Restart at about 50-60% of your pre-injury weights, keep every set easy (RPE 6-7), and build back over 2-4 weeks. Pain during a set should stay at 2-3 out of 10 at most and settle by the next day. Full range of motion with light weight beats heavy partial reps every time.
Move to the next week only if pain stayed at 3/10 or less and settled by the next morning. If it didn't, repeat the week.
| Week | Weight | Effort |
|---|---|---|
| 1 | 50-60% of pre-injury | RPE 6 - very easy, full range |
| 2 | ~70% | RPE 6-7 |
| 3 | ~80-85% | RPE 7 |
| 4 | 90-100% | RPE 7-8, back to your normal program |
For a fresh injury in the first few days, start with the PEACE & LOVE approach in our injury guide, which also covers common lifting injuries by body part.
For a minor strain, you can usually train pain-free movements within days and return to the injured area once everyday movement doesn't hurt. Anything with a red flag needs a professional first.
About 50-60% of your pre-injury weights, kept easy (RPE 6-7), then build back over 2-4 weeks.
Mild discomfort up to about 2-3 out of 10 that settles by the next day is generally OK. Sharp pain, or pain that's worse the next morning, means back off.
The Mobility program and the injury guide help you get moving again. Free, no login needed.