Mad Muscles review on inclusive workouts: Safe and effective exercises for every ability

Developed in partnership with Ihry Neskorenykh (the Invictus Games community in Ukraine)

Many traditional fitness programs are built with a one-size-fits-all approach, which can make them less accessible. Such workouts can be unsuitable or even dangerous for people with amputations, with reduced limb functions, or with spinal cord injuries. Therefore, it is important to promote inclusive training, which can be adapted to any level of physical functionality.

MadMuscles is setting a new standard in inclusive training by offering veterans and people with disabilities a program tailored to their real needs. It’s not about generic fitness; instead, it’s about making training available to everyone.

Mad Muscles review on inclusive workouts: Safe and effective exercises for every ability

When we talk about inclusiveness, it’s important to realize that it’s not just about technical modifications to exercises. It’s also about psychological support – reducing internal barriers, fear of not doing familiar things; it’s about making a person feel like their body is worthy of movement, that their limitations should not be an obstacle to a fulfilling life. MadMuscles inclusive workouts program are designed not only to keep your body strong and improve endurance, but also to help restore self-esteem, inner balance, and confidence. This detailed review highlights how it promotes changes in adaptive physical training.

Key Principles For Inclusive And Safe Fitness Sessions

An inclusive approach to training is not just a set of technical changes to exercises. This is a systematic work that takes into account the physical, psychological, and emotional characteristics of each person. This is especially important for those who have amputations, musculoskeletal disorders, or are recovering from injuries. The principles behind inclusive workouts used in MadMuscles are rooted in safety, adaptability, and progress. Let’s consider the key principles behind inclusive workouts.

Personalized Training Based On Individual Capabilities

From the outset, the MadMuscles team took into account the fact that each person has a unique set of abilities and limitations. Before developing an inclusive training program, trainers and physical therapists studied the needs of different groups: from people with limited mobility to those with balance problems and amputated arms or legs. Safe movements and exercises that develop the body without causing pain or discomfort were considered. Based on these findings, the team created training programs specific to each category. This ensures that every athlete can train safely, effectively, and with confidence.

Load Control And Safety Priority

Safety is a basic element. Inclusive workouts involve gradually increasing the load, carefully monitoring the condition after training – whether there is discomfort, pain, or the movement has caused a new injury. Moreover, the use of supports, like chairs and walls, can be useful to ensure proper form and safety.

Enhancing Physical Fitness According To Individual Ability

For someone, this may be a simple shoulder movement, bending and extending the knee, balancing on one leg, or on a prosthesis. MadMuscles’ comprehensive workouts include strength training exercises, such as those using water bottles for additional weight or your own body weight. It also focuses on endurance training through a series of repetitions or circuit training. There is also a series of exercises aimed at improving mobility: stretching, joint mobility, and small ranges of motion.

Psychological Support: Breaking Down Barriers To Fitness

People with limited mobility often face internal barriers: fear that something will go wrong or they will be judged by others. Inclusive training at MadMuscles aims to change this attitude. A supportive atmosphere is essential, whether through video stories or the opportunity to see real examples of people who have undergone amputation and continue to train. This motivates, reduces anxiety, and gives meaning and strength.

Adapted Exercises: Examples and Variations

The Mad Muscles adaptive workouts are thoughtfully structured to ensure safe execution for all ability levels. Each exercise is carefully selected by professional coaches to create an effective and balanced routine. Here are some examples of the exercises you can find in the MadMuscles adaptive program:

Exercises For People With Arm Amputation

Triceps Flexion & Extension – this exercise not only improves triceps definition, but also assists in maintaining balanced shoulder and upper-back alignment.

How to do it:

Stand with a straight spine and relaxed shoulders.
Hold a water bottle, and raise your arm straight overhead.
Slowly bend your elbow to lower the weight behind your head.
Pause briefly at the bottom, keeping control of the movement.
Extend your arm back up to the starting position and repeat.

Dynamic Locust Pose improves spinal flexibility and strengthens your back, while engaging your glutes.

How to do it:

Lie on your stomach with your arm alongside your body.
Engage your core, glutes, and back muscles.
Slowly lift your chest, arm, and legs slightly off the floor.
Hold this pose briefly. Keep your neck in line with your spine and your gaze directed down.
Slowly lower your body back to the floor and repeat.

Exercises For People With Leg Amputation

Leg Raises strengthen your core and leg muscles while also boosting balance and stability.

How to do it:

Lie on your back with your arms by your sides, elbows bent. Extend your leg forward.
Engage your core muscles to support your lower back.
Lift your leg slowly to about 20 to 30 degrees off the floor, hold briefly at the top, then lower it back down with control and repeat.

Seated Row Twist improves core stability and strengthens your back.

