Quick answer: A gym can be a great place to exercise with arthritis. Choose one with accessible equipment and helpful staff, tell them about your condition, and start with joint-friendly machines such as a recumbent bike, cross-trainer and leg press. Begin with light loads, 2 or 3 sessions a week, and build up gradually, stopping for sharp pain or swelling.
Walking into a gym for the first time can feel daunting, especially if you have painful joints and are not sure what you can safely do. But a gym can be one of the best places to exercise with arthritis: the machines let you control the load precisely, there are low-impact options for fitness, staff can help, and it is warm and dry all year round. This guide explains how to choose an arthritis-friendly gym, which equipment suits sore joints, how to set it up, and gives you a first-month plan.
Why the gym can help
- Controlled strength training. Machines guide the movement and let you add weight in small steps. NICE guideline NG226 recommends muscle strengthening and aerobic fitness as core treatments for osteoarthritis.
- Low-impact cardio. Bikes, cross-trainers and rowing machines build fitness with less load on joints than running.
- All-weather. Cold, wet or icy weather does not stop your routine.
- Support and structure. Inductions, classes and staff help you learn and stay motivated.
- Meeting the guidelines. UK guidelines recommend at least 150 minutes of moderate activity a week plus strengthening on 2 days; a gym makes both easier to plan.
Choosing an arthritis-friendly gym
Before joining, visit at a quiet time and ask for a tour. Look for:
| Feature | Why it matters |
|---|---|
| A free induction and programme review | Staff show you how to use machines safely and set up a plan |
| Instructors with experience of long-term conditions | They can adapt exercises for your joints; some have qualifications in exercise referral or for older adults |
| Recumbent bikes, cross-trainers and selectorised (pin-loaded) weight machines | Easy-to-adjust, joint-friendly equipment |
| Machines with small weight increments | Lets you progress gradually |
| Accessible parking, lifts, changing rooms and toilets | Makes getting there and changing easier |
| A pool, ideally with warmer-water sessions | A comfortable alternative on bad days |
| Quiet times, over-50s or beginner sessions | Less crowded, less intimidating |
| Flexible or pay-as-you-go membership | You can try before committing |
Many council leisure centres offer concessions for older people, people on certain benefits and disabled people. Ask about prices, joining fees and whether you can pause membership during a flare.
Exercise referral schemes
Many areas in the UK run exercise referral schemes. A GP, practice nurse or physiotherapist refers you to a local leisure centre for a set number of supervised sessions, often at a reduced price, with an instructor who has extra training in working with people with health conditions. Ask your GP practice whether there is a scheme near you. It is an excellent way to start using a gym with support. If a gym is not for you, there may be free or low-cost exercise classes in your area instead.
Before your first session
- Check with your GP or physiotherapist first if you have heart or lung problems, uncontrolled blood pressure, recent surgery or joint replacement, or you have been told to avoid certain movements.
- Book an induction and tell the instructor about your arthritis, which joints are affected, any joint replacements, and your medicines if relevant.
- Wear comfortable clothes and supportive trainers.
- Bring water and a small towel.
- Plan to go at a quieter time, such as mid-morning or early afternoon on weekdays.
