The personalized exercise app for people in pain

Get Strong In The Gym, Even With Pain

I want to build an app that creates personalized exercise programming for people in pain. Including lower back pain, knee pain, hip pain and shoulder pain.  I want this to go beyond rehab exercises and actually get people strong in the gym despite the pain they might be experiencing. I am the best person to do this because I have over 14 years as a physical therapist working with clients in pain. I am a board certified physical therapist in sports. I also have over 20 years of experience as a coach and trainer.  I am deeply invested in bridging the gap between rehab and training.  I have a course where I teach personal trainers and physical therapist how to program for their patients and clients called "Programming Around Pain."

RE:Built for Life

DISCOVER

SOCIAL

FURTHER INFORMATION

Mobility Warm-Up

Pain Check-In

Lower Body Strength

Today's Workout

Recovery & Reflection

Your squat form is improving, but you're still compensating with your lower back on heavier sets. Let's focus on core bracing drills before your next session.

Your coach

You crushed your goal of completing **12 pain-adapted strength workouts** this month.

Nice job!

Where are you in your fitness and pain journey?

## Most people in pain plateau because they don’t train the right way or stick with the plan long enough to see change. 

**That doesn’t have to be you!** This app is designed around evidence based principles to help you build strength, avoid setbacks, and move pain-free.

What is your main goal with this app?

Foundations for Training with Pain

Building Strength & Resilience

Pain-Free Strength

Average Daily Pain Score

Pain-Free Strength Journey

Establish your baseline. Learn pain management tools, track key symptoms, and master foundational exercises that feel safe but effective. Lay the groundwork for gym training—no more fear, just steady progress.

Week 1-4 (April 16-May 13)

Build Confidence & Manage Pain

Now that you’ve built a foundation, it’s time to gradually dial up intensity. You’ll progress to more challenging lifts—always within your pain limits—while building endurance, capacity, and confidence under the bar.

Week 5-10 (May 14-June 24)

Expand Strength & Load Tolerance

Reach Resilience & Confidence

Train like you mean it—big lifts return, and you’ll push performance (safely). You’ll master pain self-management, learn to adjust workouts on the fly, and prove to yourself just how capable you truly are.

Week 11-16 (June 25-August 6)

Performance & Self-Reliance

You’ve moved beyond injury—you’re strong, adaptable, and ready for anything. The next step is up to you: maintain gains, aim for sport-specific performance, or explore new training goals. Your program and coach will evolve with you.

Beyond Week 16

Continue Your Journey: Maintenance & Growth

build real-world strength while reducing pain and boosting confidence

Track your pain-free strength to monitor your progress over time.

Pain-Free Strength check-in

Track your average daily pain score to monitor your progress over time.

Average Daily Pain Score check-in

Track your training confidence to monitor your progress over time.

Training Confidence

Training Confidence check-in

**Welcome back, and great work showing up today.**

Every session is a step forward—especially on the days it's tempting to skip. Let's get you set up for a strong, pain-smart workout.

**Current Phase: Capacity Building & Load Tolerance.**

We're building on the foundation you've laid—expect a bit of challenge, but everything is tailored to respect your pain and strengths.

**Today's gameplan:**

Warm-up, main lifts in pain-tolerant ranges, some accessory work, and a cool-down. Every move comes with options. Trust what your body tells you.

**A reminder about pain:**

Pain is information—not a stop sign. Use pain ratings during your session to help us fine-tune your progress. If you notice pain above a 5/10 or a sharp increase, pause and try a modification.

**Win of the week:**

You've logged consistent pain scores and reps. That consistency builds trust in your body and sets you up for more resilience. Celebrate the small wins—they compound.

**Key tip:**

Before starting your main lifts, do a check-in with your pain for each key area. Small shifts now give you a better session later.

**Today's mindset:**

Approach each exercise with curiosity, not fear. If you notice pain or stiffness, see if a small tweak—stance, grip, range—changes the experience.

**Every session is data.**

Your notes, pain scores, and performance help us keep refining this plan. Nothing is wasted—even setbacks teach us how you adapt.

**Let's get started!**

Move at your pace, and check in with yourself often. I'll see you for your review when you're done.

Get centered for today's session with personalized guidance. Review your current progress, reminders, and simple pain management tips. Set your intention so you step into the gym feeling ready and confident.

Daily Briefing • 2 min

Today's Focus & Gameplan

How is your body feeling today?

Take a quick moment to record your pain, confidence, and anything meaningful before training. This daily touchpoint sharpens our program and makes it smarter for you.

