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Online Personal Training for Injury Recovery

MobilityStrengthStabilityConfidence

Get Back to Doing What You Love.

Suffering from an injury, or from chronic pain?

Get your customized plan now, so you can get strong for the life you love.

Book your free consultation

Your first session is free.

25+
years coaching people through movement and strength
18+
years running my own practice
BKin (Hons)
Kinesiology Degree, McMaster University
5.0★
Google rating

Testimonials

Sarah M.
I was honestly expecting to struggle with consistency because my schedule is all over the place. Instead, we found a way to make the training fit into my actual week. I’ve gotten stronger, I feel better day to day, and it finally feels like something I can keep doing.

Mike R.
I’ve tried a few different programs over the years and usually lost interest after a couple of months. This was different because it didn’t feel like I was just following a generic plan. Things were adjusted when they needed to be, and I never felt like I had to push through something that wasn’t working for me.

Laura T.
I was nervous going into it because I hadn’t exercised consistently in a long time. The first few weeks were definitely an adjustment, but I started noticing small changes pretty quickly. I’m moving more confidently now and, probably most importantly, exercise has actually become part of my routine.
Katie Hamilton, online personal trainer for adults 50+, beside a creek in autumn daylight

Hi, I'm Katie

I’ve been helping people feel stronger, healthier and better in their bodies for more than 25 years.

I’m a personal trainer and Certified Holistic Nutritionist, with a degree in kinesiology and more than 25 years of experience coaching movement and strength.

Over the years, I’ve worked with people at all different stages of life and fitness, including clients managing injuries, pain and physical limitations.

I’ve learned that good personal training isn’t about forcing your body to do something it isn’t ready for.

It’s about understanding where you are, knowing what you need and helping you progress from there.

And because we work one-to-one, your training changes as you do.

I want you to leave each session feeling like your body can do more than you thought it could.

Book your free consultation
A man in his seventies sitting on a mat at home, hugging one knee and laughing, light dumbbells beside him

Why Injuries Can Be Different After 50

Maybe you’ve noticed that your body just doesn’t bounce back like it used to.

A sore back can linger for weeks. Your knee that was fine for years suddenly starts bothering you again. You try a workout you used to do without thinking twice, and now you’re sore for days.

And sometimes one problem can change how you move and affect other parts of your body.

You start protecting one area, which changes how you move. You get out of the habit of exercising. You lose some strength. Then everyday things start feeling harder than they should.

This is one of the biggest reasons I believe who you choose to train with matters so much after 50.

You don’t need someone telling you to push through it.

You need someone who understands your body, knows how to modify and progress your training, and can help you get stronger while respecting your current abilities and limitations.

Training Safely With Injury

Why my approach helps you keep moving while respecting your injury

Work around the injury

You don’t have to stop training.

We can modify exercises, change your range of motion or find another way to train while supporting the injured area.

Build your capacity

Getting stronger can be part of your recovery.

We’ll gradually build the strength, mobility and physical capacity your body needs without constantly aggravating the problem.

Adapt your training

Your body doesn’t respond the same way every day.

Sometimes we progress. Sometimes we modify. Sometimes we take a step back. Your training changes based on what your body is telling us.

Train with experience

Knowing how to modify exercise matters.

With a degree in kinesiology and more than 25 years of experience working with injuries, pain and physical limitations, I know there isn’t always a one-size-fits-all approach to exercise. My job is to help find an approach that fits you.

Getting you Back to What Matters

When someone comes to me with an injury, they usually don’t just want the injury to feel better.

They want to get back to their life.

They want to hike, play golf, travel, get back on the tennis court, play with their grandchildren or simply move through their day without thinking about what might hurt.

And as we work together, something bigger starts to happen.

They get stronger.

They become more confident in what their body can do. They start doing things they had stopped doing.

And that’s what I love about this work.

Helping people feel strong and capable in their bodies so they can keep doing the things they love.

