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A weekly fitness series for veterans restoring strength, stability, and confidence

Why Strength Training Matters for Veterans

Veterans often experience:

• Weak posterior chain from years of load-bearing
• Shoulder instability from gear and repetitive strain
• Knee pain from rucking and impact
• Lower‑back tightness from uneven terrain and heavy loads
• Reduced strength after long periods of inactivity

This workout uses controlled, functional strength movements that build real‑world capability.

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Warm-Up (5 Minutes)

• Arm Circles — 30 seconds each direction
• Hip Hinge Practice (hands on thighs) — 1 minute
• Glute Bridge Hold — 30 seconds
• March in Place — 1 minute
• Band Pull-Aparts — 1 minute

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Main Workout (25 Minutes)

A balanced strength session targeting legs, core, and upper body with veteran‑friendly modifications.

1. Goblet Squat (Dumbbell or Kettlebell)

Reps: 3 sets of 8–12 Why it helps: Builds leg strength while keeping torso upright to reduce back strain. Modification:

• Use a chair for box squats
• Reduce depth if knees are sensitive

2. Standing Row (Band or Cable)

Reps: 3 sets of 10–15 Why it helps: Strengthens upper back and improves posture — critical for shoulder health. Modification:

• Use lighter resistance
• Perform seated if balance is limited

3. Hip Hinge Deadlift (Light Dumbbells)

Reps: 3 sets of 8–10 Why it helps: Rebuilds posterior chain strength without heavy loading. Modification:

• Use a backpack instead of weights
• Reduce range of motion if back is tight

4. Push-Up Variation (Incline or Standard)

Reps: 3 sets of 6–12 Why it helps: Strengthens chest, shoulders, and triceps with scalable difficulty. Modification:

• Wall push-ups for shoulder pain
• Countertop push-ups for reduced load

5. Loaded Carry (Farmer or Suitcase Carry)

Time: 30–45 seconds × 3 rounds Why it helps: Builds grip, core stability, and real‑world strength. Modification:

• Use one weight for suitcase carry
• Use water jugs if dumbbells aren’t available

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Cool Down (5 Minutes)

• Hamstring Stretch — 30 seconds per side
• Chest Doorway Stretch — 30 seconds
• Child’s Pose — 1 minute
• Deep Breathing — 1 minute

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Progression Chart

Week	Squat Reps	Row Reps	Deadlift Load	Notes
1	8–12	10–15	Light	Focus on form
2	10–14	12–18	Light–Medium	Add tempo (3 sec down)
3	12–15	15–20	Medium	Add 1 extra set
4	15–20	18–22	Medium–Heavy	Increase carry time

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Adaptive Options for Common Veteran Injuries

Knee Pain

• Use box squats
• Reduce squat depth
• Replace deadlifts with glute bridges

Lower Back Pain

• Keep deadlifts light
• Prioritize hip hinge practice
• Add extra core stability work (dead bugs, bird dogs)

Shoulder Limitations

• Use wall push-ups
• Keep rows light and controlled
• Avoid overhead movements entirely

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Verified Resource Links

• VA Whole Health – Moving the Body Guidance on safe movement, strength training, and pain‑free exercise. https://www.va.gov/WHOLEHEALTH/circle-of-health/moving-body.asp
• VA Adaptive Sports & Events National programs supporting adaptive fitness and rehabilitation. https://department.va.gov/veteran-sports/
• Team Red, White & Blue (Team RWB) Veteran fitness community with local strength and conditioning events. https://www.teamrwb.org/
• Adaptive Training Academy (ATA) Veteran‑founded organization specializing in adaptive and inclusive strength training. https://www.ata.fit/

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