Taking the Next Step at Your Own Pace
Congratulations on completing your 12-week Joint Pain Programme (JPP)!
You've taken a brave step in managing your joint pain and getting back to movement that feels good.
Feeling uncertain about what comes next?
That's completely normal. Many people who've been away from exercise for a while feel this way.
Let me guide you through how to safely and confidently move from the supported exercises you know to more independent movement—all at a pace that feels right for your body.
Your Gentle 3-Step Exercise Journey
Your path back to confident movement follows a careful three-step approach that honors where you are now and builds on the progress you've already made:
Resistance Bands & Chair Support (Your JPP foundation: Weeks 1-12)
Resistance Machines (Supported strength building: Weeks 13-18)
Free Weights (Independent movement: Weeks 19-24 and beyond)
Each step gives your body time to adapt and builds confidence before moving forward. There's no rush—your body will tell you when it's ready for more.
Why We Start Simple and Progress Slowly
Step 1: Resistance Bands & Chair Support (Where You've Been)
In the JPP, you rediscovered movement using bands and chairs. We chose these exercises specifically because they:
Respect joints that may have been painful or stiff
Let you stay seated when standing feels challenging
Help you relearn proper movement patterns without pressure
Show you how to modify exercises when your body needs it
Build confidence in your ability to exercise safely
Those seated rows, hip hinges, sit-to-stands, shoulder presses, and woodchops you mastered?
They're proof that your body can move well again and the foundation for everything that comes next.
Step 2: Gym Machines (Your Next Safe Harbor)
Resistance machines are a natural next step because they:
Guide your movement—like having a supportive coach every time
Support your body so balance isn't a worry
Target the muscles that need strengthening most
Let you add resistance gradually and safely
Reduce the risk of moving incorrectly or getting hurt#
Why not stay with bands forever? Bands are wonderful, and you can always return to them when needed.
But as your confidence grows, your body may be ready for new challenges.
Machines offer that next level while still providing the support and safety you value.
Step 3: Free Weights (When You're Ready for Full Independence)
Free weights represent the most independent form of exercise because they:
Work multiple muscles together, just like daily activities
Improve balance and coordination naturally
Strengthen the smaller stabilizing muscles
Match real-world movements like lifting, carrying, and reaching
Give you unlimited exercise possibilities
Why not jump straight to free weights? Your body may still be rebuilding the balance, coordination, and deep muscle strength needed for safe free weight exercise.
Moving too quickly could set you back or cause unnecessary discomfort.
How This Journey Supports Your Daily Life
Consider something as simple as lifting a bag of groceries from your car. Your body needs:
Strength to handle the weight
Stability to stay balanced
Flexibility to reach and lift
Coordination of multiple muscles working together
This careful 3-step approach rebuilds these abilities:
Bands & Chair Support help you relearn safe movement patterns
Machines rebuild strength in key muscle groups
Free weights integrate everything for real-world confidence
Knowing When Your Body Is Ready to Progress
You should only move forward when your body clearly signals it's ready—not because a calendar says so.
I've created a gentle self-assessment that helps you listen to your body. It considers:
Movement Quality - Can you maintain good form throughout exercises?
Breathing Comfort - Do you breathe naturally during movement?
Physical Stability - Can you move steadily without wobbling?
Pain Response - How does your body feel during and after exercise?
Confidence Level - Do you feel secure adjusting exercises when needed?
When you're consistently comfortable with these aspects at your current level, your body may be ready for the next step.
Examples of How Exercises Progress
Here's how the exercises you learned in the JPP grow with you:
For Leg Strength:
JPP: Standing up from a chair
Machine: Leg press
Free Weight: Squat while holding a weight
For Pulling Movements:
JPP: Seated row with band
Machine: Rowing machine
Free Weight: Bent-over row with a dumbbell
For Pushing Movements:
JPP: Seated shoulder press with band
Machine: Chest or shoulder press machine
Free Weight: Dumbbell press
Your Journey, Your Timeline
Everyone progresses at their own pace, and that's exactly how it should be.
Your joints, your history with exercise, and your current comfort level all influence your timeline.
Some people need extra time at one stage—and that's perfectly fine.
Others may feel ready to progress more quickly.
What matters most is honoring what your body tells you, not meeting arbitrary timelines.
Use the self-assessment regularly to check in with yourself and celebrate the progress you're making at each stage.
Ready for Your Next Step?
If you think your body might be ready to move from bands to machines, or from machines to free weights, the assessment form I've created can help you make that decision with confidence.
It's designed to help you listen to your body and make choices that support your long-term success.
Remember, there's no requirement to "graduate" from any stage completely.
Many people find value in mixing all three types of exercise throughout their lives, using what feels best for their body on any given day.
The real victory is finding movement that you can maintain comfortably and confidently for years to come—movement that supports the active, independent life you want to live.
Your body brought you this far. Trust it to guide you forward.
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