How to do it:

Sit comfortably on the floor with your leg extended in front of you.
Hold a small water bottle at chest level with both hands.
Lift your leg slightly off the ground. Keep it as straight as possible.
Rotate your torso to the right and touch the weight to the floor near your hip.
Return to the center. Rotate to the left and touch the floor.

These examples are only a small part of the wide range of exercises from the MadMuscles Adaptive Program. As you can see, inclusive workouts do not mean compromising on quality or variety, but adapting to the reality of the person.

Adaptive Fitness Made Real with MadMuscles

MadMuscles is launching a free adaptive training program that truly embodies the principles of inclusive fitness. These are not just words – this is a real opportunity for veterans, people after rehabilitation, and those living with limb loss to receive an individual training plan that takes into account their needs.

The program was created in close cooperation with the Invictus Games community in Ukraine. Thanks to this, those who know from their own experience what amputation or injury is, and how to properly adapt exercises to make them safe, participated in the development. This approach adds credibility and inspires trust in the program.

This initiative is made for veterans, people undergoing rehabilitation, those living with limb loss, spinal injuries, or other mobility challenges, as well as individuals who wish to maintain or restore their physical abilities. The program takes into account both physical limitations and fitness goals, like improving balance, strength, and mobility.

The workouts are divided into six categories that correspond to different types of limitations: amputation of one arm, both arms, one leg, both legs, combined upper and lower body impairments, and partial functional preservation. Each category offers a safe set of exercises and motivational video content that includes stories from veterans, members of the Invictus Games community in Ukraine, and people who have overcome similar challenges.

One of MadMuscles’ strengths is its accessibility: the exercises do not require special equipment. The workouts can be done at home or in any convenient place, using a chair, dumbbells, or even improvised objects. This makes inclusive fitness accessible to many, regardless of where they live or the availability of gyms.

The MadMuscles program stands out due to:

An individual approach that takes into account the physical capabilities of each participant.
No financial barriers – the program is free for veterans and people with disabilities.
The ability to exercise without special equipment anywhere and anytime.
Motivational video content with real stories and community support.
Professional development with the participation of specialists and veterans themselves, who understand the needs of the participants.

Motivation plays a key role because training for many is not just physical activity, but also a way to overcome fears and insecurities. Video stories of veterans and other program participants inspire and help make sports a part of everyday life. Another important factor is the easy start. The workouts are designed so that anyone can begin right at home, even using something as simple as a water bottle instead of gym equipment.

Step-by-Step Guide: How to Use the Program

Using the MadMuscles adaptive program is clear and accessible:

Install the MadMuscles app – available on Android and iOS.
Take the adaptive quiz – answer questions about your physical condition, type of impairment, amputation or other limitations.
Get an adaptive program – the MadMuscles system selects a category according to the entered data and provides a set of exercises specially adapted to the user’s physical capabilities.
Watch the introductory video and read the safety instructions – it is important to understand how to perform the exercises correctly to avoid injuries.
Start training and track your progress.
Get access to motivational videos from the community of Ihry Neskorenykh in Ukraine (the Invictus Games community in Ukraine) and video stories from people who have overcome fears and are now training regularly.

This process helps ensure that inclusive workouts within the MadMuscles system are not only accessible but also motivating and result-driven.

Mad Muscles review on inclusive workouts: Safe and effective exercises for every ability

Strength Through Community and Shared Experience

The MadMuscles program would be just one of many if it weren’t for the community and experts behind it.

The role of the Invictus Games community in Ukraine is very important. This is a team that works with veterans, people who have gone through injuries, amputations, and physical challenges. Their experience helped formulate the exercises, determine the levels of difficulty, and anticipate risks.
Veterans and trainers who have experience in adaptive training took part in designing the adaptive workouts for MadMuscles, bringing real experience and insight that make the program practical and inspiring.
This is not just a program developed “from the bottom up”. This is a program in which people living this reality are involved at all stages: from the choice of exercises to the motivational videos. This inspires confidence because when you see someone training with adaptive equipment, doing squats or deadlifts, it becomes clear that nothing is impossible.

Such experiences transform MadMuscles into a genuine support platform and community where inclusive training is an effective approach.

Moving Forward With Inclusive Workouts

Inclusive fitness is not a compromise. It is an equal opportunity for everyone. Even if there is an injury or amputation, sports can be accessible, safe, and inspiring. MadMuscles was created for everyone in partnership with the Invictus Games community in Ukraine (Ihry Neskorenykh) with the aim of showing that inclusive training is a reality.

When the program is created by adaptive sports experts, tested by people with real experience. When physical realities are taken into account, when psychological support and motivating content are added, then inclusive workouts become not just a trend, but a change. Thanks to apps like MadMuscles, inclusive workouts are no longer just a vision for the future — they’re a reality that’s changing lives today and made for every body.

Mad Muscles review on inclusive workouts: Safe and effective exercises for every ability

Key Principles For Inclusive And Safe Fitness Sessions