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About this guide
Stay in the gym, protect the shoulder. This guide gives athletes and bodybuilders a muscle-group-by-muscle-group timeline for returning to lifting after collarbone surgery. It covers two surgeries side by side:
- Clavicle fracture fixation: the broken collarbone is held with a plate and screws
- AC joint surgery: the separated joint at the top of the shoulder is stabilized
Your legs, core, and other arm can keep training almost from the start. Your own timeline may differ based on the injury, X-ray healing, and what was done at surgery. Your surgical report and Dr. Jazayeri’s instructions always come first.
Your surgery: what each one protects
Both surgeries mean no weight-bearing through the arm for 6 weeks: no lifting, pushing, pulling, or pushing up from a chair. After that, the two paths split.
| Consideration | Clavicle fracture fixation | AC joint surgery |
|---|---|---|
| No weight through the arm | 6 weeks | 6 weeks |
| What sets the pace | Bone healing, confirmed on X-ray | Ligament or graft healing, which is slower |
| Biggest risk later | Loading before the bone has healed | Anything that pulls the arm down (carrying, shrugs, deadlifts) or drives it up (dips) |
| Heavy pressing and pulling | Month 4 | Month 5 to 6 |
| Contact sports | Month 3 to 4, once healed on X-ray | Month 6, with clearance |
At a glance: what you can train, and when
Your legs, core, cardio, and other arm can train from the first weeks. Pressing, pulling, and anything that loads the collarbone come back last.
Summary chart: read the detailed exercise restrictions and milestones below before progressing. Colors are also identified in words.
| Body part | Weeks 0 to 6 | Weeks 6 to 12 | Months 3 to 4 | Months 4 to 6 | Month 6+ |
|---|---|---|---|---|---|
| Cardio | Walk, bike training, progressing | Running training, progressing | Rower, swim training, progressing | Full training training, progressing | Full training training, progressing |
| Legs (C) | Machines training, progressing | Belt squat training, progressing | Squat, deadlift training, progressing | Front squat training, progressing | Full training training, progressing |
| Legs (AC) | Machines training, progressing | Belt squat training, progressing | Belt squat training, progressing | Back squat, DL light or limited | Full training training, progressing |
| Core | Floor core training, progressing | Forearm plank training, progressing | Planks training, progressing | Hanging raises training, progressing | Full training training, progressing |
| Non-surgical arm | Train freely training, progressing | Train freely training, progressing | Train freely training, progressing | Train freely training, progressing | Train freely training, progressing |
| Biceps, triceps | No-weight motion light or limited | Light, at side light or limited | Progressive training, progressing | Full training training, progressing | Full training training, progressing |
| Shoulder, back (C) | No weight not yet | Band rows light or limited | Rows, pulldowns training, progressing | Pull-ups, press training, progressing | Full training training, progressing |
| Shoulder, back (AC) | No weight not yet | Motion only light or limited | Cable rows light or limited | Pulldowns light or limited | Pull-ups, press training, progressing |
| Chest (C) | Not yet not yet | Wall push-ups light or limited | DB bench light or limited | Barbell bench training, progressing | Dips at 6 mo training, progressing |
| Chest (AC) | Not yet not yet | Wall push-ups light or limited | Machine press light or limited | DB bench light or limited | Bench; no dips training, progressing |
Contact sports: clavicle at month 3 to 4 once healed on X-ray; AC joint at month 6 with clearance.
Exercise timeline by body part
Times are from the day of surgery. Each one is the earliest start, if you are pain-free and have met the milestones below.
Cardio and conditioning
| Exercise | Clavicle fixation | AC joint surgery |
|---|---|---|
| Walking, incline treadmill (hands off the rails) | Week 1 | Week 1 |
| Upright or recumbent bike (no weight on the surgical arm) | Week 1 to 2 | Week 1 to 2 |
| Elliptical, legs only | Week 2 to 4 | Week 2 to 4 |
| Jogging and running | Week 6 to 8 | Week 8 |
| Rowing machine, arm bike | Month 3 | Month 4 |
| Swimming | Month 3 | Month 4 to 5 |
Legs and glutes
| Exercise | Clavicle fixation | AC joint surgery |
|---|---|---|
| Leg extension, leg curl, seated calf raise, hip machines | Week 1 to 2 | Week 1 to 2 |
| Leg press (hold with the other hand) | Week 2 | Week 2 |
| Belt squat, bodyweight split squats | Week 4 | Week 4 |
| Hack squat, pendulum squat (pads rest on the collarbone) | Month 3 | Month 4 to 5 |
| Barbell back squat | Month 3 to 4 | Month 5 to 6 |
| Front squat (bar rests on the collarbone) | Month 4 to 5 | Month 6+ |
| Deadlift, dumbbell lunges, farmer’s carries | Month 3 | Month 4 to 6 |
Core
| Exercise | Clavicle fixation | AC joint surgery |
|---|---|---|
| Crunches, dead bugs (legs only), reverse crunches | Week 2 | Week 2 |
| Forearm plank, side plank | Week 8 to 10 | Week 10 to 12 |
