--- title: "Returning to the Gym After an Injury: How I Coach Denver Clients Back to Strength" description: "A Denver personal trainer explains how to return to the gym after an injury: the handoff from physical therapy, a four-phase comeback plan, and altitude considerations at Green Door Fitness." lang: en json-ld: | [ { "@context": "https://schema.org", "@type": "LocalBusiness", "additionalType": "https://schema.org/HealthClub", "@id": "https://greendoorfitness.com/#localbusiness", "name": "Green Door Fitness", "description": "Denver's only boutique gym with a certified personal trainer on the floor every visit. 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Injury: How I Coach Denver Clients Back to Strength" } ] } ] --- 2404 E Colfax Ave, Denver, CO 80206 [(720) 541-7163](tel:+1-720-541-7163) [(720) 541-7163](tel:+1-720-541-7163) Denver's Best Boutique Gym [Member Log-In](https://greendoorfitness.sites.zenplanner.com/login.cfm) [![Green Door Fitness - Denver Boutique Gym and Personal Training 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[Home](/) - [Blog](/blog) - Returning to the Gym After an Injury: How I Coach Denver Clients Back to Strength [Personal Training](/blog?category=Personal%20Training) # Returning to the Gym After an Injury: How I Coach Denver Clients Back to Strength M Matthew Hammel, NASM-CPT August 1, 2026 9 min read ![Matthew Hammel](data:image/jpeg;base64,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) Matthew Hammel, NASM-CPT Owner of Green Door Fitness, serving Denver's Congress Park, Cherry Creek, and Park Hill neighborhoods. NASM-certified personal trainer helping locals build strength, lose weight, and stay consistent — no appointments required. ## The Question I Get After Every Sprained Ankle and Tweaked Back "I hurt myself six weeks ago. Am I going to lose everything I built?" I hear a version of this almost every month at Green Door Fitness. Someone rolls an ankle on a Green Mountain trail, strains a low back moving apartments in Uptown, or comes out of shoulder surgery with a stack of physical therapy printouts and no idea what to do next. The honest answer: you lose less than you fear, and you get it back faster than you think, as long as you come back with a plan instead of ego. Here is how I coach Denver clients through the return, and what I want you to know before your first session back. ## First: Physical Therapy and Personal Training Are Not the Same Job I am a NASM certified trainer, not a physical therapist. That distinction matters. If you have pain at rest, numbness, loss of range of motion, or an injury you have never had looked at, your first stop is a medical provider. Denver has strong PT clinics, and a good physical therapist will get you through the acute phase and restore basic function. My job starts where theirs winds down. Once you are cleared and pain-free through normal daily movement, you need someone to rebuild load tolerance, strength, and confidence. That handoff is the part most people skip. They finish PT, feel fine walking around, then jump straight back to the weights they were lifting before the injury. Two weeks later they are hurt again. Bring me your discharge notes. I will read them. Any coach who waves off your PT restrictions is not a coach you should hand your body to. ## What Actually Happens During Time Off Some facts worth having: - **Strength drops slower than you expect.** Research on training cessation shows measurable strength loss starting around two to three weeks off, and it happens more slowly than cardiovascular fitness declines. - **Muscle memory is real.** Previously trained muscle regains size faster on the second pass. Your nervous system remembers the movement patterns. - **Cardio fades fast.** VO2 max declines noticeably within two to four weeks. At 5,280 feet, that hits harder. Denver clients often notice breathlessness before they notice weakness. - **Connective tissue lags behind muscle.** Tendons and ligaments adapt more slowly than muscle does. This is the single biggest reason people re-injure themselves. Your quads recover the ability to squat heavy before your knee joint recovers the tolerance for it. That last point drives everything about how I program a comeback. ## The Four-Phase Return I Use ### Phase 1: Reestablish the Pattern (Weeks 1 to 2) We drop the load to something that feels almost insultingly light and rebuild clean movement. If you were squatting 225, we might start with a goblet squat holding a 25-pound kettlebell. Full range, controlled tempo, zero pain. I am watching for compensation. After a right ankle injury, most people quietly shift weight to the left. That asymmetry becomes a habit if nobody catches it, and it turns into a hip or back problem down the line. Having a coach on the floor watching every rep is the whole point of this phase. ### Phase 2: Rebuild Load Tolerance (Weeks 3 to 6) Now we add weight, deliberately. My rule of thumb is no more than 10 percent load increase per week on the affected pattern, and we track how you feel 24 and 48 hours after each session, not just during it. Pain during a set means stop. Mild stiffness the next morning