Six exercises and this wrist-friendly circuit to improve overall body strength

Don’t let wrist pain stop your progress, try these alternative exercises instead

Woman doing bicep curls with a pair of light dumbbells
(Image credit: Getty)

Keen to keep exercising, but are unable to because of your achy wrists? As long as your GP hasn’t advised against it, then there’s no reason why you shouldn’t continue to workout. You simply need some alternative exercises that don’t put as much pressure on them, like this workout. It will continue to build up your overall strength, so you don’t need to worry about losing all your progress, and all you’ll need is a pair of light dumbbells

As well as adapting your exercises for your weak wrists, it’s also important that you include a couple of exercises that strengthen them too (such as this speedy 10 minute forearm workout). As, according to fitness brand DMoose, wrist strength is important for good grip, stability and it will reduce the likelihood of pain and carpal tunnel. There's also gym accessories you can buy to help support your wrists, like wrist wraps, but, again, you don't want to become too reliant on these as it's important you naturally build that strength back up.

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This workout is a circuit, so you’ll do each exercise for 40 seconds with a 20 seconds rest. There’s six exercises altogether and you're aiming to complete four rounds in total. The great thing about this session is that it targets your entire body – so there’s moves for your core, upper and lower body. Just make sure you've got an exercise mat, as some moves are floor-based. Complete three to four times a week and you’ll feel stronger and fitter in no time. Here’s your workout:

  • Bicycle crunches
  • Dumbbell chest Press
  • Skullcrushers (lying on the floor)
  • Standing donkey kick (use a chair for balance)
  • Forearm plank with a reach
  • Split squat wood chop

Hopefully that felt a lot easier on your wrists than your usual workout. At T3 we have lots of low-impact workouts to accommodate aches and pains so you don't have to stop moving. If you also suffer from knee-pain, give this 15 minute knee-friendly circuit a go, or if you get niggles with your lower back there's this 10-minute stretch routine for back pain.

Bryony Firth-Bernard
Staff Writer, Active

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.