Strength Training With Injuries (How to Build Muscle With Limited Mobility) | Ep 318

Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question -- Ever feel like your strength training goals are slipping away because of nagging injuries or mobility limitations? That persistent shoulder pain during pressing, the foot injury that flares up when walking, or those mobility restrictions that make certain movements feel impossible can be incredibly frustrating. But what if these challenges aren't roadblocks but redirections? Today we're answering listener Tom's question about training with shoulder pain, foot issues, and mobility limitations. The truth is, everyone who lifts weights long enough will encounter physical limitations. The difference between those who continue making progress and those who stagnate isn't about genetic luck or perfect health—it's about mastering the art of training around limitations. Learn the powerful mindset principles that allow you to continue building muscle and strength despite injuries or limitations, and why the most successful lifters aren't those with perfect bodies, but those who master the art of training around their constraints. Main Takeaways: Why "adaptation, not abandonment" should be your fundamental training principle How constraints can actually accelerate your progress by forcing smarter training The expanded definition of progression beyond just adding weight Why compensatory patterns matter and how to become aware of them The importance of redefining what "progress" means when working around limitations Timestamps: 0:01 - The challenge of training with limitations 2:16 - Why this affects lifters of all ages and experience levels 4:34 - The adaptation mindset vs abandonment 6:30 - Constraint as a catalyst for better training 10:13 - The primacy of progression principle 12:52 - Holistic adaptation management 15:39 - Compensatory awareness 17:06 - Deliberate variability in exercise selection 22:49 - Redefining progress beyond PRs 27:26 - Why limitations are redirections, not roadblocks Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram