Building glute muscle
comptonelizabeth
Posts: 1,701 Member
For various reasons, I've had to give up lifting altogether and haven't lifted now for about 8 months. I've lost both strength and muscle which is to be expected. Recently (at the suggestion of Doctor and physio) I've been doing swimming and pilates and trying to walk more plus some resistance band exercises (I know none of those things will build muscle but I'm hoping I might at least regain some strength and preserve the muscle I still have) This has helped legs and upper body but I'm appalled at my droopy glutes which, at the age of 64 are not a pretty sight and I've also noticed an increase in lower back pain.
Any suggestions regarding exercises which might help strengthen and hopefully lift my bottom? I can't use weights and have been told not to do squats. Help please!
Any suggestions regarding exercises which might help strengthen and hopefully lift my bottom? I can't use weights and have been told not to do squats. Help please!
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Replies
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Are you restricted weight loaded training entirely?
If so, why?1 -
Are you restricted weight loaded training entirely?
If so, why?
Pretty much, yes. I have various conditions - severe degenerative disc disease, hip bursitis, osteoporosis in the lower spine and hip and was injuring myself frequently whenever I followed a lifting program, despite being very careful about warming up, correct form etc. I now find any kind of lifting is painful and s makes things worse, so the advice is to stop it altogether (though I might be able to resume at a later date) But I'm finding the loss of strength and muscle quite depressing!1 -
Unfortunately many medical professionals are ignorant when it comes to the how's why's and what's of a properly applied strength training program in the masters population so their default position is to not lift.
https://www.youtube.com/channel/UCwNjgwAS3wBBxcwouQz5J9w
My guess is that while you were doing your best to maintain proper form without a trained eye it was not as good as you think. I would suggest consulting with a knowledgeable coach:
https://startingstrength.org/site/coaches
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Unfortunately many medical professionals are ignorant when it comes to the how's why's and what's of a properly applied strength training program in the masters population so their default position is to not lift.
https://www.youtube.com/channel/UCwNjgwAS3wBBxcwouQz5J9w
My guess is that while you were doing your best to maintain proper form without a trained eye it was not as good as you think. I would suggest consulting with a knowledgeable coach:
https://startingstrength.org/site/coaches
Thank you, yes I agree their default position is often, stop what you were doing
You are probably right about form as I was working out at home, in front of a mirror. Apparently I have "hyper mobile" hips - I don't know if that's part of the problem or even if it's a thing!0 -
comptonelizabeth wrote: »For various reasons, I've had to give up lifting altogether and haven't lifted now for about 8 months. I've lost both strength and muscle which is to be expected. Recently (at the suggestion of Doctor and physio) I've been doing swimming and pilates and trying to walk more plus some resistance band exercises (I know none of those things will build muscle but I'm hoping I might at least regain some strength and preserve the muscle I still have) This has helped legs and upper body but I'm appalled at my droopy glutes which, at the age of 64 are not a pretty sight and I've also noticed an increase in lower back pain.
Any suggestions regarding exercises which might help strengthen and hopefully lift my bottom? I can't use weights and have been told not to do squats. Help please!
Can you do hip thrusts?.... Unweighted?
1 -
comptonelizabeth wrote: »Are you restricted weight loaded training entirely?
If so, why?
Pretty much, yes. I have various conditions - severe degenerative disc disease, hip bursitis, osteoporosis in the lower spine and hip and was injuring myself frequently whenever I followed a lifting program, despite being very careful about warming up, correct form etc. I now find any kind of lifting is painful and s makes things worse, so the advice is to stop it altogether (though I might be able to resume at a later date) But I'm finding the loss of strength and muscle quite depressing!
I see. I'd hazard more than likely the severe degenerative disc disease is at the top of concerns. The others would be more of a discover the proper volume/intensity/frequency that works best for you as a individual.
May I ask what was the lifting program you were running? What was your experience with it for warm-ups to working sets? Was at any point any of the lifts tolerable where pain didn't get worse or perhaps better as the session continued?0 -
comptonelizabeth wrote: »Are you restricted weight loaded training entirely?
If so, why?
Pretty much, yes. I have various conditions - severe degenerative disc disease, hip bursitis, osteoporosis in the lower spine and hip and was injuring myself frequently whenever I followed a lifting program, despite being very careful about warming up, correct form etc. I now find any kind of lifting is painful and s makes things worse, so the advice is to stop it altogether (though I might be able to resume at a later date) But I'm finding the loss of strength and muscle quite depressing!
I can't speak to the others... but are they seriously recommending no lifting at all for the bursitis and osteo? I have bursitis and osteopenia, and the PT I'm working with *highly* recommends lifting and weight training as part of core and glute strengthening. To the point that we do it during sessions.
