01About Strength & Conditioning

Strength and conditioning (S&C) is the structured development of strength, power, endurance, mobility and movement control. In a clinical setting it bridges the gap between rehabilitation and full performance – the stage where many people stop too early and get injured again.

Because the programmes are designed by a physiotherapist, they take into account previous injuries, joint problems, pain history and general health. The aim is progress you can sustain, not exhausting sessions you cannot recover from.

02What this service covers

03Who usually asks us about S&C

  • People who have finished basic rehab after an injury but don’t yet feel ready for sport
  • Recreational athletes wanting to train smarter and reduce injury risk
  • Adults who want to start strength training safely with joint or back concerns
  • Older adults looking to stay strong and independent
  • Players preparing for a season or a specific event

04How we build your programme

Dr. Pankaj B. Lokhande

Your assessment with Dr. Pankaj B. LokhandeBPTh, MPTh (Ortho & Sports), PhD Scholar (MUHS)

We begin with a movement and fitness screen: squat, hinge, lunge and push-pull patterns, single-leg balance, core control, mobility and, where relevant, simple strength or jump tests. We also discuss your training history, schedule and goals.

From this, we write a progressive plan with clear targets. Sessions can be supervised at the clinic, and we provide a home or gym programme so you can continue between visits.

05Programme components

01

Progressive resistance training

Bodyweight, bands and free weights, gradually progressed to build strength safely.

02

Core and trunk control

Exercises that train the trunk to support the spine and transfer force between the legs and arms.

03

Balance and proprioception

Single-leg and reactive drills to improve control and reduce the risk of re-injury.

04

Mobility work

Targeted mobility for stiff hips, thoracic spine and ankles where it limits good movement.

05

Power and agility (when ready)

Jumping, landing, change-of-direction and speed drills for sports that need them.

06

Conditioning

Interval and endurance work matched to the energy demands of your sport or daily life.

Your plan is chosen after assessment. Not every approach listed here is suitable for every person.

06Why strength matters for long-term health

The World Health Organization recommends that adults include muscle-strengthening activities on two or more days a week, alongside regular aerobic activity. Muscle strength supports joint health, balance, metabolic health and the ability to keep doing everyday tasks independently as we age.

07Who may benefit

  • People completing rehabilitation after injury or surgery
  • Recreational and amateur athletes
  • Adults new to strength training
  • Older adults wanting to maintain strength and balance
  • People with recurring back, knee or shoulder niggles that flare with activity

08Safety precautions

  • Please tell us about heart conditions, high blood pressure, diabetes, pregnancy or recent surgery before starting.
  • Correct technique comes before heavier loads; progression is based on how you respond, not a fixed schedule.
  • Mild muscle soreness for a day or two after a new exercise is common. Sharp joint pain is not and should be reported.

09When to see a doctor first

Please seek prompt medical assessment (or emergency care where appropriate) if you notice:
  • Chest pain, unusual breathlessness, dizziness or palpitations during exercise – stop and seek medical help
  • Joint swelling that develops after training and does not settle
  • Unexplained, persistent fatigue or a sudden drop in performance

10Frequently asked questions

Is strength training safe if I have arthritis or back pain?

For many people, appropriately dosed strength training is a helpful part of managing joint and back pain. We tailor exercise choice and load to your symptoms and progress gradually.

Do I need gym experience?

No. Programmes start from your current level. Many people begin with bodyweight and band exercises before using weights.

How often should I train?

Two to three sessions a week works well for most people. We will suggest a frequency that fits your schedule and recovery.

Can you write a programme for my sport?

Yes. We consider the movement and energy demands of your sport and your position, and build the plan around your season or event date.

FURTHER READING

This page provides general information and is not a diagnosis or a substitute for an individual assessment. Recovery varies from person to person. See our medical disclaimer.