Work Around the Pain – Safe Modifications for Common Aches
One of the biggest reasons women over 50 stop exercising? Pain. And I get it—when your knees ache, your shoulder flares up, or your back twinges just from bending over, working out is the last thing on your mind.
But here’s what I’ve learned from helping hundreds of women over 50:
👉 You don’t have to stop moving—you just have to move smarter.
Modifying exercises isn’t cheating. It’s the key to staying consistent, building strength, and preventing more pain down the road.
Let’s look at some of the most common pain areas and how you can work around them safely and confidently.
Knee Pain: Swap Lunges for Supportive Moves
Why it hurts:
Years of wear and tear (and maybe a little arthritis) can make deep bends like lunges or squats painful.
Modifications that work:
- Use a chair or countertop for support
- Replace lunges with kickstand deadlifts or wall sits
- Do squats to a chair with knees out and feet at a comfortable angle
- Try seated leg extensions or bridges to keep the quads and glutes strong
Shoulder Pain: Keep It Low & Controlled
Why it hurts:
Hormonal shifts and poor posture can weaken shoulder muscles and cause impingement or even frozen shoulder.
Modifications that work:
- Avoid overhead pressing—try front raises to shoulder height instead
- Focus on shoulder shrugs, circles, and mobility drills
- Use lighter weights and keep your range of motion pain-free
- Swap push-ups for wall push-ups or resistance band rows
Low Back Pain: Strengthen the Core Without Crunches
Why it hurts:
Sitting, weak glutes, and tight hips can all put pressure on your lower back.
Modifications that work:
- Skip crunches—try bird dog, dead bug, or gentle pelvic tilts instead
- Incorporate glute bridges and hamstring stretches
- Strengthen your entire core, not just your abs
- When in doubt, start with mobility and progress slowly
Wrist, Elbow & Hand Pain: Reduce Gripping & Go Neutral
Why it hurts:
Tendonitis, arthritis, or overuse (hello, texting and typing!) can make gripping weights or putting pressure on your hands painful.
Modifications that work:
- Use dumbbells with larger handles or wrist wraps to reduce strain
- Avoid push-ups or planks on flat hands—try fists, dumbbells, or elevated surfaces
- Do wrist circles, gentle stretches, and finger extensions regularly
- Skip exercises that require tight gripping and focus on forearm and grip strength slowly
The Power of Modifying (and Listening to Your Body)
You’re not “less than” for needing modifications—you’re smart, strong, and doing what your body needs.
👉 If you push through pain, you’ll end up sidelined.
👉 But if you adjust and keep moving, you’ll stay strong and safe.
That’s why I created the Pain-Free Exercise Guide for Women Over 50—and the companion Get Moving, Feel Better Series inside my membership. These resources give you practical, real-life ways to keep going without hurting yourself.
Your Next Step:
✅ Download the free guide here if you haven’t already
🎥 Explore the Get Moving, Feel Better Series for guided movement at every level. Scroll through to find the one that might be right for you; low back, knee, shoulder or elbow
🧡 Join the Be Healthy Enough Community to stay strong, supported, and moving at your own pace
You deserve to feel good in your body—and I’m here to help you every step of the way.