How can I train around a bad back, knee, or shoulder?

Find the variable you can change

For a knee limiter, try a higher box squat, lower step, supported split squat, or shorter range. For a shoulder limiter, use a pain-free push or pull angle, lighter resistance, or more support. For a back limiter, use bridges, a short-range hinge, carries, and controlled trunk work before adding more load.

Change one variable at a time and keep a note of what happens during and after the session. A version that stays calm and repeatable gives you a starting point.

Sources: ACSM position stand: exercise quantity and quality, Gluteal muscle forces during hip-focused exercises

Keep the rest of the body training

A sore shoulder does not always remove walking, step-ups, bridges, or lower-body work. A knee limitation does not always remove rows, presses, carries, or trunk control. Keep useful movement options open without forcing the painful one.

If symptoms worsen across sessions, reduce the demand and seek individual assessment instead of searching for a more aggressive workaround.

Sources: ACSM position stand: exercise quantity and quality, Returning to activity after injury or surgery

One safety line

Urgent assessment is appropriate for major trauma, sudden weakness, numbness, loss of coordination, inability to bear weight, fever with joint symptoms, or new bowel or bladder changes.

Sources: Returning to activity after injury or surgery