Knee pain is a programming problem, not a stop sign
The worst advice a sore knee ever gets is 'just rest it'. Rest calms it down; it doesn't build the strength that stops it coming back. Rippd Fit's programs are written by an Exercise Physiologist: train everything that's safe, load the knee at the level it can handle today, and progress it until stairs, squats and sport stop being a negotiation.
Where knee-safe programming earns its keep
Discharged from physio, not actually strong yet. This is where most people re-injure — we bridge rehab to real training with progressive load.
Front-of-knee pain that flares with stairs and sitting. Usually a capacity problem — quads and hips loaded properly, not avoided.
Osteoarthritis responds to strength training better than to rest — that's mainstream clinical guidance. We dose it carefully and track what the knee tolerates.
Years of skipping leg day because of one movement that hurts. There's almost always a pain-free variation — we find it and progress it.
Screen. Prescribe. Re-test.
No template programs. Every client starts with a full movement and health screen, gets a program prescribed to their body and history, and re-tests every 12 weeks so progress is measured — not guessed.
Movement assessment, training history, injuries, and — where useful — bloods. We find out what your body actually needs before writing a single set.
A program built for you: exact exercises, loads, and progressions, adjusted week to week in the Rippd Fit app whether you train with us or remotely.
Every 12 weeks we re-measure — strength, composition, and the numbers you came in to change. The results tell us what the next block looks like.
What it costs — no surprises
Month-to-month coaching. No joining fee, no lock-in contract — and every new client starts with a free 4-week trial before paying anything.
Your full program in the Rippd Fit app, adjusted weekly by your coach — anywhere in Australia.
Train with us inside ClubLime, Westfield Parramatta. Screening, coaching, and re-testing face to face.
In-person sessions plus the full app program for every other training day. Most popular.
Honest answers first
Should I train through knee pain?
Not through sharp pain — around it. The clinical rule of thumb: mild discomfort that settles within a day is usually acceptable; pain that escalates or lingers means the load was wrong. We program to that line, movement by movement.
I've finished physio. Why do I need this?
Physio's job is getting you out of pain; it usually ends well before full strength returns. The gap between 'discharged' and 'strong' is where re-injury lives — structured progressive training is what closes it.
Can I still lose weight while my knee is sore?
Yes — and you should, since every kilo off is roughly four kilos less force per step on the knee. Upper body and knee-tolerant lower-body work burn plenty, and the food side doesn't care about your knee at all.
Do I need a referral?
No. We're a private service — no referral, no waiting list, though we don't process Medicare, health-fund or NDIS claims. If something needs medical eyes first, the screen catches it and we'll say so.
What does it cost?
$199/month online, $320/month in person at Parramatta, $480/month hybrid — no lock-in, and the first four weeks are a free trial including the full movement screen.
Shop M9/15-19 Aird St
Inside ClubLime Gym
Westfield Parramatta NSW 2150
Mon–Fri: 5:00 am – 8:00 pm
Sat, Sun & public holidays: Closed
Online coaching runs Australia-wide — your program, checked and adjusted weekly, wherever you train.
Our studio at Westfield Parramatta is minutes from Westmead, Harris Park, North Parramatta, Granville, Merrylands, Wentworthville, Toongabbie, Pendle Hill, Seven Hills, Rydalmere and Northmead — and easy by train from Blacktown, Epping and Strathfield. Everywhere else in Australia, we coach online.
Four free weeks. Bring the knee.
Start with the movement screen, get a program the knee can actually do, and rebuild from there. No card, no referral.
Start free 4-week trial →No card. No contract. If it's not for you, walk away after four weeks.