What You Can Expect From Working With Me

  • PersonalizedYour program is built around you.Your injury, your body, your current abilities and what you want to get back to doing.
  • One-to-oneYou work directly with me.I get to know how you move and how your body responds so I can coach and adjust your training as we go.
  • AdaptableYour workout can change when your body needs it to.We can modify an exercise, change the load or find another way to train that works within your current abilities and limitations.
  • ProgressiveWe don’t stay at the same level forever.As your strength and capacity improve, your training progresses too.
  • KnowledgeableI understand that injury recovery isn’t about pushing through everything, or avoiding everything.It’s about knowing what to work on, what to modify and when to progress.
  • SupportiveYou don’t have to figure it out on your own.I’m there to help you understand what you’re doing, why you’re doing it and how to keep moving forward.

How to start working together

Four simple steps. We start with a conversation, you experience what one-to-one coaching is like, and then we build your personalized plan.

1

Book Your Complimentary Consultation

We talk about your injury, where you’re starting from and what you want to get back to doing.

It’s a chance to ask questions, talk through what you’re looking for and see if we’re a good fit.

There’s no pressure to commit.

2

Your First Session Is Free

If we’re a good fit, we’ll train together so you can experience what personalized online personal training is actually like.

You’ll see how I coach, how I adapt the workout to you and what working together one-to-one feels like.

3

Receive Your Personalized Plan

Once you decide you’d like to work together, I’ll create a personalized plan based on your body, your injury and your goals.

We’ll start where you are and build from there.

4

Begin Training

We’ll train together, build your strength and fitness, and adjust your program as your body gets stronger and your goals evolve.

You’ll have a plan, a coach and the accountability to keep moving forward.

Book your free consultation

Frequently Asked Questions

Injury Recovery Training, Frequently Asked Questions

Can I work with you if I have an injury?

Yes. This is something I work with regularly.

Your program will be built around your current abilities, what aggravates your symptoms and what you want to be able to do.

If something is outside my scope as a personal trainer, I’ll tell you and recommend that you speak with the appropriate healthcare professional.

What if I’m in pain?

We’ll pay attention to how your body responds to exercise and modify your training accordingly. We won’t simply push through pain.

If your pain is new, severe, worsening or hasn’t been assessed, you may need evaluation from an appropriate healthcare professional before continuing.

Do I need to see a healthcare professional first?

It depends on your situation.

If you’ve already been assessed or are working with your physiotherapist or another healthcare professional, I’m happy to work alongside their recommendations. If you have a new, significant or unexplained injury or pain, it’s important to seek appropriate healthcare assessment before beginning or changing your exercise program.

Can exercise actually help an old injury?

In many situations, appropriately designed exercise can help improve strength, physical function and your ability to perform everyday activities.

The right approach depends on the injury, your current abilities and whether you’ve been appropriately assessed.

What if I’m afraid of making my injury worse?

That’s completely understandable.

We’ll start at a level that feels appropriate and build from there. You’ll learn what your body can handle rather than constantly wondering if you’re doing too much.

Can I still get stronger while working around an injury?

In many cases, yes.

We don’t need to train the affected area aggressively to make progress. Depending on your situation, there may be ways to build strength while working within your current abilities and gradually increasing what your body can handle.

Katie Hamilton smiling outdoors in summer woodland

Ready to Get Back to Doing What You Love?

You don’t have to keep working around your injury on your own.

If you’re ready to get stronger, move with more confidence and get back to the things you’ve been missing, let’s talk.

I’d love to hear what you’re dealing with, what you’d like to get back to doing and see if I can help.

Book your free consultation

Consistency is the key to results.

Katie Hamilton

Explore more

The Evidence Behind Our Approach

Our approach is grounded in established exercise science and current research.

Strength & Physical Function
Research supports resistance training for improving strength, muscle function and physical capacity as we age.
Gradual Progression
Evidence-based guidance recommends starting at an appropriate level and gradually increasing activity, intensity and difficulty over time.
Staying Active With Limitations
Many people with health conditions or physical limitations can benefit from appropriately adapted physical activity, with guidance from healthcare and exercise professionals when needed.

Selected Sources