Home › Movement & health › Adaptive training: upper-limb difference or amputation
Adaptive training: upper-limb difference or amputation
Training with one arm is entirely possible and very beneficial. Many people notice their body compensates: one shoulder higher, the back rotated or more load on one side. Training helps balance it out.
This routine trains your legs, core and your present arm while looking after your posture. If you use a prosthesis, ask your prosthetist which exercises you can do while wearing it.
Sample plan
Day 1
- Squat · 3 sets × 12 reps
- Glute bridge · 3 sets × 15 reps
- Dumbbell row · 3 sets × 10 reps
- Side plank · 2 sets × 25 s
Day 2
- Alternating lunges · 3 sets × 10 reps
- Dumbbell overhead press · 3 sets × 10 reps
- Standing shoulder blade squeeze · 3 sets × 12 reps
- Single-leg balance with support nearby · 2 sets × 30 s
Key tips
- In front of a mirror, check that your shoulders stay level.
- Train your core: it helps offset the weight difference between sides.
- For gripping exercises, adaptive accessories exist; ask a professional.
Best option: a plan made for you
A physiotherapist can assess you and tailor the exercises to your diagnosis and stage. On Elegí Entrenar you can find licensed professionals.
Find a professionalThis guide is general information and doesn't replace assessment or treatment by a doctor or physiotherapist. If you have a diagnosis, recent surgery or pain that's getting worse, always follow your healthcare team's advice.
Frequently asked questions
Can I train at a regular gym?
Yes: many exercises adapt with dumbbells, cables and machines. A coach experienced in adaptive training can help you build the routine.
Is it worth training the amputated side?
Yes: keeping the shoulder and back muscles on that side active helps posture and prevents pain.
Create my free personalized plan
Answer 11 questions and get your weekly routine, your calories and demos of every exercise.
Create my free planGeneral information: not a substitute for advice from a health professional.