Strength Training in Cromwell: The Recovery Project

Build strength. Reduce pain. Get back to living.

At The Recovery Project, we blend osteopathy, exercise rehabilitation, and structured strength training to help you move from short‑term relief to long‑term resilience. Whether you are recovering from injury, managing persistent back or hip pain, or levelling up your performance, strength is the engine that keeps you progressing.

And the key difference? It’s all osteo‑led. Every program is guided by a registered osteopath who understands how the body heals and adapts, so you’re not just exercising you’re training with purpose, in a safe and clinical framework.

Why Strength Training?

Most injuries and recurring niggles come back to one thing: tissues aren’t robust enough for the load of your life. Strength training improves the capacity of muscles, tendons, bones, and your nervous system, so you can handle more at work, on the trail, and at home.

Benefits you can expect:

  • Better movement control and confidence

  • Reduced pain flare‑ups and fewer setbacks

  • Stronger bones and tendons

  • Improved balance, endurance, and power

  • Clear progress markers that actually matter to your goals

How We Use Strength Training in Rehab & Osteopathy

We don’t separate hands‑on care from exercise; we integrate them.

  1. Calm & Control
    Osteopathic treatment to settle sensitivity and restore movement. We pair this with simple strength foundations: breathing, bracing, and positioning so your body feels safe again.

  2. Build & Strengthen
    Progressive loading to target weak links. Expect tailored sets, reps, and tempos. We use VALD dynamometer testing for objective strength numbers and movement coaching to refine technique.

  3. Resilience & Return to Life
    We bridge the gap from clinic to gym to real life. Your plan scales to your job, sport, and weekly routine so you keep improving long after the pain settles.

Not your average osteo: You won’t be told to just rest. We coach you through the right amount of challenge, with clear cues and weekly progressions.

Conditions We Support with Strength Training

Because our programs are osteo‑led, we can safely guide you through strength training even if you’ve been told to “be careful” in the past. We commonly help with:

  • Disc herniations & back pain: building core, hip, and spinal capacity without aggravating symptoms

  • SIJ pain: targeting stability, glute strength, and pelvic control

  • Pre‑ and post‑pregnancy: tailored pelvic floor, hip, and core loading for safe, strong transitions

  • Chronic pain: using graded exposure and nervous system retraining to build confidence and resilience

  • General back, hip & pelvic pain: from acute flare‑ups to long‑term management

Who It’s For

  • Back pain (disc irritation, recurring tightness, nociplastic/learned pain)

  • Hip & pelvic pain (labral irritation, gluteal tendinopathy, pelvic control, SIJ pain)

  • Knee & lower‑limb pain (OA, tendon pain, runners & cyclists)

  • Pregnancy & post‑partum (pelvic girdle pain, core/hip strength)

  • Stiff but hypermobile (feel tight but actually move too much)

  • Busy tradies & office workers who need simple, effective programming

What Working With Us Looks Like

Initial Session (45–60 mins)
Assessment, movement screen, and strength baselines (VALD where useful). We agree on a focus area and first‑week plan.

Your Personal Strength Plan
Individually written program (home or gym) inside our app. Includes video demos, weekly check‑ins, and on‑demand messaging.

Ongoing Osteo + Coaching
Hands‑on where it helps, but always with strength‑based progressions to keep improving capacity. You’ll know exactly what to do on good days and during flare‑ups.

Why Cromwell Chooses The Recovery Project

  • Integrated care: Osteopathy + strength & conditioning in one place

  • Osteo‑led: Clinical expertise guiding every program

  • Coaching mindset: We don’t chase pain; we build capacities

  • Objective measures: VALD numbers and movement benchmarks, not guesses

  • Long‑term pathway: From acute rehab to ongoing strength training

  • Local & personal: Central Otago owned, community‑driven care

Packages (Weekly Subscriptions)

ACC and private options available. Minimum 16‑week commitment recommended for meaningful change. Ask about our refer‑a‑friend savings.

👉 Apply Now for our Hybrid Options — combine in‑person osteo + coaching sessions with app‑based training for the best of both worlds. Apply Now

What to Expect in Sessions

  • Technique coaching that respects your injury history

  • Clear cues you can actually remember (brace, breathe, stack, control speed)

  • Progressions you’ll feel: more reps, more load, better tempo, smart variations

  • A flare‑up plan: modify range, load, volume, or speed — never stuck, always options

Frequently Asked Questions

Do I have to lift heavy weights?
Not at the start. We build capacity gradually. “Heavy” is relative to you and your goals.

What if pain flares up?
We adjust range, speed, and load to calm sensitivity while keeping you moving. You’ll have a written flare‑up plan in the app.

I don’t have a gym membership — can I still do this?
Yes. We design effective home programs with dumbbells, bands, and bodyweight. We can also transition you into the gym when you’re ready.

Is this suitable during pregnancy?
Absolutely. We tailor training to each trimester and pelvic health needs, focusing on safe, sustainable strength.

How is this different from standard physio/osteo?
We don’t rely on short‑term fixes. Hands‑on work supports a coached strength process so results stick.

Ready to Get Strong Again? Book your initial assessment in Cromwell and let’s map your next 16 weeks.

Call: 021 198 8983
Location: The Recovery Project, Cromwell (serving Queenstown Lakes & Central Otago)