Muscle gain with arthritis

shakiahmaryjane
shakiahmaryjane Posts: 6 Member
edited November 2024 in Goal: Gaining Weight and Body Building
I am 21 and have arthritis, any highly effective and low impact exercises that I should try? I need to gain weight and I’d rather gain muscle than fat, not looking for cardio workouts because I am currently under weight

Replies

  • middlehaitch
    middlehaitch Posts: 8,486 Member
    As a beginner may like the HasFit videos on YouTube. They are basic exercises using dumbbells or household objects.
    As you avoiding cardio while you gain some weight, and avoiding high impact because of arthritis, don't do the jumping jacks or other heigh impact moves, walk in place doing the arm movements.

    (There are lots of beginner routines on YouTube)

    If you have a pool nearby aqua fit would be helpful, low impact and a full body workout.

    Cheers, h.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Squat, deadlift, bench are all low impact and hugly effective on building muscle and strength when dosage of stress is correct.
  • mrslynda
    mrslynda Posts: 50 Member
    Chieflrg wrote: »
    Squat, deadlift, bench are all low impact and hugly effective on building muscle and strength when dosage of stress is correct.

    Hi, I have a lot of mild to not so mild joint pain, that is likely arthritis, and I agree with the above. I am 37, and find that working in a 5-8 rep range the best on my joints. My husband has a back injury, and a type of arthritis that effects other parts of his back. He is finding that good pain management, physical therapy excersizes and sensible strength work is helping him immensely. He is also a stay at home dad, so times his work around the household in a way that he is neither sitting or standing too long. Eg, doesn't let the dishes pile up, as that bothers his back.

    I agree with weight management. You do not want to be frail, or overweight. Pain management. We've found medication works best if it's the right one, at the right time. For me , ibuprofen when needed, and not often works. My husband takes something stronger, but is actually taking less medication (and less alcohol) on the right one. So maintain a good relationship with your care team.

    How underweight are you? You might still be growing. Even if not in height , but bone density and all the internal stuff we don't notice. If very light, as in it's a medical necessity you may need a higher surplus. If you aren't in immediate stress, eat at least 250 calories more than your estimated maintenance. Making sure to eat more the more active you are. Hit the good stuff, followed by whatever you want. Cardio is always good. Just think in terms of walking. Unless you have something you love to do eg long distance running or cycling, less is better as you need to eat more when doing more. If you get started with weights you should feel hungry. I tend to think about pre teens, as my daughters are nearly 12 and just 9. So food can be a big deal in our family. I can always tell when changes are happening :).

    Good luck, and keep in contact with you doctors.
  • _piaffe
    _piaffe Posts: 163 Member
    edited July 2018
    I have chronic rheumatoid arthritis and do 3 full-body dumbbell workouts a week. I have put on lean muscle in the last 1.5 years working out at home, with a PT and now on my own: it's doable! (Added some pics to profile)

    Form is extremely important always, and esp with joint issues. My RA dictates what moves I can and cannot do - for example, I can chest press 40# dumbbells, but can't do a 12# (that's 12-pound) fly - because one of my active joints is a wrist. It cannot support weights in certain ways. I also can't do any weight bearing body moves - no push ups at all.

    I have adapted / modified many compound moves to accommodate.

    I also use velco grips to handle dumbbells, as the same wrist/hand/arm is materially weaker (but with them, I can deadlift 60# dumbbells).

    ETA: in other words... I'd work with an excellent PT to figure out what your capabilities are, listening to your body, and explore options / modifications. Fyi for cardio, I so spin - I find no impact on joints whatsoever. For me, even walking is iffy (I have a fused ankle and arthritic feet as well).
  • deputy_randolph
    deputy_randolph Posts: 940 Member
    My husband has arthritis in his lower back; he still benches, deadlifts, had to switch to front squats (from back squats; also has a compressed disc and very minor scoliosis).

