Strength training questions

Options
traceyjj
traceyjj Posts: 406 Member
edited January 6 in Fitness and Exercise
I have recently got back into exercising on an almost daily basis after injuring my knee in June (torn ligament which is still very painful :( )

I want to restart strength training again as soon as possible, but I have problems with squats (I can still feel my bones grinding) I have a large amount of excess fat/skin I want to get rid of, but I am fearful of making my knee worse again.

I currently do 3 days of aqua aerobics... not just dancing in the water, some harder stuff thrown in there like "dips/push ups" on the side of the pool, and I also do a 1000m swim on those days too... 3 other days I go to the main gym floor and do elliptical, some resistance training on the machines (leg press/chest press/row are 3 of the machines I use on those days), bike and treadmill.

As I have knee problems, I am worried about taking the weight too high on the leg press machine. Is it safer/better to do more sets and/or reps or would it be better to go higher weights.

Any other suggestions for a better more efficient workout?

Many thanks

Replies

  • macdiver
    macdiver Posts: 145 Member
    I'm not a doctor or a physical therapist. I would focus on upper body until cleared for legs by your doctor. Then I would start body weight squats and lunges and build from there. A PT may suggest better exercises to start with for the legs.
  • traceyjj
    traceyjj Posts: 406 Member
    Thanks for the reply. The physio has cleared me for exercise, and the trainer I had at my first session set me up with a few low weight/high rep resistance machines for the legs to strengthen the knee area. I wish I could afford to see a PT but the cost of the gym is all my "spare" cash each month. I'll have to see if someone will buy me a PT session for christmas
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    As long as it has been cleared, I would try to do a 'normal' lifting routine - just go lighter weight/higher reps on the squats or try alternatives to barbell squats such as goblet squats, pistol squats, bulgarian split squats or lunges and see how they feel.

    ETA: on squats, make sure you go to just below parallel - it is much better on the knees.
This discussion has been closed.

Categories