Avoid all exercise for the first 7 days after FUT strip surgery. Light walking is safe starting in week 2, gentle gym work can resume at weeks 3-4, and full unrestricted activity including heavy lifting and contact sports returns at week 6 or later. FUT requires a longer exercise restriction than FUE because the donor incision needs time to heal under minimal tension.
Why Exercise Restrictions Are Stricter After FUT
FUT creates two healing zones that respond differently to physical exertion. The recipient area contains transplanted grafts that need 5-7 days to anchor into the blood supply. The donor area has a sutured incision that takes 10-14 days to close and several weeks to develop tensile strength.
Exercise affects both zones:
- Blood pressure elevation from exertion can cause bleeding at the incision site and disrupt graft anchoring in the recipient area
- Scalp tension from straining movements (lifting, bending forward, bearing down) pulls on the donor suture line and can widen the resulting scar
- Sweating introduces salt and bacteria to both healing zones, increasing infection risk
- Impact and vibration from running or jumping can dislodge grafts during the first 5 days
The donor incision is the primary reason FUT exercise restrictions extend beyond those for FUE. While FUE punch sites close within days, a FUT incision requires weeks to develop enough strength to withstand the mechanical stress of vigorous activity.
Week-by-Week Exercise Timeline
Days 1-7: Complete Rest
No exercise of any kind. This includes:
- No gym workouts
- No jogging or running
- No cycling
- No swimming
- No yoga or stretching
- No lifting anything heavier than 10 pounds
- No bending forward at the waist (increases scalp blood pressure)
You may move around your home normally and perform light daily activities like cooking and desk work. When walking around the house, move at a relaxed pace. Avoid any activity that raises your heart rate above resting levels.
Gentle, casual walks outside for 10-15 minutes are acceptable starting day 2-3 if you feel up to it, but keep the pace slow and stay out of direct sun.
Week 2 (Days 8-14): Light Walking
Light walking becomes your primary exercise option. Start with 15-20 minute walks at a comfortable pace and gradually increase to 30-40 minutes by the end of the week.
Allowed activities:
- Flat-terrain walking at a conversational pace
- Light household activities
- Gentle stretching (no inverted positions, no bending forward)
Still restricted:
- Any gym equipment
- Running or jogging
- Cycling (even stationary)
- Swimming
- Any exercise that causes sweating
Sutures or staples are typically removed during this week (days 10-14). The incision is closed but has minimal tensile strength. Any exercise that stretches the donor area can pull the wound edges apart and lead to a wider scar.
Weeks 3-4: Light Gym Work
You can return to the gym with significant limitations. The focus is on exercises that do not cause straining, heavy breathing, or excessive sweating.
Allowed activities:
- Stationary cycling at low resistance
- Machine-based exercises with light weight
- Light dumbbell work (curls, lateral raises) with weights under 15 pounds
- Walking on a treadmill (no incline running)
- Light elliptical work
Still restricted:
- Heavy compound lifts (squats, deadlifts, bench press, overhead press)
- Running or high-intensity interval training
- Contact sports
- Swimming (pools and open water)
- Hot yoga or any exercise in heated environments
- Any exercise that requires a Valsalva maneuver (bearing down)
Keep your heart rate below 130 BPM during this phase. If you feel the incision pulling or experience any pain in the donor area, stop immediately and reduce intensity at your next session.
Weeks 5-6: Moderate Activity
The donor incision has developed meaningful tensile strength by this point. You can increase intensity and reintroduce more exercise types.
Allowed activities:
- Moderate weight training (50-70% of your pre-surgery working weight)
- Jogging at a moderate pace
- Swimming in chlorinated pools (if the incision is fully closed)
- Most gym equipment at moderate intensity
- Yoga (including gentle inversions)
Still restricted:
- Maximum effort lifts
- Contact sports
- Open water swimming
- Competitive athletics
Week 6 and Beyond: Full Activity
Most patients can return to unrestricted exercise at week 6. This includes heavy lifting, competitive sports, running, swimming, and all gym activities. The donor incision has enough strength to handle normal physical stress.
Exceptions:
- Contact sports (MMA, boxing, rugby) may require waiting until week 8 to allow the scar to fully mature
- If you had a very large strip harvested (over 30cm), your surgeon may recommend a longer wait before heavy exercise
- Patients who develop keloid or hypertrophic scarring should follow their surgeon's individual guidance
How Exercise Affects the Donor Scar
The width of your FUT scar is influenced by how much tension the wound experiences during healing. The scalp has natural tension from the galea aponeurotica (the connective tissue layer beneath the skin). Exercise that stretches the scalp or increases blood flow to the area during the first 4-6 weeks can contribute to a wider scar.
Patients who follow exercise restrictions carefully tend to develop thinner, less visible scars. Those who resume heavy lifting or running too early may end up with scars that are 3-5mm wide rather than the ideal 1-2mm pencil-thin line.
Exercises That Put the Most Tension on the Donor Area
| Exercise | Risk Level | Why |
|---|---|---|
| Deadlifts | High | Neck and trapezius engagement pulls on occipital scalp |
| Overhead press | High | Shoulder and neck tension radiates to the donor area |
| Squats (heavy) | Moderate-High | Valsalva maneuver and neck bracing create tension |
| Bench press | Moderate | Neck bracing against the bench, blood pressure spike |
| Running | Moderate | Repetitive impact and elevated blood pressure |
| Cycling | Low-Moderate | Minimal scalp tension, moderate cardiovascular demand |
| Walking | Low | Minimal impact on donor healing |
Signs You Are Exercising Too Soon
Stop exercising and contact your surgeon if you experience:
- Bleeding from the donor incision or recipient area
- A sensation of the incision pulling apart or stretching
- Swelling returning after it had subsided
- Increased redness or warmth around the donor scar
- Pain in the donor area that was not present before exercising
- Numbness that worsens after exercise
These symptoms indicate that the healing tissue is being stressed beyond its current capacity. Rest for an additional week and resume at a lower intensity.
For the complete FUT recovery timeline including wound care and medication schedules, see our FUT recovery guide. To understand how FUT recovery compares to FUE, read our FUE vs FUT comparison.
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FAQ
When can I go back to the gym after FUT strip surgery?
You can return to light gym exercises at weeks 3-4 after FUT. This includes machine-based exercises, light dumbbells, and stationary cycling. Avoid heavy lifting (squats, deadlifts, bench press) until week 6 because straining increases blood pressure and puts tension on the donor incision, which can widen the scar.
Can I go for walks after FUT hair transplant?
Yes. Light walking at a casual pace is safe starting on day 2-3 after FUT. Keep walks short (15-20 minutes) during the first week and avoid brisk walking or hills. Walking promotes circulation without raising blood pressure enough to risk bleeding or graft damage. Increase duration gradually through weeks 2-3.
Why is exercise restricted after FUT?
Exercise increases heart rate and blood pressure, which can cause bleeding at the donor incision site and in the recipient area where grafts are not yet anchored. Straining also stretches the scalp, putting tension on the sutured donor wound and potentially widening the scar. Sweat introduces bacteria to healing wounds, increasing infection risk.