Strength Training Advice for Obese

laurajayne322 wrote: »

Hi Everyone,

I'm wondering if there's anyone here who has any knowledge of strength training for someone who is severely obese (I'm 23stone and BMI is over 50).

I was wondering if there are any strength workouts (links to web sites, DVDs etc would be fab) that would compliment my efforts to lose weight but that won't be too hard on my joints. I can't do squats, lunges, star jumps and the like because of problems with my knees. I already do a fair amount of cardio and am eating a healthy calorie contorlled diet.

Thanks in advance

Are you wanting to use free weights or body weight?

I'm pretty sure the body weight program in "Convict Conditioning" starts off very slowly.

These two articles are written more for trainers working with obese clients, but they might give you some ideas. At the beginning, it's important to ignore most of what you read in the popular press about strength training--"heavy lifting", "free weights vs machine", all that stuff. Find movements or exercises that are comfortable for your body, that the resistance can be progressively increased, that allow you to use good form, and that leave you feeling accomplished. That could include body weight exercises, machines, free weights, cables, bands--anything can work at first.


http://tonygentilcore.com/2011/05/training-the-obese-or-overweight-client/

http://www.bodyrecomposition.com/fat-loss/training-the-obese-beginner.html/

Some exercises I have found useful are sit to stand (easier on the knees), modified-angle push-ups, exercises using cables (like functional trainers that dont require you to fit into a machine), step ups, modified deadlifts with Dumbbells, plates, or kettlebells.

laurajayne322 please don't be anxious about going to a personal trainer. I know it can be really intimidating when you first start, I still remember the first time I stepped foot in the free weights area on my own... thought my heart was about to leap out of my chest I was so scared lol

A good trainer will sit down with you and go through your goals, lifestyle, medical history, listen to any concerns you have and answer any questions you have. From there they'll take some biometric readings which will include body composition (usually a hand held bio impedance device) and may take some measurements with a tape measure. This gives them your starting point so they can monitor the progress you make. They may also want to do some very simple postural and movement assessments, nothing crazy maybe some simple push/pull exercises. This will give the trainer a clear picture of any muscle imbalances that can be easily corrected with strengthening and stretching exercises for the muscles affected.

Your trainer will work with you identifying clear goals and using exercises that are appropriate for your fitness level. As you get stronger and your trainer feels you are ready he or she will progress the level of intensity and help you reach the goals you've set.

Don't feel during this process you shouldn't or can't ask questions. I always want to know my client not only understands why we're doing something but is comfortable with the process so I encourage questions.

You'll do great I'm sure and remember we ALL started somewhere so don't be intimidated

laurajayne322 wrote: »

Thanks a lot Azdak, those articles are really good. I think I might speak to a trainer at my gym, I'm a bit scared to ask though because I don't want them giving me exercises I can't do lol so if I have an idea of what I want before I speak to them I'll be starting off on the right foot.

I started strength training right away. I actually found it easier to do than cardio to be honest and because I enjoyed it so much I stuck with it then built in cardio. I started heavier than you (387, which I believe is around 28 stone?) but found a trainer to work with me since I was totally clueless where to even begin. Most trainers will help you learn proper form and teach you no matter where your fitness level and if one doesn't, find another.

I had back and knee issues when I started. I began using only body weight but now I'm using between 40-70 lbs, depending on the exercise, and my back pains have vanished. I still have some knee pain but that has also lessened with the weight loss and strengthening my leg muscles.

So, don't be scared, you can do it! After a few months when you notice the changes you'll feel amazing.