Extremely Weak & Prone to Injury - Exercise Suggestions to Build Functional Strength

IamBorg wrote: »

I didn't read through all the replies, so am probably repeating good advice.

Hiring a trainer for even a few sessions can help a lot. I suggest finding someone who became a trainer through college degree rather than through a fitness club's internal classes. Interview them first, and find out what experience they have working with people whose situations are similar to yours. I work with mine once weekly, and the goal for us is for me to learn what exercises I can be doing on my own throughout the rest of the week and after my training package has been used up. About once a year I buy a package of 5 sessions, and that has worked out well so far - though even a couple can be enough to get you jump started.

I suggest dropping the crunches. There are so many safer exercises to work your core and stomach muscles that doing those is unnecessary and if you're experiencing neck soreness than it's potentially harmful.

Lower weights is good too - using 3 or 5 pound weights instead of 10. You can do more reps at a lower weight and less likely to risk injury.

Wall pushups, and when you can do 100 of those in one go easily then switch to counter pushups (hands on a kitchen counter or a desk or something that's about waist height - the increased angle makes it harder) and as those get easier move your feet back to increase the angle. After you can do 100 of those easily, then move on to trying regular pushups on the ground.

It sounds like your balance isn't great. The yoga tree pose helped me improve my balance immensely. I also practiced sitting on an exercise ball - first with support (a nearby wall or a cane in hand to help stabilize) then sitting on my own, then sitting with one leg up on the ball as if I were getting ready to do the lotus pose, then eventually I got to the point of being able to half-lotus on the ball. There are also some balls with sand in them that make them more stable and might be good for starting out.

I've got almost a hundred pounds on you, same height, and have worked through several injuries over the past few years as well as dealing with a couple chronic health issues. I'm not doing the whole "if I can do it, you can" thing because I don't believe that is true for everyone. Instead, I'm just trying to share where my perspective is coming from

Also, do a search for "fat yoga" on YouTube. One person who I find awesome is Jessamyn and I'm linking to her Instagram here: https://www.instagram.com/mynameisjessamyn/?hl=en
Check out the others though. There is lots to be learned from these amazing women who show that bodies of all sizes can do yoga, can have balance, and can have flexibility - with and without modifications to poses.

jre01 wrote: »

kae612 wrote: »

ThyPeace wrote: »

@kae612, don't be embarassed or ashamed of where you are right now. My experience in every single workout space I've been in since junior high -- gym, studio, pool, weight room, equipment room, dojo, whatever -- is that they want to help you wherever you are. Personal trainers, in particular, went into their profession because they like teaching people how to be fit. The halfway fit person who you think goes to them certainly is interesting. You, however, are far more interesting to them, because they can help you far more. And my observation of the couple of personal trainers who I know a little is that the good ones often have clients referred to them out of physical therapy or from a doctor. They will know that you can't do everything.

That's not all trainers, certainly. Some of them focus on extremes of fitness and won't be able to work to your level, sure. So interview them and find out what their expertise is. You're hiring someone to do some of the most important work in your life. Nothing wrong with testing to see if the fit is good.

And good for you for trying out the water aerobics! Keep trying a variety of things and do the ones that work over and over again!

ThyPeace, (re)learning to be fit as well.

Thank you ❤ I'll definitely keep it in mind. A single meeting costs $90 which is huge to fork over if it's not a good fit. My school gym only has 3, and the profiles I read online were intimidating. It doesn't sound gentle. But there is another gym I could go to, prices are much higher, about $300 for one session I think, but I think not being a university gym might mean they'll be used to older & less fit ppl. It's soooo much money, but maybe in 1 session they could give me enough information to do things on my own?

Just keep in mind that even if a trainer is very personally advanced, they are trained to start where you are, not where they are. If yoy are a beginner, they will start there. A good trainer will ask you lots of questions about you, your health, any injuries, etc. That is why it is called a personal trainer. No intimidation. When I first started with a trainer, I used the cost excuse, but then I thought about how much money that I had been spending on fast food and eating out. In that light, I didn't hesitate. Investing in eating out, is not as important as investing in myself. Good luck out there!