Strong Through Every Stage: Lindsey’s Story of Smart Training and Recovery

At CORE57, great training isn’t just about the workout you do today. It’s about designing a program that supports your body through every season - progress, setbacks, and everything in between.

For member Lindsey Nieves, that philosophy made all the difference as she prepared for and recovered from knee surgery.

Rather than stepping away from training entirely, Lindsey worked closely with the CORE57 coaching team to adapt her program so she could stay strong, protect her knee, and set herself up for a successful recovery.

“What really sets this gym apart is the intentional program design and coaching.” 

Preparing the Body Before Surgery

In the months leading up to surgery, Lindsey’s training didn’t stop, it evolved.

Her workouts were thoughtfully modified within regular classes to support her knee while still allowing her to build strength and maintain consistency. She also incorporated recovery-focused T1 classes to improve mobility and strengthen the muscles supporting the joint.

The goal wasn’t just to stay active, it was to go into surgery as strong and prepared as possible. That preparation paid off.

“My physical therapist specifically noted that I recovered so quickly because I went into surgery strong and well-prepared.”

Strength training before surgery can play a critical role in recovery outcomes. By maintaining muscle strength and mobility leading up to the procedure, Lindsey gave her body a head start on the healing process.

Staying Strong During Recovery

After surgery, Lindsey wasn’t immediately cleared to return to group classes, but she didn’t want to lose the momentum she had built. Instead, she made a strategic decision to invest in personal training while she continued her lower-body rehabilitation through physical therapy.

The CORE57 coaching team designed workouts that allowed Lindsey to maintain progress while respecting her recovery timeline.

“The team tailored workouts that allowed me to focus on upper-body strength while I worked on my lower body in physical therapy.”

This approach kept Lindsey engaged, motivated, and moving forward, even while her knee was healing. Today, her training continues to evolve, helping her rebuild strength safely and regain confidence in her knee as she prepares to return to running and group classes.

“Heather and Sarah have designed a plan that’s helping me return to my normal workouts safely and confidently. I should be back on the road running and back in classes in a couple of weeks! New year, new knee, same me!”

Why Program Design Matters

Lindsey’s story is a perfect example of why intentional program design is a cornerstone of the CORE57 approach.

Bodies change. Injuries happen. Surgeries and setbacks are part of life. That’s why individualized workout plans and thoughtful modifications are so important.

At CORE57, your fitness journey doesn’t have to stop when circumstances change - it adapts to meet you where you are.