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Low Impact exercises to try in the gym

Maintaining an active lifestyle is so important for our overall wellbeing and health, but for those with sensitive knees, finding the right exercises can be a challenge. But don’t let that slow your roll, there are a variety of low-impact exercises that are easy on the knee joints while still delivering an effective workout. In this blog, we'll explore some fantastic options that will help you stay fit and healthy without risking injury. 

Stationary Cycling 

Cycling is an excellent low-impact exercise that provides cardio benefits without putting excessive stress on the knees and joints. Stationary bikes allow you to control the intensity and duration of your workout, making it easy to tailor the exercise to your fitness level. Not only that, but cycling can help strengthen the muscles surrounding the knees, providing added support and stability. 

So, whether its booking yourself onto one of our Spin Classes or cycling on one of our stationary bikes across the gym floor, this is an effective way to burn calories and increase your heart rate, without adding unnecessary strain on your joints. 

Elliptical Training 

The elliptical machine is another joint-friendly option that mimics the motion of running without the impact. This low-impact exercise engages both the upper and lower body, promoting a full-body workout. Adjust the resistance and incline to customize the intensity, allowing you to challenge yourself while still being kind to your knees. 


Focused on upper body movements, the SkiErg replicates that skiing motion as you pull down on the two cables. It can have the similar benefits to a rowing machine, however the SkiErg doesn't put as much pressure on your back and just adds to the equipment that can mix up your routine. With both feet firmly places on the floor, this is another knee friendly option that works to strengthen muscles across the full body.  

Circuit training 

When you’re short on time, circuit training can be a great option to get that heart pumping. The beauty of circuit training is that you can choose your exercises, so anything you aren't comfortable with or think will cause an injury, just don’t add into your routine.  

To keep it low impact, pick a series exercises like push-ups, glute bridges, weighted chest press, and set yourself a few reps and rounds. Since you aren't pausing for breaks, your heart rate will likely climb quickly and stay elevated, making circuit training an excellent cardio challenge. 


For a refreshing change, why not take your workout poolside. Swimming is a great low-impact exercise that provides a full-body workout while reducing stress on the joints. The buoyancy of the water supports your body, making it an ideal choice for those that need to be a little more careful with their joints. 

Incorporating low-impact exercises into your gym routine doesn't mean sacrificing the effectiveness of your workout. By choosing activities that are gentle on the knees, you can maintain a healthy and active lifestyle without the worry of doing damage to your joints and avoiding injury. Even for those that aren't restricted with what they can do, these exercises can be a great option on days where your muscles are feeling a little sore. Remember to listen to your body, start slowly, and gradually increase the intensity as your strength and stamina improve. 

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