Home & Gym-Based Exercise Programs

Home / Gym-Based Exercise Programs

At PACT Physio & Rehab we’re experts in designing progressive, evidence-based exercise programs that empower you to take control of your recovery—whether at home or in the gym. Our founder, Andrew Ellis, brings over 15 years of experience in occupational rehabilitation and physiotherapy, blending clinical insight with practical programming that delivers real-world results.

We support patients overcome:

Ongoing pain and stiffness limiting daily function
Muscle weakness or imbalances contributing to re-injury
Reduced physical capacity after time off work or injury
Poor movement patterns or deconditioning
Barriers to returning to sport, work, or regular activity

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Who Can Benefit from Home & Gym-Based Exercise Programs?

If you're recovering from injury, experiencing chronic pain, or trying to improve your physical capacity, a structured exercise program—whether at home or in the gym, whether in-person or via telehealth—can make a lasting difference. You may benefit if you're:

An office worker with poor posture and deconditioning from prolonged sitting
A tradie recovering from a work injury needing safe strength rebuilding
A delivery driver or rideshare operator managing lower back pain
A new mum returning to exercise post-birth with core or pelvic floor concerns
A nurse, carer or retail worker needing better endurance and load tolerance
Someone recovering from a CTP motor vehicle injury needing gradual reactivation
A weekend warrior with sports injuries requiring structured rehab progression
Experiencing recurrent shoulder or knee injuries from gym training without a plan
A patient post-surgery needing staged return-to-function guidance
Dealing with chronic conditions like osteoarthritis, needing movement-based care
Someone with persistent low back pain benefitting from core and mobility work
A mature adult aiming to build strength, balance, and prevent future falls
Experiencing fatigue or weakness after illness or time off work
Needing return-to-work capacity building after extended time away
Wanting to transition from pain relief to long-term injury prevention

Our in-person or video-based programs are designed to be accessible, progressive, and tailored to your equipment, lifestyle, and goals. Whether you're under Workers Compensation, CTP, Medicare, Comcare, or attending privately—PACT Physio & Rehab delivers professional guidance to get you moving again, safely and confidently.

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Home / Gym-Based Exercise Programs or Virtual Care

While general exercise routines can support basic fitness, physiotherapy-led home and gym-based exercise programs are tailored, targeted, and goal-specific—designed to support recovery, reduce pain, and restore optimal function.

At PACT Physio & Rehab, we create structured exercise programs based on your unique condition, injury history, and functional goals. These aren’t one-size-fits-all “rehab sheets”—they’re clinically guided programs grounded in the latest evidence in injury management and movement science.

Our home and gym-based programs focus on:

Restoring strength, mobility, and control
Reducing re-injury risk
Improving physical capacity for daily life, sport, or work
Promoting independence and long-term self-management

Programs are delivered in a way that works best for you:

In-person at our boutique Miranda, NSW clinic
On-site at your local gym (with or without your trainer)
Via telehealth, accessible anywhere across Australia

Each plan includes video demonstrations, step-by-step progression, and regular review with your treating physiotherapist. We ensure your exercises stay relevant and challenging—whether you’re recovering from a workplace injury, preparing for surgery, or trying to stay strong and mobile as you age.

At PACT, our exercise programs are outcomes-driven—they’re not just about movement, they’re about meaningful change in your health, function, and quality of life.

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