Strength training for hypermobile joints: stability without strain
If you have hypermobile joints, strength training can help you feel more stable and confident in your movements.
However, exercises that work well for someone else may not work for you and your joints, especially if you experience pain, instability, fatigue, or frequent injuries.
If you have hypermobile joints, your strength training should focus on control, stability, and your individual capacity, not lifting heavier weights or moving through the largest possible range. At Heal & Thrive, I take a tailored approach that begins with understanding how your body moves before introducing exercises that support your goals.
Why does hypermobility need a different approach to strength training?
What are the risks of hypermobile joints without enough muscular support?
What should be assessed before starting strength training?
How can you build stability around hypermobile joints?
Should you use your full range of movement?
How should you start strength training with hypermobility?
What strength training mistakes should you avoid?
What could a simple weekly routine look like?
When should you adjust your training or seek guidance?
Frequently asked questions about strength training with hypermobile joints
Strength training for hypermobile joints in summary
Hypermobile joints may need a different approach to strength training because stability and control are particularly important.
Insufficient muscular support can contribute to pain, instability, strains, and, in some people, subluxations or dislocations.
Assessment should consider joint stability, proprioception, balance, coordination, and muscle recruitment.
Start with low loads and controlled movements, progressing according to your tolerance.
Avoid overstretching, chasing maximum flexibility, or repeatedly moving into uncontrolled hyperextension.
Pain, instability, or fatigue that doesn’t settle could mean you need to adjust your training.
Why does hypermobility need a different approach to strength training?
Strength training matters for everyone, and it becomes even more important as we age. We begin losing muscle mass around age 30, and because muscle mass reduces our risk of serious falls and fractures, keeping up our strength training is key.
However, strength training for hypermobile joints isn’t as straightforward. Hypermobility means a joint can move beyond its typical range. For some people, this causes no problems. For others, particularly those with symptomatic hypermobility or a hypermobility spectrum disorder like Ehlers-Danlos Syndrome (EDS) or hypermobility spectrum disorder (hEDS), it can contribute to pain, instability, fatigue, and recurrent injuries.
Stability matters more than flexibility
When your joints have a larger range of movement, the surrounding muscles play an important role in providing support and control. Strength training can help develop this support, but your exercises need to account for your individual joint stability and movement patterns.
The Ehlers-Danlos Society’s physical therapy guidance recommends individualised exercises that focus on movement control, stabilising muscles, and low joint loads. This supports an approach that prioritises controlled movement instead of simply increasing flexibility or resistance.
What are the risks of hypermobile joints without enough muscular support?
Not having enough muscular support can make it harder to control your joint movement and maintain stable positions. For people with symptomatic hypermobility, this can contribute to:
Pain: Muscles and other tissues can become overloaded while supporting unstable joints
Instability: Joints may feel like they’re slipping or giving way
Hyperextension: Joints might repeatedly move beyond their usual range
Subluxations or dislocations: Some people experience partial or complete joint dislocations
Strains and injuries: Poor control can increase your risk of overloading vulnerable tissues
Fatigue: Maintaining joint stability can take a lot of mental and physical effort
Strength training is an important part of managing hypermobility, but it should begin with a personalised assessment, not a generic program.
What should be assessed before starting strength training?
A thorough assessment helps identify which joints and movements need support. It also considers how your body moves, not just how strong your muscles are.
Looking beyond joint flexibility
Assessment may include:
Joint stability: Which areas are more prone to pain, hyperextension, or injury?
Proprioception: How well can you sense your joints’ position and movement?
Balance and coordination: Can you maintain control when doing different movements?
Muscle recruitment: Are the right muscles activating to support your joints?
Movement patterns: Are you relying on end-range positions or compensating somewhere else?
These findings help us find out which exercises are appropriate and where to begin.
My approach to hypermobility and movement
I use the Integrative Movement Method developed by Jeannie Di Bon. This method focuses on foundational movement patterns you can incorporate into resistance training.
Its six principles are:
Breath
Relaxation
Proprioception
Stability
Balance
Posture
The aim is to develop body awareness and movement control before progressing towards more demanding activities. I also consider co-existing conditions such as ME/CFS, chronic pain, POTS, MCAS, and neurodivergence when tailoring your support.
How can you build stability around hypermobile joints?
Stability training focuses on strengthening the muscles that support your joints and improving how those muscles work together. The exercises we choose will depend on your assessment and which areas are most affected.
Targeting commonly affected joints
A tailored approach can focus on joints in the:
Shoulders: Developing control of the shoulder blade and surrounding muscles
Knees: Strengthening the muscles around the knee and hip while maintaining controlled alignment
Hips and pelvis: Improving support for standing, walking, and lower-body movements
Trunk: Developing postural control and stability
Ankles and feet: Improving balance and joint position awareness
Our goal is to build strength that supports you with comfortable, controlled movement rather than simply increasing the amount of weight you can lift.