The most joint-friendly equipment
Cardio machines
| Machine | Joint load | Good for | Setup tips |
|---|---|---|---|
| Recumbent bike (with a backrest) | Very low | Knee, hip and back arthritis; balance concerns | Adjust the seat so your knee is slightly bent at the furthest pedal point; start with low resistance |
| Upright bike | Low | Knee and hip arthritis | Seat at hip height when standing beside it; slightly bent knee at the bottom |
| Cross-trainer (elliptical) | Low | Fitness without impact | Hold the fixed handles at first for balance; short strides if hips are stiff |
| Rowing machine | Low to moderate | Whole-body fitness | Push with the legs first, then lean back slightly and pull; avoid if back or hands are painful |
| Treadmill (walking) | Moderate | Walking practice in any weather | Start slowly on the flat, use the safety clip and hold the rails if needed |
| Arm bike (arm ergometer) | Very low for legs | When leg joints are too painful | Keep shoulders relaxed and below shoulder height |
Strength machines
| Machine | Works | Tips for arthritis |
|---|---|---|
| Leg press | Thighs and buttocks | Limit the depth so knees bend no more than is comfortable; do not lock the knees |
| Leg extension | Front of thigh | Use a light weight and a smaller range if the kneecap area is painful |
| Seated leg curl | Back of thigh | Move slowly and control the return |
| Hip abductor and adductor | Outer and inner thighs | Start light; useful for hip arthritis |
| Seated row | Upper back | Keep shoulders down; use neutral handles if wrists are sore |
| Chest press | Chest, shoulders, arms | Set handles at chest height; avoid deep stretching at the start position |
| Lat pulldown | Upper back | Pull to the front, never behind the neck |
| Cable machine | Many muscles | Ask staff to show you options; good for gentle shoulder work |
Machines are often easier than free weights at first because they guide the movement. If gripping is painful, choose machines with padded or neutral handles, or use straps and cuffs. Our strength training guide explains sets, repetitions and how heavy to go.
A beginner full-body session (40–45 minutes)
- Warm-up, 8–10 minutes: recumbent bike or cross-trainer at an easy pace, then a few gentle mobility movements for shoulders, hips and ankles.
- Strength circuit, 20 minutes: leg press, seated row, leg curl, chest press, hip abductor, and a core exercise such as a supported plank on the wall or a dead bug on a mat. 1 to 2 sets of 10 to 12 with a light weight; rest 60 seconds between exercises.
- Cardio, 8–10 minutes: bike or cross-trainer at a moderate pace, where you can talk but not sing.
- Cool-down, 5 minutes: slow pedalling or walking, then stretches for calves, thighs, hips and chest.
Your first month
| Week | Sessions | Focus |
|---|---|---|
| 1 | 2 | Induction; 10–15 minutes cardio; learn 3–4 machines with very light weights |
| 2 | 2 | Full beginner session with 1 set of each exercise |
| 3 | 2–3 | Add a second set to exercises that feel comfortable; extend cardio by a few minutes |
| 4 | 2–3 | Small weight increases where 12 repetitions feel easy; review with an instructor |
Leave at least one day between strength sessions. On other days, walk, swim or rest.
Signs your gym plan is about right
Some extra aching in muscles and joints after a session is normal, especially in the first few weeks. A common guide used by physiotherapists is that pain during exercise should stay at a level you find acceptable, often around 4 out of 10 or below, and should settle back to your usual level within 24 hours. If pain is higher than this, or your joints feel worse the next morning, reduce the weight, the number of sets or the range of movement next time rather than stopping altogether. If sessions feel very easy and your joints feel fine, that is a sign you are ready to progress a little.
Using the pool and classes
If your gym has a pool, water walking and gentle pool exercises are a good option on stiff or sore days; see our guide to water-based exercise for arthritis. Many gyms also run classes. Low-impact options often suit arthritis better: indoor cycling at your own pace, gentle yoga or Pilates, tai chi, aqua classes, and strength classes for beginners or older adults. Tell the instructor about your arthritis before the class and work at your own level. It is fine to skip or adapt any exercise.
Gym confidence tips
- Remember that everyone started somewhere; most people are focused on their own workout.
- Write your plan on your phone or a card so you know what to do next.
- Ask staff to show you a machine again; that is what they are there for.
- Wipe down equipment after use and share machines during busy times.
- Go with a friend for the first few visits.
Adapting for flares and bad days
- Lower the weights, do fewer sets, or swap leg machines for upper-body work if your legs are flaring (and vice versa).
- Use the recumbent bike or pool for gentle movement.
- Shorten the session to 15–20 minutes.
- Skip the gym if a joint is hot and very swollen or you feel unwell, and do gentle movement at home instead.
