Introducing myself

lainenk

Hi I’m new here! Just getting back into working out and i’m solely doing cardio right now. I want to include weight training but have bad knees and hips. Im worried ill seriously hurt myself if I start weight training

springlering62

Hi @lainenk welcome to MFP! I’m assuming you are female? This is a feminine POV but still pretty general

there’s lots of things you can do that won’t stress knees and hips. Most gyms have a wide array of machines, which (imho) can be less stressful on joints. Machines can be very effective.

If you can afford it, schedule a session with a trainer to at least show you how to use the machines, or see if someone would be willing to show you around the machines in exchange for coffee afterwards

I’d be thrilled if someone asked me, because I enjoy paying it forward, and want everyone to rock their health world with weights, as it rocked mine.

there’s lots of barbell things you can do that won’t stress knees too bad Bench press does require bracing feet and hips, but at lower weights isn’t going to make you need a knee job. Ditto deadlifts. If you want to try squatting a bar, do it inside a rack, and pull up a bench to touch your bottom to. You could also try squats annd bench in a Smith machine. A bench could act as a safety catcher if your knees should give out, and you can “catch” a bar in a Smith Machine quickly to keep it from coming down

Some gyms will even let you partner with someone else to split the expense of a training session. Mine offers both 30 and 60 minute sessions, and does a training special four times a year. But before you buy a package of classes, discount or not, make sure it’s high quality training, and that you click with the trainer. Frankly, my first four were either cruel (not joking) or totally uninvested in training an obese middle aged woman. As a woman, I’ve had waaaaaay better experience with female trainers. They listen and challenge. Male trainers tune out and quickly cave to what they perceive as female whining. That was my experience, anyway.

My feeling is, if you can do cardio, as bouncy as it tends to be on hips and knees, you can squeeze in some weights.

Also, see if your gym offers a cardio weights class along the lines of Beach Body or Muscle Madness as a “gateway” to see if you even like coping with weights. it’s a combination of cardio, hand weights, and a lightweight barbell. A lot of our ladies (my gym tends towards senior) use 5-10 pound weights and still get visible results. I typically use 10-25. There’s no judgement in these type classes and when I’ve used my daughters west coast gym, there’s a vast -and I mean vast- age range in the class. (Although I’ll admit, I’m secretly tickled that my older, east coast class chooses heavier weights than this fit west coast crowd They’re killin’ it!!!)

I’m 63, female. Although I try to increase my weights regularly, I don’t do powerlifting (I did at first but my “power” was piddly), the classes are fun, I absolutely adore my phenomenal trainer, and I’m happy with the results.