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Free AI Workout Plan for Bad Knees

Keep training legs, and everything else, without the moves that flare up your knees.

Knees are already selected as a problem area. Answer a few questions about your goals, schedule and equipment, and the AI builds a full weekly program that leaves out the riskiest exercises for your knees.

  • Completely free
  • No login or sign-up
  • About 2 minutes
  1. Tell us about youYour goals, experience, schedule, equipment and any injuries.
  2. AI builds your programWorkouts, sets, reps and rest, matched to your equipment and time.
  3. Import and trainOne tap loads it into Progress, which tracks every set and moves your weights up as you get stronger.

Knees are pre-selected as a problem area. Add any other areas on the injuries step.

General fitness guidance, not medical advice.

What a knee-friendly plan leaves out

Most knee pain during training comes from impact, deep knee bending under load on one leg, and fast changes of direction. With knees selected, the AI never picks these exercises:

  • Jumps, box jumps and other plyometrics
  • Sprints and skater jumps
  • Pistol squats, sissy squats and Cossack squats
  • Walking lunges and curtsy lunges
  • Hatfield squats

You can still train your legs

Avoiding a few exercises doesn't mean skipping leg day. Strong quads, hamstrings and glutes support the knee, which is why physiotherapists usually prescribe strength work. The AI can still choose controlled options like leg presses, box squats to a comfortable depth, Romanian deadlifts, hip thrusts, hamstring curls and step-ups, and it asks for controlled reps rather than bouncing out of the bottom.

Start lighter than you think, use a range of motion that feels comfortable, and let the weight go up slowly. Track the program in Progress and it adds weight only after you complete every set, so you never jump ahead of your knees.

Prefer a ready-made plan?

These free programs are a good fit too. Follow them as written, or import any of them into Progress in one tap.

Beginner3 days/weekFull gym

Beginner Machine Workout (3 Days)

A confidence-building gym program using machines and cables.

Full body~45 min15 exercises
View program
Beginner3 days/weekFull gym

Strength Training Over 40 (3 Days)

Build strength, muscle and bone density with joint-friendly lifts.

Full body~45 min17 exercises
View program
Beginner3 days/weekDumbbells

3-Day Home Dumbbell Workout

Build muscle at home with just a pair of dumbbells. No bench needed.

Full body~45 min18 exercises
View program

Questions

Is it OK to lift weights with bad knees?

For most people with knee pain, yes, and strengthening the muscles around the knee often helps. Choose exercises and depths that don't cause pain, progress slowly, and check with a doctor or physiotherapist first, especially after an injury or surgery.

What leg exercises are easiest on the knees?

Hip-dominant moves like Romanian deadlifts, hip thrusts and glute bridges load the knee very little. Leg presses, box squats and step-ups to a comfortable height let you control the depth. Many people also tolerate hamstring curls and controlled leg extensions well.

Should I stop if an exercise hurts?

Yes. Stop any exercise that causes sharp or worsening pain, and swap it for another. In the Progress app you can replace any exercise, or ask the AI to adjust the plan around it.

Is the AI workout plan generator really free?

Yes. Building a program is completely free, with no account, email or payment needed. You can build up to 3 programs a day.

Is it safe if I have an injury?

If you select an area with pain or a past injury, the AI avoids the riskiest exercises for it. It is general fitness guidance, not medical advice, so check with a doctor or physiotherapist before starting, and stop any exercise that causes pain.

How do I use the program?

Tap "Import this program into Progress" on your phone and the whole program loads into the Progress workout tracker (free to download), which logs every set and suggests when to add weight. You can also just follow the plan on the page.

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AI Workout Plan Generator Home Workout Plan Generator Dumbbell Workout Plan Generator Bodyweight Workout Plan Generator Glute Workout Plan Generator Workout Plan Generator for Women Beginner Workout Plan Generator Workout Split Generator Workout Plan Generator for Over 40 Workout Plan Generator for Lower Back Pain Workout Plan Generator for Shoulder Pain