Hypermobility & Strength Training: Build Stronger Joints Without Injury

Feb 7

3 min read

Strength training is one of the best ways to support hypermobile joints, improve stability and prevent injuries. But if you’ve ever tried weightlifting or resistance training and ended up in more pain than before, you’re not alone.

Hypermobility requires a special approach to strength training - one that prioritises control, stability and injury prevention. In this guide, we’ll break down the safest ways to build strength with hypermobility and the exercises that will help you support your joints without causing pain.

Why Strength Training is Essential for Hypermobility

When your joints are hypermobile, they rely on muscles rather than ligaments for stability. This means hypermobility strength training is crucial to help prevent dislocations, pain and fatigue.

✅ Stronger muscles = More joint support – Strengthening stabilising muscles helps reduce excessive joint movement.

✅ Better posture & alignment – Poor posture is common in hypermobility and can lead to extra strain on joints.

✅ Injury prevention – Building controlled strength reduces the risk of sprains, subluxations, and chronic pain.

However, not all strength exercises are safe for hypermobile bodies. The key is choosing the right movements and avoiding excessive strain on vulnerable joints. If yoga is your thing then I deal with yoga practice and hypermobility syndrome separately.

Safe Strength Training for Hypermobility: Where to Start

To protect your joints and maximise stability, focus on controlled, slow movements with proper form. Avoid exercises that force your joints beyond their natural range of motion.

1. Prioritise Joint Stability Exercises

Stability should come before strength. Strengthening the small stabilising muscles around your joints can help reduce pain and prevent injury.

Best stability exercises:

Wall sits (for knee stability)
Glute bridges (for hip & lower back support)
Dead bug exercises (for core control)
Resistance band external rotations (for shoulder stability)

🔹 Why they work: Stability training helps activate small but essential muscles that prevent excessive joint movement.

2. Strengthen Key Muscle Groups (without overextending your joints)

When strength training, focus on the areas that provide the most support for hypermobile joints:

✅ Core & Postural Muscles – A strong core keeps the spine and hips aligned. Exercises: Planks (on elbows or knees if needed), dead bugs, and bird-dog exercises.

✅ Glutes & Hips – Weak glutes lead to knee and lower back instability.

Exercises: Glute bridges, step-ups, and resistance band side steps.

✅ Shoulder Stability – Hypermobile shoulders are prone to pain and dislocations.

Exercises: Scapular retractions, wall slides, and light dumbbell shoulder raises.

🔹 Pro tip: Use slow, controlled movements instead of explosive lifts. This helps prevent overextending joints.

3. Modify Strength Training to Avoid Injury

Some traditional weightlifting movements can be risky for hypermobile joints. Here’s how to modify them:

🚫 Avoid locking out joints – Keep a slight bend in your knees and elbows instead of fully straightening them.

🚫 Be careful with overhead presses – Instead of heavy overhead movements, focus on shoulder stability exercises first.

🚫 Limit extreme ranges of motion – Deep squats, excessive stretching or extreme hyperextensions can increase joint instability.

✅ Use isometric holds – Holding a squat or plank builds strength without excessive joint movement.

Pro Tips for Safe Strength Training with Hypermobility

💡 Start with bodyweight exercises before adding resistance.

💡 Use resistance bands instead of heavy free weights for better control.

💡 Work with a physiotherapist or personal trainer who understands hypermobility.

💡 Listen to your body - if an exercise causes pain or instability, modify or skip it.

Conclusion: Strengthen Your Body to Protect Your Joints

Strength training can be life changing for hypermobile individuals - when done correctly. By focusing on stability, slow movements and proper modifications, you can build stronger joints, reduce pain and prevent injuries.