Weight/resistance training with 20 lb weight limit

Options
ridge4mfp
ridge4mfp Posts: 301 Member
in Fitness and Exercise
Hoping for some advice from those experienced with weight training. I would like to begin doing this with a goal of retaining muscle during my weight loss journey. However, I have limitations. I have a cervical fusion plate between C5 and C6. My doctor was very clear that I am not to lift more than 20 lbs, ever. This is a lifelong restriction.

Truthfully, this makes me pretty nervous. My pain before the surgical fix was very significant, and I certainly don't want to go through that again!

Does anyone have any suggestions of light weight programs that may be beneficial? I don't know enough on this subject to determine if there are modified programs that I could try, or if the ability to "lift heavy" is a must.

Feedback and/or pointers to good information are appreciated.

Replies

  • LKArgh
    LKArgh Posts: 5,179 Member
    Options
    There is no need to start lifting. You would benefit from resistance training, but there are many ways to accomplish this other than lifting. Especially if you have never lifted, and with the dr warning you against heavy weights, this is not where I would start.
    The safest would be to talk to a physical therapist or sports dr to come up with a plan that is tailored to your needs. Resistance bands, smalls dumbbells, pilates rings or just your body weight can all be used for the goals you described, but to determine what is safe I would suggest you seek professional help.
    If for whatever reason talking currently to a dr is not an option, maybe a good pilates or yoga instructor could help or a gym offering functional training classes.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    Options
    See if you are allowed to do lower body stuff. If so, there are lots of lifts that don't affect your cervical area/related muscles. That's where my problem spot is, too (and C7).

    You'll have to ignore the advice to do full-body moves, of course! Isolation lifts really are king if you have to avoid using parts of your body in the lift. The barbell itself would be too heavy for you to pick up. Machines are actually good for really heavy lower body stuff where you don't have to pick up the weights.

    I do recommend physical therapy to learn exercises for the upper body that you can do. I have to do some to keep my bad area healthy, because the muscles go away too much after a while with injuries, and that is a bad thing.
  • ridge4mfp
    ridge4mfp Posts: 301 Member
    edited November 2015
    Options
    I am doing yoga regularly, and am currently using a very small weight set (2,3 and 5 lbs). I also work with water "bells" during water aerobics, which does provide some resistance work.
  • LKArgh
    LKArgh Posts: 5,179 Member
    Options
    ridge4mfp wrote: »
    I am doing yoga regularly, and am currently using a very small weight set (2,3 and 5 lbs). I also work with water "bells" during water aerobics, which does provide some resistance work.

    Then why do you think this is not enough? Did your dr recommend something more?
  • beachhouse758
    beachhouse758 Posts: 371 Member
    Options
    HappyCampr1 wrote: »
    aggelikik wrote: »
    There is no need to start lifting. You would benefit from resistance training, but there are many ways to accomplish this other than lifting. Especially if you have never lifted, and with the dr warning you against heavy weights, this is not where I would start.
    The safest would be to talk to a physical therapist or sports dr to come up with a plan that is tailored to your needs. Resistance bands, smalls dumbbells, pilates rings or just your body weight can all be used for the goals you described, but to determine what is safe I would suggest you seek professional help.
    If for whatever reason talking currently to a dr is not an option, maybe a good pilates or yoga instructor could help or a gym offering functional training classes.

    This would be my advice. Functional resistance training, whether that's bands, TRX or bodyweight. A lot can be accomplished with just those.

    OP:Given that you've had a spinal fusion, please get your doctor's clearance before attempting TRX -- it requires a certain degree of mobility and engagement of muscles that you may not have bc of the fusion.

    And regarding your original question, most of the workout DVDs that I've done require weights much, much lighter than 20 lbs. Normally you rely on reps rather than weight, so you shouldn't have a problem finding DVD programs to accommodate your weight restrictions.
    The only thing that I can think of, is to ask your doctor or PT if you need to modify certain moves like overhead press, snatch, shoulder raises, bent over rows and the like.

  • pondee629
    pondee629 Posts: 2,469 Member
    Options
    Considering your surgery, Doctor's lifetime limit on lifting and your concerns, you should (MUST) get your Doctor's (or PT's) approval before doing anything remotely questionable, at or near your limits. As you have stated, you don't want to go through anything like that again. Be careful, be smart, be safe.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited November 2015
    Options
    pondee629 wrote: »
    Considering your surgery, Doctor's lifetime limit on lifting and your concerns, you should (MUST) get your Doctor's (or PT's) approval before doing anything remotely questionable, at or near your limits. As you have stated, you don't want to go through anything like that again. Be careful, be smart, be safe.

    I second this.. Getting recommendations from a community online forum regarding health issues and physical issues as this, would not be a place where I would want others to advise me... Getting my doctor perhaps rehab specialists to help with this, there are even certain types of equipment for the home (i.e. resistance type bands, wall units, etc..) and special exercises that you can do that strengthen the back, aLways go to your doc first. Not one injury or surgery is the same.

    Safety is ALWAYS ALWAYS the most important factor FIRST..
  • ridge4mfp
    ridge4mfp Posts: 301 Member
    Options
    aggelikik wrote: »
    ridge4mfp wrote: »
    I am doing yoga regularly, and am currently using a very small weight set (2,3 and 5 lbs). I also work with water "bells" during water aerobics, which does provide some resistance work.

    Then why do you think this is not enough? Did your dr recommend something more?

    It may well be enough, that was part of my question, although I did not make that clear. Thanks for the feedback, everyone, I will definitely not move forward with anything else without the doc's input.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Options
    aggelikik wrote: »
    There is no need to start lifting. You would benefit from resistance training

    What's the difference?

    That kind of limitation is pretty serious, hell even most jobs require you to lift 20lbs. With such a major restriction on your activity you should really work with a specialist that is familiar with spinal injuries and can work with you on yours. Best of luck!

Categories