Ideas for a weights based workout

[venezia222]

I am recovering from a bad knee injury and have just been given go ahead to return to exercise. I previously ran, did Pilates and hit classes. None of that is possible at the moment. Or squats tbh.

What can I do to build fitness in the gym? So far been using exercise bike for 20 mins of cardio then a circuit of all the ‘machines’. However, would love any other suggestions.

What about body weight exercises such as planks and press ups?

Loads of upper body stuff: lat pull downs, pull ups (on an assisted machine), and bench press. Can you do some knee bending like in a conventional deadlift - for your back?

It's a pity you can't do squats, as I think - weighted or unweighted - they are one of the best strengthening, toning and conditioning moves ever.

Could you ease back into squats with support from a TRX band?

Make sure you are using the leg extension / flexion machines if your knee allows it - not as good as squats and lunges but good enough. Same with the adductor/abductor machine. This will strengthen the supporting muscles in your legs.