping, deep lunges, and anything that makes your knee cave inward. |
| Hips | Swimming, recumbent bike, glute bridges, side-lying leg lifts, gentle hip mobility work. | High-impact cardio, deep squats with weight, and long stretches of stair climbing. |
| Lower back | Walking, elliptical, bird-dogs, dead bugs, wall sits, and pool exercise. | Sit-ups, toe-touches, loaded twisting, and lifting anything heavy off the floor until your form is solid. |
| A little of everything | Water aerobics, chair-based strength, tai chi or beginner yoga, and slow rowing with light resistance. | Group classes built around jumping, sprinting, or fast direction changes. |
How to build a week
- Two days: low-impact cardio for 15–25 minutes. Bike, elliptical, pool, or a brisk walk. Keep it at a pace where you can talk.
- Two days: simple strength. Five or six movements, two sets each, light enough that the last rep feels easy.
- Every day: five minutes of mobility. Gentle range-of-motion work for the joint that bugs you most.
That’s it. Four sessions and a few minutes of stretching. Add time or resistance only when the current week feels comfortable.
What “good” pain feels like
Muscle fatigue during a set and mild soreness the next day are normal. Sharp pain, pain inside the joint, swelling, or pain that gets worse as you go are not. If you feel any of those, stop, back off, and talk to someone before your next session.
Not sure where to start?
Lloyd Athletic Club has been voted Best Gym in Portland eight years in a row, and a big reason is that our trainers spend a lot of time with people who are working around a bad knee or a cranky back. Come in, tell us what hurts, and we’ll help you build a first week you can actually do.