Can I strength train after a knee or hip replacement?

The women on The WarriorBabe Show describe a gradual start, not a reckless one. Peggy, featured on Ep. 321 as she rebuilt muscle at 70, joined WarriorBabe about four to five months after her knee and hip replacements. She modified every workout and began with one session a week. Early on she couldn't get off the floor, so she used an exercise ball for her flies. By her six-month checkups, both of her doctors asked to video her. Her knee bends past 120 degrees, and she can get up off the floor without holding onto a chair.

Strength before surgery seems to help too. On Ep. 226, Jean explains that she had been working to strengthen the leg she was favoring, and she had lost weight before her hip replacement. Her surgeon restricted her activity at first. Her coach gave her exercises she could do within those limits. Two months after surgery, she climbed stairs throughout a two-week pilgrimage in France.

The long view is encouraging. On Ep. 336, Johanna is 62 and has had two total knee replacements, five years apart. Before WarriorBabe she was doing no weight training, and she believes the lack of muscle was part of what kept her from the weight she wanted. Now she trains lower body, upper body and full body each week, adds two Pilates days, and says her knees don't limit her programming. On Ep. 277, Lona talks about training through back surgery and another major surgery using modifications. She says her back is stronger today than it was before surgery. She points out that knees may ache more after 40, but that doesn't mean you can't modify a squat or lunge and still succeed.

These are personal stories, not medical clearance. Every woman here worked within her surgeon's restrictions. Work with your doctor or physical therapist on when to start and what to avoid, then build from there with modifications. A replaced joint doesn't mean you have to give up lifting. You need a plan that fits where you are now.