Check-In • 3 inputs

Pain & Progress Check-In

Warm-Up: Quad Foam Roll

Stretch: 90/90 Pec Stretch

Warm-Up: Posterior Shoulder Stretch

Warm-Up: Multiple Jumps

Main Lift: Goblet Squat (Squat Pattern)

Main Lift: Lateral Lunge (Lunge Pattern)

Main Lift: KB Swing (Hinge Pattern)

Main Lift: Iso Push Up (Push Pattern)

Main Lift: Suspension Trainer Row (Pull Pattern)

Carry/Conditioning: Chaos Band Suitcase March

Cool-Down: 90-90 Supine Breathing (Wall Push)

Today's gym session is tailored to your pain and progress. Focus on form and listen to your body. Track your sets, weights, pain levels, and notes throughout—these details let us keep adapting together.

Workout • 45 min

Analyze user's workout log, pain ratings, and notes across all exercises. Highlight their best pain-free or pain-tolerant lift for Pain-Free Strength tracking. Identify trends in pain, successful modifications, and capacity to handle increased load. Offer actionable suggestions for next session (e.g., 'Increase load next time' or 'Modify range if this pain persists'). Encourage the user's progress while being realistic about setbacks.

Personalized Strength Session

**The most confusing question in the gym:**

Is what I'm feeling pain, or an actual injury? Let's break this down and give you a simple, science-backed way to tell the difference.

**Pain is your body's alarm system.**

It's meant to warn you of potential issues, but it can be overly sensitive—especially if you've had an injury before. Experiencing pain DOES NOT mean you've done harm.

**Injury means tissue damage.**

This is rare in gradual, strength training. Injuries are usually sudden—with sharp pain, swelling, or loss of movement. If symptoms escalate quickly or you can't use the area, that's when to be cautious.

**Pain can be modified.**

Often, changing your form, stance, or load makes pain decrease immediately. If so, you're probably dealing with sensitivity, not harm.

**Green, yellow, red:**

Use this simple system: Green = pain is low, stays the same or improves = keep going. Yellow = pain > 5/10 but stable = modify and monitor. Red = pain spikes, is sharp, or lingers after = stop and investigate.

**Example:**

Jane does a squat, feels mild knee pain (3/10), modifies her stance, and it drops to 1/10. That's a "green light"—manageable pain, not injury.

**Your take-home:**

Don't panic over pain signals. Experiment and see if they change. True injury is rare; most pain can be trained around with smart adjustments.

**Reflection:**

How might you use these ideas in your next session? What's one time you trained smartly around a pain signal instead of stopping?

A quick dive into the critical difference between pain and actual injury. By mastering this concept, you'll adjust your reactions and train smarter for the long run.

Lesson • 5 min

Lesson: Pain vs. Injury

Achieve your goals

Follow expert-designed workouts tailored to your pain points, so you can keep progressing in the gym without fear or setbacks.

Train confidently despite pain

Move beyond basic rehab exercises with programs that build lasting strength, resilience, and function—no matter your injury history.

Bridge rehab and real strength

Get custom exercise plans that adapt to your unique pain, goals, and progress—so you always know exactly what to do next.

Personalized for your body

With this app as your guide, you’ll receive personalized exercise programs designed to help you overcome pain and build real strength. Move beyond basic rehab and discover how to train confidently in the gym, even with back, knee, hip, or shoulder pain. Reclaim your strength and enjoy movement again.

Get stronger—no matter your pain.

The only app you need

This app guides you through personalized strength training, even if you’re dealing with pain in your back, knees, hips, or shoulders. Each week, you'll complete tailored workouts, targeted mobility routines, and step-by-step progressions — helping you build real strength and confidence in the gym. The app adapts to your pain levels, tracks your progress, and delivers expert feedback, ensuring every session is safe, effective, and designed for your unique needs and goals.

Get a custom training plan that adapts to your pain, goals, and fitness level every week.

**Personalized strength programs** for real progress

Receive exercises tailored to your pain area—lower back, knee, hip, or shoulder—for safe, effective training.

**Pain-specific exercise selection** for every joint

Build real strength and resilience with challenging, gym-based routines designed for people in pain.

**Progressive gym workouts** that go beyond rehab

Your plan updates automatically based on your feedback, pain levels, and performance after each session.

**Adaptive programming** that responds to your pain and progress

Visualize your improvements in strength, mobility, and pain reduction with easy-to-read charts and milestones.

**Progress tracking** for strength, mobility, and pain

Get instant, actionable tips to improve your technique and make every rep count—safely.