If you're not seeing a PT -- physical therapist, not personal training -- see if your insurance will cover one. Mine has been really good so far at finding ways to strenghten, which in turn helps the bursitis.1 -
When you are able to lift again, you might want to look into Arnie and Franco era programs. When I started lifting the focus was much more on isolation movements than the compound moves that are fashionable now. I think it is a lot harder to get injuries with isolation exercises.
If you want glutes, do your cardio in the form of skating. Inline, ice or quads.1 -
My experience lifting with structural back issues: I have a disc bulge and SI joint problems but wanted to continue lifting. I saw an orthopedic doctor who gave me this assessment. He referred me to physical therapy and communicates with my PT when needed.
The PT gave me corrective exercise and reviewed my lifting plan, told me what to avoid and what might be safe and helpful.
I have been following this advice successfully.
Maybe this is a path to pursue: orthopedist referral to physical therapy, and finding out from a PT what might be safe for you.2 -
When you are able to lift again, you might want to look into Arnie and Franco era programs. When I started lifting the focus was much more on isolation movements than the compound moves that are fashionable now. I think it is a lot harder to get injuries with isolation exercises.
If you want glutes, do your cardio in the form of skating. Inline, ice or quads.
Arnie and Franco did a lot of compound movements...compound movements aren't something newly fashionable...they've been at the foundation of weight lifting since weight lifting became a thing. You're actually more likely to get overuse injuries doing a bunch of isolation work, particularly if it's high volume like a bodybuilder like Arnie or Franco would have done. Compound movements with proper form and load do not result in injury. Issues would be caused by improper form or a load that isn't commensurate with skill.
That said, I probably wouldn't get under a barbell with severe degenerative disk disease and would just follow my physio's advice.1 -
I am not recommending trying to follow an Arnie and Franco routine, but just the lifting program of the era where it is easier to achieve perfect form due to the simplicity of isolation moves. When I first started lifting I followed a progrm from a Rachel McLish book.1
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collectingblues wrote: »comptonelizabeth wrote: »Are you restricted weight loaded training entirely?
If so, why?
Pretty much, yes. I have various conditions - severe degenerative disc disease, hip bursitis, osteoporosis in the lower spine and hip and was injuring myself frequently whenever I followed a lifting program, despite being very careful about warming up, correct form etc. I now find any kind of lifting is painful and s makes things worse, so the advice is to stop it altogether (though I might be able to resume at a later date) But I'm finding the loss of strength and muscle quite depressing!
I can't speak to the others... but are they seriously recommending no lifting at all for the bursitis and osteo? I have bursitis and osteopenia, and the PT I'm working with *highly* recommends lifting and weight training as part of core and glute strengthening. To the point that we do it during sessions.
If you're not seeing a PT -- physical therapist, not personal training -- see if your insurance will cover one. Mine has been really good so far at finding ways to strenghten, which in turn helps the bursitis.
Thank you. Yes, for quite a while both doctor and physio were encouraging me to continue with lifting.
The issue is that I keep injuring myself and it seems to happen after apparently innocuous movement (eg I'm currently in pain after wrenching a calf muscle just from coming downstairs!) I have other long term health issues, one of which means I've been on steroids for over 15 years (a separate issue I won't go into now) which may be exacerbating things. I don't think anyone is saying, never lift another thing ever again! But current issues make it very painful, and certainly seem to make lower back pain much worse and I have finally realised that smiling through the pain is not the answer1 -
comptonelizabeth wrote: »Are you restricted weight loaded training entirely?
If so, why?
Pretty much, yes. I have various conditions - severe degenerative disc disease, hip bursitis, osteoporosis in the lower spine and hip and was injuring myself frequently whenever I followed a lifting program, despite being very careful about warming up, correct form etc. I now find any kind of lifting is painful and s makes things worse, so the advice is to stop it altogether (though I might be able to resume at a later date) But I'm finding the loss of strength and muscle quite depressing!
I see. I'd hazard more than likely the severe degenerative disc disease is at the top of concerns. The others would be more of a discover the proper volume/intensity/frequency that works best for you as a individual.
May I ask what was the lifting program you were running? What was your experience with it for warm-ups to working sets? Was at any point any of the lifts tolerable where pain didn't get worse or perhaps better as the session continued?
Initially I was doing strong lifts, it became unmanageable (even with frequent deloading) and not only made existing pain worse but caused new pain in shoulder, neck etc
I switched to a bodyweight program for a while but even that was causing pain.0 -
My experience lifting with structural back issues: I have a disc bulge and SI joint problems but wanted to continue lifting. I saw an orthopedic doctor who gave me this assessment. He referred me to physical therapy and communicates with my PT when needed.
The PT gave me corrective exercise and reviewed my lifting plan, told me what to avoid and what might be safe and helpful.
