Body recomp with exercise restrictions?

Azurite27
Azurite27 Posts: 554 Member
in Goal: Maintaining Weight
I feel like I'm close to a good weight but I still have some body fat I'd like to reduce, especially on my stomach and legs. It seems like the prevailing opinion in the forums is that compound heavy lifting is the only way to achieve this, however I'm medically prohibited from lifting free weights. Is it still possible to do a recomp and reduce body fat at maintenance using weight training machines (I realize it will be much slower than if I could do conventional lifting) or should I stay in a slight deficit to continue losing weight although at a very slow rate?

Replies

  • sijomial
    sijomial Posts: 19,809 Member
    Compound heavy lifting with free weights might be the optimal or most time efficient way but it certainly isn't the only way.
    I have injured knees and back and there's many compound lifts I can't do (anything that puts a large vertical load on my spine basically). The majority of my exercise is still compound work but just not things like squats, deadlifts or heavy OHP. Hasn't stopped me from recomping.

    My weight training includes free weights, machines, body weight exercises and cable machines. Focus on what you can do rather than what you can't. For those of us with injured backs I firmly believe a strong core is essential BTW. A good PT or sports physio should be able to build you a suitable program.
  • Azurite27
    Azurite27 Posts: 554 Member
    Compound heavy lifting with free weights might be the optimal or most time efficient way but it certainly isn't the only way.
    I have injured knees and back and there's many compound lifts I can't do (anything that puts a large vertical load on my spine basically). The majority of my exercise is still compound work but just not things like squats, deadlifts or heavy OHP. Hasn't stopped me from recomping.

    My weight training includes free weights, machines, body weight exercises and cable machines. Focus on what you can do rather than what you can't. For those of us with injured backs I firmly believe a strong core is essential BTW. A good PT or sports physio should be able to build you a suitable program.

    Thank you. I just needed to know that my plan to try recomp wasn't going to be pointless. I'll continue with my plan to transition to maintenance in a couple weeks and continue the strength training program the trainers at my gym have helped me develop and see what that does for me over 6 to 12 months.

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