Training With One Kidney
Training with one kidney is something many people wonder about after donation…
When I decided to become a living kidney donor in 2013, I knew the surgery would change my life. But what I didn’t realize at the time was that it would also shape the way I train, move, and advocate for health today.
Thirteen years later, I’m a strength athlete and endurance athlete training for a huge cycling event with one kidney.
And the truth is this: You can live a full, athletic life with one kidney.
What Happens After Kidney Donation
The body adapts surprisingly well after kidney donation. In fact, the remaining kidney increases its workload and continues filtering waste normally. As a result, most donors go on to live long, healthy lives with few long-term restrictions.
Many people can return to light exercise within weeks and gradually increase activity as they heal. Once cleared by their medical team, endurance sports, strength training, and recreational athletics are all possible.
That said, the biggest caution doctors recommend is protecting the remaining kidney from direct trauma. High-impact contact sports sometimes carry a higher risk of injury to the kidney.
However, endurance sports, strength training, hiking, kayaking, roller skating, and cycling?
Those are absolutely possible.
My Journey Back to Training
After donating my kidney, I didn’t immediately jump back into high-level training. I wasn’t even athletic, like, at all! Instead, I started slowly.
In the beginning, my goal was simple, just move (any type of movement, even mowing counts) at least 30 minutes a day, three days a week. Every time I met a goal, I celebrated with a small reward.
Later, I added kayaking, roller skating, and then cycling—all things I loved when I was a kid.
Eventually, strength training became part of my routine.
Over time, movement became part of my healing process.
What began as recovery gradually turned into something much bigger.
Training became a way of honoring the gift of life.
Today my training includes:
- endurance cycling
- strength training
- pull-up progression
- functional fitness
Not in spite of donation.
But partly because of it.
Strength Training With One Kidney
Strength training is one of the most powerful things we can do for long-term health.
For me, lifting weights helped rebuild:
- muscle
- confidence
- bone strength
- metabolic health
Today I train like any other athlete. However, I stay mindful of hydration, recovery, and listening to my body.
Training with one kidney doesn’t mean living cautiously.
Instead, it means living intentionally.
The goal isn’t to prove something.
Rather, the goal is to build a strong life in the body you have.
What I Tell Other Kidney Donors
If you’re a kidney donor wondering whether you can still train, here’s what I’ve learned along the way:
• Follow your doctor’s recovery guidance after surgery
• Ease back into exercise gradually
• Stay well hydrated
• Protect your kidney from direct trauma
• Focus on strength, endurance, and longevity
Your life doesn’t shrink after donation.
In many ways, it expands.
☀️ Sunshine says:
Being a living kidney donor changed my life in ways I never expected.
It connected me to a community built on generosity, resilience, and hope.
It also reminded me that our bodies are far more capable than we often believe.
One kidney does not mean a smaller life.
Sometimes it means a bigger one.
One kidney.
Endless miles.
About the Author
Kaci Alvarado is a living kidney donor, endurance cyclist, and strength coach helping women over 40 rebuild strength and confidence through movement. She advocates for organ donation and believes strength training can transform midlife health.
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