**Expert feedback** on form, technique, and exercise choices

Incorporate targeted mobility, stretching, and recovery sessions to support healing and long-term progress.

**Mobility and recovery routines** built into your plan

Quick check-ins help you track pain, readiness, and adjust your workouts for optimal results.

**Self-assessment tools** to monitor pain and readiness

Easily adjust your workout schedule to match your energy, pain levels, and weekly commitments.

**Flexible scheduling** to fit your life and recovery pace

The world's #1 pain-smart strength coach. In your pocket.

Created by Justin Farnsworth

For as long as I can remember, I've been passionate about helping people move better and feel stronger, no matter what pain or injuries they face. My journey began over 20 years ago as a coach and trainer, but it was my work as a physical therapist that truly opened my eyes to the unique challenges people in pain experience—especially when it comes to staying active and building real strength in the gym.

Throughout my 14+ years as a board certified sports physical therapist, I've worked with countless clients struggling with lower back, knee, hip, and shoulder pain. I saw firsthand how traditional rehab often stops short, leaving people unsure how to safely progress beyond basic exercises. I became deeply invested in bridging the gap between rehab and real-world training, so people could reclaim their confidence and strength, not just manage symptoms.

This commitment led me to create a course called "Programming Around Pain," where I teach personal trainers and fellow physical therapists how to design effective, individualized programs for clients in pain. But I wanted to make this knowledge accessible to everyone—not just professionals. That's why I built this app: to empower anyone dealing with pain to train smarter, get stronger, and move beyond limitations.

My hope is that this app gives you the tools, guidance, and confidence to pursue your goals in the gym, no matter what challenges you face. You're not alone on this journey, and I'm excited to help you discover what's possible.

Board certified sports physical therapist and coach with 14+ years helping people get strong despite pain

"After years of helping clients train through pain, I built the app I wish existed"

Follow Justin's proven process & get strong despite pain

AI-POWERED COACHING

Built with powerful AI, this app is unlike anything you've ever used before. Your entire experience will be designed just for you.

Your workouts adapt to your pain levels, injury history, and goals. Each session bridges rehab and real training, progressing you safely from pain management to true strength—no matter your starting point or gym experience.

Every activity is designed just for you

Upload videos or log pain responses—your coach analyzes movement quality, pain triggers, and technique. Get actionable cues and modifications to keep you progressing safely, with guidance tailored to your unique pain profile.

Instant feedback on movement and pain

Ask about exercise modifications, pain flare-ups, or training adjustments anytime. Your coach updates your plan, explains pain science, and helps you stay motivated—even when life or symptoms get in the way.

24/7 coaching for everything you need

Build consistency with smart reminders and progress tracking. Celebrate pain-free milestones, strength gains, and streaks—see how your pain and performance improve over time with expert guidance every step of the way.

An AI coach who keeps you on track

Every single day in the app is 100% personalized to you.

Quick Activity Update

**Movement Quality**
- Your knee alignment is excellent, tracking over your toes without excessive inward collapse
- Hip depth is appropriate, and your torso remains upright, reducing lumbar strain

**Pain Management**
- You paused and adjusted load when discomfort increased, which is exactly the right approach
- Range of motion was modified on the left side, showing good self-awareness

**Progression Suggestions**
- Next session, try a slightly slower tempo for more control
- Consider adding a light dumbbell if pain remains below 3/10

Supported Split Squats (Pain-Adjusted)

Dynamic Warm-Up for Joint Mobility

Hip Hinge Progression

Step-Ups with Load Modulation

Active Recovery & Mobility Cool Down

Build lower body strength safely, even with knee or hip pain. This session adapts to your pain levels and movement history, progressing you beyond rehab with gym-based exercises tailored to your needs and goals.

Personalized Workout • 22 min

Pain-Smart Lower Body Strength Session

How it works

It only takes a few minutes to get started

Get stronger despite pain in 4 simple steps

Share your pain history, movement goals, and current abilities so the app can personalize your experience from the start.

Complete the onboarding quiz

Receive a custom exercise program designed to address your pain and help you build real strength in the gym.

Get your personalized plan

Each day, complete targeted exercises and routines that support your progress and adapt to how you’re feeling.

Follow daily tasks to stay on track

Monitor your strength gains, pain levels, and milestones—celebrating every step forward on your journey to resilience.

Track progress & see real results

Your questions, answered

Today's the day

You’re only minutes away from getting your personalized exercise programming plan. Start achieving your strength and pain-free movement goals today alongside Justin Farnsworth.

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