Training Post Physical Therapy
Rebuild strength. Restore function. Return to the life you want.
After finishing at physical therapy, the last thing anyone wants is to have a set back that either re-injures you or causes a new injury after you just finished dealing with the first one. Returning to activity can be a tentative and confusing process. Its natural to want to be extra cautious with exercise selection and even avoid the activity that caused the injury in the first place. Unfortunately, many times, the activity that “caused” the injury is the one that you most enjoy doing. So the question that most people face after the physical therapist discharges you is “how do I get back to the thing I love and not hurt myself again?”
At Goal Driven Habits, we specialize in personalized post-physical therapy training to help answer that very question. Our deliberate and clinical approach to assessment and program design, combined with our emphasis on muscle recovery, allows us to help you progress in regaining strength and confidence with your movements and activity while reducing the risk of a set back. We make every effort to keep your PT informed on your progress and receive their input if anything is not progressing the way we would expect, and to celebrate your success with them when you’re back to doing the things you love without pain.
Why choose Goal Driven Habits
Post-PT specialization: Our trainers are experienced in translating rehab goals into progressive training plans—focused on functional outcomes rather than generic workouts.
Clinical-minded coaching: We integrate movement assessment, load management, and pain-aware coaching to reduce re-injury risk and improve resilience.
Between City Hall and Rittenhouse Square: Convenient, walkable downtown location. Easily accessible from any all parts of downtown.
Measurable progress: We track strength, range of motion, and functional milestones so you can set real, objective goals. We build the habits to help make this progress sustainable.
Experience: We work with individuals recovering from hip and knee replacements, laminectomy surgery, rotator cuff repair, and chronic low back pain.
What we do
Individualized training plans: We create client-specific programs that pick up where physical therapy left off—progressive strength work, targeted mobility drills, and movement retraining based on your unique injury history and movement assessment.
Pain-aware strength training: Our coaches implement exercise progressions that respect tissue healing timelines while safely increasing load and capacity to restore function and quality of life.
Sport- and activity-specific conditioning: Whether you want to return to running, golf, lifting, or daily tasks, we tailor programs to the demands of your activities so performance improves without compromising recovery.
Small group options: For those who are on the mend and are building confidence to return to training on their own, our small-group sessions combine individualized attention with a level of self-sufficency expected from each client. Slowly taking the training wheels off.
Education and self-management: We teach you the exercises, movement strategies, home routines, and the “why” behind it all, to make long-term injury prevention practical and sustainable.
Who benefits
Clients finishing orthopedic physical therapy after surgery or injury who need a structured next phase.
Individuals with chronic pain who have struggled with other avenues of relief and require graded exposure to movement.
Athletes and weekend warriors dealing with aches and pains that are affecting your performance and routine.
Older adults aiming to regain balance, strength, and independence.
Anyone seeking a safe, evidence-informed route back to full activity.
What to Expect
When we bring in new clients, we want to make sure the fit is as right for us as it is for you. You are trusting us with your health and we want to make sure you feel comfortable working with us and we are the best fit for you. The typical process for all new clients is:
Pre-Assessment - You will receive our questionnaires and initial screening questions. This give us a first snapshot of any potential issues or compensations to keep an eye out for in the initial assessment. It also helps to guide the conversation you’ll have with your coach when you meet in person. If you need/want to schedule a call to answer any questions you have prior to the assessment, we are happy to accommodate.
Initial Assessment - You come the space to run through a movement screen and full body assessment. This is a chance for us to see you, see how you move, discover where you might have some compensations or asymmetries that could be contributing to your pain or injury, and find a baseline for your program. This is also a chance for you to meet the coaches, get a sense of how they work with you and if you “vibe” with them.
Building out a Plan - After the Initial Assessment, your coach will review their findings with you and discuss what they would recommend for the next steps. This would include session frequency and scheduling, time frame for improvements to be seen, and general plan of attack.
Start training and start feeling Better - The work begins. Mobility and movement retraining specific to your goals. Targeted strength and conditioning work emphasizing safe progressions and education to reinforce and teach the “why” behind what we are doing.
Getting started
If you’ve completed physical therapy or are ready to take the next step after clinical rehab, we’ll evaluate where you are now and build a clear, realistic plan to get you back to the activities that matter. Our approach is informative, evidence-informed, and focused on outcomes—so you recover confidently and sustainably.
Book an assessment to begin: receive support, clear goals, and a plan from rehab to full function with our coaches at GDH.