If you have hypermobility, you may have been told to be extra cautious with exercise to avoid injury. However, what many don’t realise is that resistance training can be one of the most effective ways to improve joint stability, reduce pain, and enhance overall function.
By strengthening the muscles that support your joints, you create a more stable and resilient body—helping you move with greater control and confidence.
Since resistance training is the most adaptable forms of training - it can be personalised to meet your specific requirements.
If you’re new to strength training, you probably have a few questions about where to start and how to train safely. Here, we’ll answer the top seven questions people with hypermobility have about resistance training.
Absolutely! Strength training is one of the best things you can do if you have hypermobile joints.
When done correctly, it helps improve muscle strength, enhance proprioception (your body’s awareness in space), and stabilise your joints, reducing pain and injury. The key is to focus on controlled movements and avoid excessive range of motion, of which you might be able to access easily, but have little to no control or stability there.
While most exercises can be adapted to suit your body, you should be cautious with movements that encourage hyperextension or excessive flexibility.
No exercises are inherently off the cards - as hypermobility affects people differently at different joints within the body. But as a general rule of approach, focus on controlled, strength-based movements that build muscle around your joints where you can have full control in various ranges of the movement,
To keep your workouts safe and effective, follow these tips:
- Prioritise form over weight – Use a slow, controlled tempo and focus on staying within a safe range of motion you can control.
- Gradual Warm up – For your chosen exercises, perform warm up sets that build up in load and help you to establish the range of motion you can safely use.
- Use external stability – For example, start with machines which provide support, a set path of motion & stability before progressing to free weights. This could mean selecting a leg press over a squat initially.
A mix of both can be beneficial, but it’s best to start with sets & reps where you can have full control over each and every rep.
What’s a light weight for one person & high reps for another person will vary significantly. So use the above principle - and when you feel control or stability diminishing, move onto your next exercise.
Once you master technique and control, gradually increasing resistance will help improve strength without compromising your joints.
The best way to improve stability is by targeting the muscles that support and control your joints.
Some key approaches include:
- Slow, controlled movements to improve neuromuscular control.
- Unilateral exercises (e.g., single-leg or single-arm movements) to build stability in each joint independently if you have asymmetrical (left limb to right limb) differences.
- Isometric exercises (e.g., planks, wall sits) to strengthen joints without excessive movement.
Contrary to popular belief, most hypermobile individuals don’t need stretching—they need more stability and strength.
Instead of traditional stretching, focus on resistance training to build your strength, muscle mass. joint control & stability.
If you have hypermobility, resistance training can be one of the most effective ways to build a strong, stable, and pain-free body. By training smart—focusing on strength, control, and stability—you can avoid injuries and improve your movement quality for life.
Want help designing a personalised strength programme tailored to your body’s needs so that you can overcome the issues that hypermobility can cause whilst also reaching your overall goal?
At Pioneer Performance we use a completely client-centred process to help you achieve the best results possible in the shortest time frame.
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