Should you use your full range of movement?
Not necessarily. A large range of movement doesn't mean you need to use it all in every exercise. The appropriate range depends on your stability, symptoms, and ability to maintain control.
Train within a controlled range
For example, if you have hypermobile knees, you may need to avoid repeatedly locking your knees backwards during an exercise. If you have shoulder instability, you might need to modify positions that cause slipping or discomfort.
A useful starting point is to:
Choose a movement you can control
Stay within a stable, manageable range
Avoid forcing the joint into its end range
Adjust if you lose control or symptoms increase
The aim isn’t to permanently restrict your movement, but to develop control before progressing into more demanding ranges.
How should you start strength training with hypermobility?
Start with low loads and controlled movements you can manage without worsening your symptoms. When you work with me, we’ll base your progress on your response, not a fixed timetable.
Start low and progress gradually
Your starting point will look different to somebody else’s, and that’s okay! Depending on your goals, yours might involve bodyweight movements, light resistance, or exercises focused on muscle activation and joint position. We’ll:
Begin with a small number of controlled repetitions
Use light resistance or no added weight initially
Focus on movement quality rather than intensity
Allow enough recovery between sessions
Increase resistance or complexity only when your current level is well tolerated
If an exercise causes significant pain, instability, or prolonged fatigue, we may need to modify it. More resistance isn’t always the next step.
What strength training mistakes should you avoid?
The most common mistakes happen when prioritising flexibility or intensity over joint control.
Overstretching: Pushing already flexible joints further into their range
Chasing maximum flexibility: Assuming a deeper or larger range of motion is always better
Ignoring joint position: Repeatedly moving into uncontrolled hyperextension
Increasing load too quickly: Adding resistance before you can control the movement
Pushing through instability: Continuing when a joint feels as though it may slip or give way
Ignoring recovery: Treating prolonged pain or fatigue as something you need to train through
The aim is to build strength and control without repeatedly placing your joints in vulnerable positions.
What could a simple weekly routine look like?
A home routine can be a practical starting point, but it should be built around your assessment and current capacity. You don't need a gym or heavy weights to start building movement control.
| Day | Focus |
|---|---|
| Monday | Short, low-load stability and strength session |
| Tuesday | Recovery or gentle everyday movement |
| Wednesday | Balance and proprioception practice |
| Thursday | Recovery |
| Friday | Repeat or adapt your stability and strength exercises |
| Weekend | Rest or gentle activity according to your tolerance |
This is an example of how activity might be organised, not a prescribed program. Some people may need shorter sessions, fewer days, or more recovery time, particularly if you have any co-existing conditions that affect exercise tolerance.
When should you adjust your training or seek guidance?
Your response during and after exercise can help determine if the load, range, or frequency is appropriate or too much. Don't ignore significant or worsening symptoms.
Seek guidance if you experience:
Pain that is new, severe, or getting worse
A joint repeatedly slipping, giving way, or feeling unstable
Recurrent subluxations or dislocations
Fatigue or symptom exacerbation that does not settle with your usual recovery
Difficulty controlling joint position despite reducing the exercise
A physiotherapist or other appropriately qualified health professional can assess joint instability and help determine suitable exercises.
Frequently asked questions about strength training with hypermobile joints
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Strength training can help improve muscular support, joint stability, and movement control. However, tailor exercises to your individual needs, especially if you experience pain or instability.
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Not necessarily. Resistance training can be great, but the starting load, exercise selection, and progression should reflect your joint control and symptoms.
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In a word, yes. Repeatedly moving into uncontrolled hyperextension can place unnecessary stress on vulnerable joints. An assessment can help you identify an appropriate range for you and develop better control.
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Improving muscular support and movement control may help some people manage instability. With that being said, recurrent subluxations or dislocations require individual assessment.
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This is where many personal trainers (who aren’t educated in hypermobility) get it wrong. Gentle stretching may be appropriate for genuinely tight muscles, but repeatedly overstretching already flexible joints can increase instability. Focus on your individual needs rather than trying to achieve greater flexibility.
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Yes, some people can begin with simple, low-load movements at home. However, I recommend having an assessment if you experience significant pain, instability, or recurrent injuries.
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No single schedule suits everyone. How often you train should depend on your current capacity, symptoms, recovery, and exercises.
Build strength with an approach that supports your joints
Strength training for hypermobile joints should help you build stability and confidence, not leave you feeling like you have to push through pain or instability. The right starting point depends on how your body moves, which joints need support, and what you want to achieve.
At Heal & Thrive, I provide personalised telehealth support for people with hypermobility and co-existing chronic conditions. Using an approach informed by the Integrative Movement Method, I can help you develop foundational movement control and work towards activities that matter to you.