| Hanging leg raises, ab wheel | Month 4 | Month 5 to 6 |
Non-surgical arm
| Exercise | Clavicle fixation | AC joint surgery |
|---|---|---|
| Single-arm machine and dumbbell work, seated and stable | Week 1 to 2 | Week 1 to 2 |
Arms (surgical side)
| Exercise | Clavicle fixation | AC joint surgery |
|---|---|---|
| Hand, wrist, and elbow motion, no weight | Week 1 | Week 1 |
| Light curls and pushdowns, elbow at side | Week 6 | Week 8 |
| Progressive arm training | Month 3 | Month 3 to 4 |
Shoulders (surgical side)
| Exercise | Clavicle fixation | AC joint surgery |
|---|---|---|
| Pendulums, motion below shoulder height as directed | Week 1 to 2 | Week 1 to 2 |
| Full active motion, including overhead | Week 6 | Week 6 to 8 |
| Band external and internal rotation | Week 8 | Week 10 |
| Light lateral and front raises | Month 3 | Month 4 |
| Overhead press | Month 4 | Month 5 to 6 |
Back and traps
| Exercise | Clavicle fixation | AC joint surgery |
|---|---|---|
| Light band rows | Week 8 | Week 10 |
| Cable and machine rows | Week 10 to 12 | Month 3 |
| Lat pulldowns | Month 3 | Month 4 |
| Shrugs (pull the arm down) | Month 3 | Month 5 to 6 |
| Pull-ups | Month 4 | Month 5 to 6 |
Chest
| Exercise | Clavicle fixation | AC joint surgery |
|---|---|---|
| Wall push-ups | Week 8 | Week 10 |
| Machine chest press, light | Month 3 | Month 4 |
| Dumbbell bench press, push-ups | Month 3 to 4 | Month 5 |
| Barbell bench press | Month 4 | Month 6 |
| Dips (drive the shoulder up and back) | Month 6 | Avoid, or month 9+ with clearance |
Sport
| Activity | Clavicle fixation | AC joint surgery |
|---|---|---|
| Golf, tennis, light throwing | Month 3 | Month 4 to 5 |
| Contact sports, combat sports | Month 3 to 4, once healed on X-ray | Month 6, with clearance |
Training rules
- No weight through the arm for 6 weeks. That includes pushing up from a chair or bed, and carrying bags.
- Start every new exercise at about 30% of your old working weight. Add no more than about 10% per week, and only if the shoulder stays pain-free.
- Protect the collarbone from bars and pads. Hack squat pads, back squats, and front squats press directly on the healing area.
- After AC joint surgery, avoid heavy downward pull (shrugs, deadlifts, carries) and dips until cleared. Both stress the repair.
- Never brace a fall with the surgical arm. A fall onto the shoulder is the most common way an early repair or plate fails.
- Physical therapy comes first. Gym work adds to your therapy; it never replaces it.
Milestones, not just dates
- Before light resistance (week 6+): pain-free motion, and for clavicle fixation, healing seen on X-ray
- Before overhead work: full, pain-free arm raise overhead
- Before heavy pressing and pulling: strength at least 80% of your other side
- Before contact sport: full strength and motion, a healed bone on X-ray (clavicle), and surgeon clearance
Call the office if you notice
- A new bump, click, or grinding over the collarbone or top of the shoulder
- Fever, redness, or drainage from the incision
- New numbness, tingling, or weakness in the arm or hand
- Pain over the plate that worsens instead of settling
Your Surgical Athlete plan
- Before surgery: Metabolic Report Card labs check hormonal, metabolic and nutritional markers that affect bone and soft-tissue healing. Targeted amino acid supplements start one week before surgery. We also discuss peptide therapeutics and a muscle-centric diet to limit muscle loss.
- In the operating room: orthobiologics such as PRP or bone marrow aspirate concentrate (BMAC) may be used to support healing, when appropriate.
- After surgery: you keep training everything the shoulder allows, using the timeline above.
Let’s talk openly about your training
I work with many athletes and bodybuilders, and I know anabolic steroids, peptides, and supplements are often part of the picture. That conversation is welcome in my office, without judgment. Being honest lets us plan timing, decide what to continue, taper or stop, and support healing. Please don’t stop or change anything on your own before we talk.
Your comeback starts before surgery
Ready to plan your recovery? Call 1-844-JAZ-0911 or email [email protected] to schedule a consultation with Dr. Jazayeri at DOCS Health in Beverly Hills or Westlake Village.
This guide is for education only and isn’t a substitute for personal medical advice. Timelines vary with each injury, repair, and patient. Always follow your surgeon’s and physical therapist’s specific instructions.
Explore clavicle fracture fixation and AC joint reconstruction, or return to our athlete’s guide to return to training.
Download your guide
Download the clavicle and AC joint return-to-lifting guide (PDF)
About the author
Reza Jazayeri, MD is a double board-certified orthopedic surgeon and sports medicine physician and Director of Longevity & Optimization at DOCS Health. He completed his residency at NYU–Hospital for Joint Diseases and his sports medicine fellowship at Kerlan-Jobe Orthopaedic Clinic.
Related reading
Why nutrition and amino acid supplementation matter before orthopedic surgery
Medically reviewed by Reza Jazayeri, M.D. on
