Flywheel Training for Joint Health: A Low-Impact Alternative to Strength Training
Disclaimer: This article is for informational and entertainment purposes only and is not intended to provide medical advice. We are not medical professionals, and you should consult with a qualified healthcare provider before engaging in any exercise, especially if you have a pre-existing condition.
Joint pain and injury are common complaints among gym goers and general fitness enthusiasts, from tennis elbow for racket sports or knee pain for runners and everything in between.
Speaking from personal experience, since incorporating regular flywheel strength training I have noticed improvements to my never ending battle with tennis elbow, particularly in my backhand squash strokes. I’ve also noticed improvements to my rotator cuff tendinitis, a recurring issue caused by excessive paddling while surfing.
Why Protecting Your Joints Matters
Maintaining joint health becomes increasingly important as we age to ensure we can remain active and pain-free for as long as possible. Traditional strength training, particularly with free weights, can sometimes place excessive stress on the joints, leading to discomfort or even injury. If you suffer from arthritis, previous injuries, or simply seek a safer alternative to high-impact workouts, flywheel training might be the perfect solution.
What Makes Flywheel Training Joint-Friendly?
Unlike traditional weightlifting, which relies on static weights, flywheel training uses rotational inertia to create adaptive resistance. This means:
Reduced joint impact- Weight training can often cause a jarring effect on the joints whereas a flywheel is designed to provide a smooth, controlled resistance.
Personalised Resistance– The flywheel automatically adjusts to your effort, ensuring you’re never lifting more than your body is ready for.
Eccentric overload benefits- Flywheel training engages muscles throughout both the lifting and lowering phases, helping to strengthen tendons and ligaments while reducing joint stress.
“the induced muscular adaptations also suggest mechanical tendon properties, collagen metabolism and tendon remodelling may be enhanced due to the eccentric overload effect.”
Key Benefits of Flywheel Training for Joint Health
1. Improves Mobility Without Overloading Joints
Stiff joints can make movement feel restrictive and uncomfortable. Flywheel training promotes mobility by encouraging full-range movements with fluid resistance. This can be particularly beneficial for those suffering knee or hip issues.
2. Strengthens Supporting Muscles & Ligaments
Weak stabiliser muscles are one of the leading cause of joint issues. Flywheel training forces your body to engage deep stabilising muscles that protect the joints from unnecessary strain.
Research found that "after 6 weeks of flywheel training… the authors detected an enhancement in particular improvement in the neuromuscular control, which led to reduced anterior cruciate ligament injuries and lessened risk of injuries in general.” (PMC).
3. Reduces Risk of Injury
High-impact workouts can be risky, especially if you have existing joint concerns. Flywheel exercises reduce abrupt force loads, making them a safer alternative for long-term strength building.
4. Great for Rehabilitation & Recovery
If you’re recovering from an injury, flywheel training offers a controlled way to rebuild strength without risking re-injury. Many physiotherapists recommend eccentric training (a key feature of flywheel workouts) to aid in rehab and prevent future injuries.
A clinical study highlighted that "sport scientists and practitioners… started to use flywheel resistance training for several purposes, such as performance development of athletes, injury prevention and clinical rehabilitation" (Frontiers)
Best Flywheel Exercises for Joint Health
To get the most joint-friendly benefits from flywheel training, try incorporating these exercises:
Squats with Flywheel Resistance – Builds lower-body strength with minimal knee strain.
Military Press with Flywheel Trainer – Strengthens the shoulders and upper body while improving joint stability and posture.
Triceps Extension with Flywheel Trainer – Targets the triceps while reducing strain on the elbows and shoulders, supporting joint health.
Controlled Deadlifts – Engages the core and lower body without excess stress on the spine.
Click here for demonstrations of all the flywheel exercises you can do with SpaceGym.
Why More People Are Choosing Flywheel Training
Whether you’re an athlete, recovering from an injury, or simply looking for a safer way to train, flywheel workouts offer a gentler but effective alternative. With innovations like SpaceGym, flywheel training has become more accessible for home users, allowing them to experience safer resistance training without heavy gym equipment.
Final Thoughts
Your joints shouldn’t be a barrier to staying fit. By incorporating flywheel training into your routine, you can build strength, improve mobility, and reduce joint strain, all while lowering the risk of injury. If you’re looking for a low-impact yet powerful way to stay in shape, flywheel training is well worth considering.
Read more about flywheel training and SpaceGym:
Eccentric Training for Injury Prevention
Why Flywheel Training Makes You Feel Amazing
Stay Fit on the Go with SpaceGym
References
Burton, Ian, McCormack, A. (2022). Inertial Flywheel Resistance Training in Tendinopathy Rehabilitation: A Scoping Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC9340832/
Petre, H. Wernstal, F. M Mattsson, C. (2018). Effects of Flywheel Training on Strength-Related Variables: a Meta-analysis. sportsmedicine-open.springeropen.com
Andrea Buonsenso, S., Marco C. Enzo I. Giulia, M., & De Paz, J. A. (2017). A Systematic Review of Flywheel Training Effectiveness and Application on Sport Specific Performances, 60, 133–143. pmc.ncbi.nlm.nih.gov
Beato, M. Javier, R.G Jose, D, A. E. J., De Keijzer, K. L., Nakamura, F. Y., & Coratella, G. (2019). The science of flywheel training: exercise physiology and practical applications (2023). frontiersin.org