that clears with movement is acceptable. Sharp or swelling pain the next day means we went too far and back off. ### Phase 3: Restore Full Range and Speed (Weeks 6 to 12) This is where most self-directed comebacks fall short. People rebuild strength in slow controlled reps, then get hurt the first time they need to move fast. Catching a curb on Colfax, chasing a kid across City Park, hopping down a rock on a trail. We add movement-based work here: step-downs, controlled hops, med ball throws, single-leg landings. Low volume, high quality. ### Phase 4: Return to What You Love (Week 12 and Beyond) For a lot of our clients, this means hiking season, ski season, or a return to their run routine. We reverse-engineer the demands. Ski prep looks different from marathon prep, and neither one looks like general strength training. ## The Denver-Specific Part Two things I see repeatedly with injured clients in this city. **People rush back for the season.** Denver runs on a calendar. Hiking peaks in July, ski passes hit in November. Clients with a spring injury try to compress a 12-week return into six weeks so they do not miss opening day at Loveland. That math does not work, and it costs them the whole season instead of half of it. **Altitude changes conditioning expectations.** Your lungs deconditioned faster than your muscles did. If you spent six weeks on the couch and your first session back at 5,280 feet leaves you gasping between sets of light dumbbell work, nothing is wrong with you. That is the aerobic side catching up, and it usually comes back within three to four weeks of consistent training. ## What This Looks Like at Green Door Our setup fits comeback work well. We have a coach on the floor at all times, so nobody is left guessing at form with a healing shoulder. Sessions are one-on-one or small group, never a class of 30 people doing the same thing regardless of what their body needs. We start with an [InBody scan](/blog/inbody-scan-denver-body-composition-guide) so we can see whether you lost lean mass during your time off, and we retest to confirm you are regaining muscle rather than just adding weight back. Our [one-on-one personal training](/personal-training) is where most post-injury clients start, then many move into [small group sessions](/group-fitness) once they trust their body again. If back pain is what sidelined you, we wrote a separate guide on [training with back pain](/blog/exercise-with-back-pain-denver-gym) that goes deeper on that specific situation. ## Come Back Smarter Than You Left The clients who return best are the ones who treat the comeback as its own training block, not a nuisance standing between them and their old numbers. Give it 12 weeks of honest work and you will usually end up stronger than you were pre-injury, since we fix the movement issues that contributed to the injury in the first place. Ready to start? Grab a [28-day pass](/28-day-pass) and bring your PT notes with you. We are at 2404 E Colfax Ave in Capitol Hill, and the first thing we will do is watch you move. No heroics. Just a plan. ![Matthew Hammel](data:image/jpeg;base64,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) Matthew Hammel, NASM-CPT Green Door Fitness Trainer Helping Denver residents reach their fitness goals with personalized training and expert guidance at Green Door Fitness, serving Congress Park, Cherry Creek, and Park Hill. ### Make this summer count A trainer is on the floor every visit, and the 28-Day Pass comes with a money-back guarantee. [Summer 10-Pack: $599](/summer-training)[28-Day Pass: $97](/28-day-pass) [All Articles](/blog)[(720) 541-7163](tel:720-541-7163) ### More to Read [ Ski Season Training: How Denver Skiers Should Prep Denver Fitness · 6 min read · Aug 15 ](/blog/ski-season-training-denver)[ How to Rebuild Your Workout Routine in Denver When Summer Winds Down Getting Started · 8 min read · Aug 1 ](/blog/fall-workout-routine-denver-after-summer)[ Couples Personal Training in Denver: Why Training Together Actually Works Personal Training · 8 min read · Jul 15 ](/blog/couples-personal-training-denver-gym)[ Why Your Denver Workouts Aren't Working: A Trainer's Guide to Recovery at Altitude Fitness Science · 9 min read · Jul 15 ](/blog/sleep-recovery-fitness-denver-altitude) ## Related Articles Continue reading about personal training [ GDF Personal Training· 8 min read ### How to Find the Best Personal Trainer in Denver: A Complete Guide ](/blog/how-to-find-best-personal-trainer-denver)[ GDF Personal Training· 7 min read ### Personal Trainer Cost Denver: 2026 Price Guide ](/blog/personal-training-cost-denver-guide)[ GDF Personal Training· 7 min read ### Is a Personal Trainer Worth It? Here's What I Tell People Who Ask ](/blog/is-personal-trainer-worth-it) ## Put This Into Practice Our trainers are here to help you see real results. [Start Your 28-Day Pass](/28-day-pass)[Contact Us](/contact) [![Green Door Fitness](data:image/png;base64,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)](/) Denver's premier personal training studio focused on coach-on-floor support. Serving Denver since 2014. 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