    Dr and trainer both agreed that if it doesn't aggravate than it's okay to do.
  • mutantspicy
    mutantspicy Posts: 624 Member
    Lifting weights can and will help you with bone density. In fact, I would argue that lifting weights in combination with some joint mobility work such as yoga will be the best thing you can do for yourself. Don't let arthritis turn you into a disabled person. Sitting around worrying about what you can't do will turn you into someone who can't do anything.
    Sorry you have this affliction, unfortunately the only thing you can truly do is keep moving.
  • shakiahmaryjane
    shakiahmaryjane Posts: 6 Member
    My knees are my weak spots, I’ve even had surgery one the one for it and steroid injection after healing from surgery, and now I can’t really do squats... all variations of them have just been painful for me. My doctors are all pretty strict about low impact considering not just my knees, but my ankles and hips are also problem areas they recommended a lot of low impact cardio, but I only weigh about 95-100 lbs and need to gain.
  • shakiahmaryjane
    shakiahmaryjane Posts: 6 Member
    Would the stationary bike be a good way to gain muscle and not burn too much? The doctors have suggested it and I have tried it and it’s not uncomfortable but I am worried about the cardio aspect of it... should I increase the resistance on the pedals to use more muscle?
  • mutantspicy
    mutantspicy Posts: 624 Member
    edited July 2018
    ^ Have you tried leg press or leg extentions. I can't imagine they would be much better, but aleast you could lighten the load until you get stronger. The problem is if you keep babying them as your doctors say, what do you think they'll be like a year from now better or worse?
  • shakiahmaryjane
    shakiahmaryjane Posts: 6 Member
    ^I was extremely ill (puking almost everyday) for a long time in the process of trying to find medication that works for me, but as I found a medication a year ago that works I have been going to college for engineering and gone up from about 85lbs to 95-100lbs (where I am stuck), I haven’t stopped moving around or letting it turn me into a disabled person - but thanks for judging me personally instead of just offering advice, anyways, I’d rather gain muscle than fat. And I have not been babying my body, I’ve been trying new things to find that work for me. Before my arthritis, I was trying to lose weight because I was a bit chubby and wanted to be more fit, so now I have little knowledge on muscle gains as I was heavily focused on cardio and fat loss. I just wanted some tips like the yoga, which I was going to ask for your suggestion on an app or YouTube channel that would be a good place to start, without you assuming I’ve been laying in bed for years. I wouldn’t be thinking about furthering my exercise more than a lot of stairs and walking if I didn’t feel I have healed my body and built up enough muscle to try higher intensity workouts. And of course I will worry, the thought of a flare up where my joints quadruples in size that may need surgery and a steroid injection among other extra medications on top of the regular - I’m trying to move forward with my health, not do something that throws 3 years of work away.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited July 2018
    shakiahmaryjane wrote: »
    My knees are my weak spots, I’ve even had surgery one the one for it and steroid injection after healing from surgery, and now I can’t really do squats... all variations of them have just been painful for me. My doctors are all pretty strict about low impact considering not just my knees, but my ankles and hips are also problem areas they recommended a lot of low impact cardio, but I only weigh about 95-100 lbs and need to gain.

    Is there a point or even a weight of the squat that it doesn't feel painful such as the beginning? Just trying to get a gauge here over the interwebs.

    Squats will help your not only strength your knees, ankles, and hips it can help with mobility a lot. I'm speaking of someone who was either in a wheelchair or walking with a cane for many years from a a proggresive joint disease.
    shakiahmaryjane wrote: »
    Would the stationary bike be a good way to gain muscle and not burn too much? The doctors have suggested it and I have tried it and it’s not uncomfortable but I am worried about the cardio aspect of it... should I increase the resistance on the pedals to use more muscle?

    Stationary bike won't build muscle and I'm surprised your dr suggested it would.
  • mmebouchon
    mmebouchon Posts: 855 Member
    Weight training is great for building muscle but you may want to go a bit more slowly than what is recommended on most sites and books on weight training depending your level of inflammation. The muscle damage that is need for strengthening to occur can be a bit inflammatory. For example start with twice a week with 3 or 4 days between workouts.
  • shakiahmaryjane
    shakiahmaryjane Posts: 6 Member
    Chieflrg wrote: »
    shakiahmaryjane wrote: »
    My knees are my weak spots, I’ve even had surgery one the one for it and steroid injection after healing from surgery, and now I can’t really do squats... all variations of them have just been painful for me. My doctors are all pretty strict about low impact considering not just my knees, but my ankles and hips are also problem areas they recommended a lot of low impact cardio, but I only weigh about 95-100 lbs and need to gain.

    Is there a point or even a weight of the squat that it doesn't feel painful such as the beginning? Just trying to get a gauge here over the interwebs.

    Squats will help your not only strength your knees, ankles, and hips it can help with mobility a lot. I'm speaking of someone who was either in a wheelchair or walking with a cane for many years from a a proggresive joint disease.
    shakiahmaryjane wrote: »
    Would the stationary bike be a good way to gain muscle and not burn too much? The doctors have suggested it and I have tried it and it’s not uncomfortable but I am worried about the cardio aspect of it... should I increase the resistance on the pedals to use more muscle?

    Stationary bike won't build muscle and I'm surprised your dr suggested it would.