Gym tips by joint
| Main joint affected | Often comfortable | Go carefully with |
|---|---|---|
| Knee | Bike, cross-trainer, leg press with limited depth, leg curl, hip machines | Deep squats, lunges, running, high step-ups |
| Hip | Bike (raise the seat if bending is stiff), hip abductor, leg press, pool | Very low seats, deep hip bending, wide-legged squats |
| Back | Recumbent bike, cross-trainer, seated row, supported core work | Heavy lifting from the floor, twisting under load |
| Shoulder | Seated row, cable outward rotation with a light weight, arm bike below shoulder height | Overhead presses, behind-the-neck movements, dips |
| Hands and wrists | Leg machines, recumbent bike, machines with padded or neutral handles | Tight gripping of bars and dumbbells, bent-wrist press-ups |
| Feet and ankles | Bike, rowing machine, pool, seated strength machines | Long treadmill walks at first, jumping, high-impact classes |
Everyone is different. If you are not sure where to start, our guide to choosing the right exercise for arthritis has decision tables by joint and ability.
After a joint replacement
Most people can return to the gym after a hip or knee replacement once their surgical team or physiotherapist agrees. Follow any specific precautions you have been given, such as limits on how far you bend a new hip. Low-impact machines like the bike and cross-trainer are usually good choices, and strength machines can help you rebuild muscle. Ask your physiotherapist which exercises to include and which to avoid, and tell the gym instructor about your operation.
Making it a habit
- Book your gym sessions in your diary like appointments.
- Keep a simple log of the machines, weights and how your joints felt the next day.
- Set a small goal, such as 2 sessions a week for a month, then review.
- Ask for a programme review every 6 to 8 weeks so your plan keeps progressing.
- If you miss a week, restart at a slightly lower level rather than giving up.
Exercises to approach with caution
- High-impact moves such as jumping, box jumps and running on hard surfaces, until you know how your joints respond.
- Deep squats and lunges with heavy weights if your knees or hips are painful.
- Behind-the-neck presses and pulldowns, and heavy overhead lifting with shoulder arthritis.
- Exercises that put full weight through bent wrists, such as standard press-ups, if your hands are painful; try knuckle or wall versions.
- Heavy lifting with a rounded back.
When to stop and get medical help
Stop exercising if you get sharp joint pain, a joint locking or giving way, sudden swelling, dizziness, or unusual breathlessness.
- Call 999 or ask staff to call for you if you have chest pain or tightness, severe breathlessness, feel faint, or someone collapses.
- Call NHS 111 or go to A&E if a joint suddenly becomes hot, red, swollen and very painful, especially with a high temperature.
- See your GP or a physiotherapist if gym sessions keep causing joint pain that lasts more than a day despite reducing the load, if you are unsure which exercises suit you after joint replacement, or if you are not improving after 8 to 12 weeks.
Can I go to the gym with arthritis?
Yes. Most people with arthritis can use a gym safely, and it can be a very good way to build strength and fitness. Start gently, tell staff about your condition, and build up gradually.
What is the best gym machine for knee arthritis?
A recumbent or upright bike is often the most comfortable cardio machine for knee arthritis. For strength, the leg press (with a limited depth), seated leg curl and leg extension with a light weight can help strengthen the muscles that support the knee.
Should I use free weights or machines?
Machines are often easier to start with because they guide the movement and let you adjust the load in small steps. Free weights can be added later for variety. Either can work well with good technique.
How often should I go to the gym with arthritis?
Two or three sessions a week is a good aim, with at least one rest day between strength sessions. Walking, swimming or rest on other days helps you recover.
What should I tell the gym staff?
Tell them which joints are affected, whether you have had any joint replacements or surgery, any movements you have been told to avoid, and any other health conditions. This helps them adapt your programme.
Is the cross-trainer good for arthritis?
For many people, yes. The cross-trainer is low-impact and works the whole body. Start at a low resistance for short periods, hold the fixed handles for balance, and stop if it aggravates your hips or knees.
Sources and further reading
- NICE NG226: Osteoarthritis in over 16s
- NHS: Physical activity guidelines for adults aged 19 to 64
- NHS: Physical activity guidelines for older adults
- NHS: Strength exercises
- UK Chief Medical Officers' Physical Activity Guidelines (2019)
- Arthritis UK: Exercising with arthritis
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Strength training with arthritis — beginner programme
- Water-based exercise — pool options
- Choose the right exercise — decision tables
- Free exercise classes — in England
- Exercise hub — exercises by joint