    All squats can be quite painful even with no weights, I have found that exercises like glute bridges and planks work the best, the more slow exercises that require holding the position
  • mutantspicy
    mutantspicy Posts: 624 Member
    shakiahmaryjane wrote: »
    ^I was extremely ill (puking almost everyday) for a long time in the process of trying to find medication that works for me, but as I found a medication a year ago that works I have been going to college for engineering and gone up from about 85lbs to 95-100lbs (where I am stuck), I haven’t stopped moving around or letting it turn me into a disabled person - but thanks for judging me personally instead of just offering advice, anyways, I’d rather gain muscle than fat. And I have not been babying my body, I’ve been trying new things to find that work for me. Before my arthritis, I was trying to lose weight because I was a bit chubby and wanted to be more fit, so now I have little knowledge on muscle gains as I was heavily focused on cardio and fat loss. I just wanted some tips like the yoga, which I was going to ask for your suggestion on an app or YouTube channel that would be a good place to start, without you assuming I’ve been laying in bed for years. I wouldn’t be thinking about furthering my exercise more than a lot of stairs and walking if I didn’t feel I have healed my body and built up enough muscle to try higher intensity workouts. And of course I will worry, the thought of a flare up where my joints quadruples in size that may need surgery and a steroid injection among other extra medications on top of the regular - I’m trying to move forward with my health, not do something that throws 3 years of work away.

    I wasn't judging you or assuming anything, sorry if you thought so. Not my intention at all. Just pointing out the harsh reality of the disease, its progressive its only going to get worse. Its better to start now when you are still young. If I'm judging anyone its your doctors and their horrible advice. I hate to say it but if you can't do squats now, what won't you be able to do next year? Its why I suggested yoga and leg press / extensions with light weight. You can even use resistance bands to get started. These things will help you build some strength in your knees hopefully enough to where eventually you can do squats. Can you do deadlifts or toe raises or farmer carries? Just carrying a load will help build some strength.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    shakiahmaryjane wrote: »
    Chieflrg wrote: »
    shakiahmaryjane wrote: »
    My knees are my weak spots, I’ve even had surgery one the one for it and steroid injection after healing from surgery, and now I can’t really do squats... all variations of them have just been painful for me. My doctors are all pretty strict about low impact considering not just my knees, but my ankles and hips are also problem areas they recommended a lot of low impact cardio, but I only weigh about 95-100 lbs and need to gain.

    Is there a point or even a weight of the squat that it doesn't feel painful such as the beginning? Just trying to get a gauge here over the interwebs.

    Squats will help your not only strength your knees, ankles, and hips it can help with mobility a lot. I'm speaking of someone who was either in a wheelchair or walking with a cane for many years from a a proggresive joint disease.
    shakiahmaryjane wrote: »
    Would the stationary bike be a good way to gain muscle and not burn too much? The doctors have suggested it and I have tried it and it’s not uncomfortable but I am worried about the cardio aspect of it... should I increase the resistance on the pedals to use more muscle?

    Stationary bike won't build muscle and I'm surprised your dr suggested it would.

    All squats can be quite painful even with no weights, I have found that exercises like glute bridges and planks work the best, the more slow exercises that require holding the position

    I see, hence why I asked. When I had problems I did partial squats with a slow tempo which greased me for full range after a while.

    The biggest prob with glute bridges is the range of motion is so little, but if that's a option that's the right direction regardless.

    If you can't perform even partial squats right now then have you tried leg press in any compacity?
  • shakiahmaryjane
    shakiahmaryjane Posts: 6 Member
    Chieflrg wrote: »
    shakiahmaryjane wrote: »
    Chieflrg wrote: »
    shakiahmaryjane wrote: »
    My knees are my weak spots, I’ve even had surgery one the one for it and steroid injection after healing from surgery, and now I can’t really do squats... all variations of them have just been painful for me. My doctors are all pretty strict about low impact considering not just my knees, but my ankles and hips are also problem areas they recommended a lot of low impact cardio, but I only weigh about 95-100 lbs and need to gain.

    Is there a point or even a weight of the squat that it doesn't feel painful such as the beginning? Just trying to get a gauge here over the interwebs.

    Squats will help your not only strength your knees, ankles, and hips it can help with mobility a lot. I'm speaking of someone who was either in a wheelchair or walking with a cane for many years from a a proggresive joint disease.
    shakiahmaryjane wrote: »
    Would the stationary bike be a good way to gain muscle and not burn too much? The doctors have suggested it and I have tried it and it’s not uncomfortable but I am worried about the cardio aspect of it... should I increase the resistance on the pedals to use more muscle?

    Stationary bike won't build muscle and I'm surprised your dr suggested it would.

    All squats can be quite painful even with no weights, I have found that exercises like glute bridges and planks work the best, the more slow exercises that require holding the position

    I see, hence why I asked. When I had problems I did partial squats with a slow tempo which greased me for full range after a while.

    The biggest prob with glute bridges is the range of motion is so little, but if that's a option that's the right direction regardless.

    If you can't perform even partial squats right now then have you tried leg press in any compacity?

    I haven’t done leg presses since high school, I will see if my gym had the equipment required next time I’m there
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