I have been following this advice successfully.
Maybe this is a path to pursue: orthopedist referral to physical therapy, and finding out from a PT what might be safe for you.
Thank you, I'll look into it!1 -
Scotty2HotPie wrote: »comptonelizabeth wrote: »For various reasons, I've had to give up lifting altogether and haven't lifted now for about 8 months. I've lost both strength and muscle which is to be expected. Recently (at the suggestion of Doctor and physio) I've been doing swimming and pilates and trying to walk more plus some resistance band exercises (I know none of those things will build muscle but I'm hoping I might at least regain some strength and preserve the muscle I still have) This has helped legs and upper body but I'm appalled at my droopy glutes which, at the age of 64 are not a pretty sight and I've also noticed an increase in lower back pain.
Any suggestions regarding exercises which might help strengthen and hopefully lift my bottom? I can't use weights and have been told not to do squats. Help please!
Can you do hip thrusts?.... Unweighted?
Yes! That's one thing I can still do!1 -
Thank you for all the replies, I'm very grateful
I think, as someone has said, that even though I have tried to follow correct form, it's likely that I haven't!
I'm not someone who gives up easily and I've tried hard to persevere, but currently I'm in more pain and am less mobile than ever before. I have a couple of other chronic conditions, and long term use of meds such as steroids probably haven't helped.
I am finally starting to feel a return of movement and flexibility - I think pilates and swimming have helped - and am really hoping I can eventually get back to lifting but at the moment it's out of the question. I just want to make sure I don't lose any more muscle, having worked so hard to build it, which is no mean feat in your 60s.
Thanks for all the suggestions and I will look for a local physio who can advise me on form and suggest an individually tailored programme. I'm in the UK so physio is free on the NHS but in my experience they can only offer limited help because they are over stretched.2 -
Good luck with finding the right physio. Here is an example of an old fashioned lifting program where perfect form is relatively easy to achieve. The lower back and leg day in particular looks quite safe.
http://rippeder.com/content/rachel-mclishs-workout-routine
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Good luck with finding the right physio. Here is an example of an old fashioned lifting program where perfect form is relatively easy to achieve. The lower back and leg day in particular looks quite safe.
http://rippeder.com/content/rachel-mclishs-workout-routine
Thank you so much, I'll definitely take a look x0 -
comptonelizabeth wrote: »comptonelizabeth wrote: »Are you restricted weight loaded training entirely?
If so, why?
Pretty much, yes. I have various conditions - severe degenerative disc disease, hip bursitis, osteoporosis in the lower spine and hip and was injuring myself frequently whenever I followed a lifting program, despite being very careful about warming up, correct form etc. I now find any kind of lifting is painful and s makes things worse, so the advice is to stop it altogether (though I might be able to resume at a later date) But I'm finding the loss of strength and muscle quite depressing!
I see. I'd hazard more than likely the severe degenerative disc disease is at the top of concerns. The others would be more of a discover the proper volume/intensity/frequency that works best for you as a individual.
May I ask what was the lifting program you were running? What was your experience with it for warm-ups to working sets? Was at any point any of the lifts tolerable where pain didn't get worse or perhaps better as the session continued?
Initially I was doing strong lifts, it became unmanageable (even with frequent deloading) and not only made existing pain worse but caused new pain in shoulder, neck etc
I switched to a bodyweight program for a while but even that was causing pain.
Stronglifts isn't a great program as written. Being a LP and requiring excessive deloading that won't promote progress withIn that program as written is just a recipe for "wrong" unless the person is untrained. Though there are modifications that would make it okay for those who deal with chronic pain. Of course that also means it's no longer that program anymore so why not just find good programming.
Pain is very complex and more details are needed.
I would suggest a consult with either Dr. Derek Miles or Dr. Michael Ray over at Barbell Medicine. I believe they are capped at the moment but you can join the waiting list for a consult and one month programming.
I would be more than happy to help you out otherwise but more info is needed and I don't believe MFP allows me to reach out to you in a way to obtain that info outside of the forums which isn't optimal for that purpose.2 -
comptonelizabeth wrote: »Thank you for all the replies, I'm very grateful
I think, as someone has said, that even though I have tried to follow correct form, it's likely that I haven't!
I'm not someone who gives up easily and I've tried hard to persevere, but currently I'm in more pain and am less mobile than ever before. I have a couple of other chronic conditions, and long term use of meds such as steroids probably haven't helped.
I am finally starting to feel a return of movement and flexibility - I think pilates and swimming have helped - and am really hoping I can eventually get back to lifting but at the moment it's out of the question. I just want to make sure I don't lose any more muscle, having worked so hard to build it, which is no mean feat in your 60s.
Thanks for all the suggestions and I will look for a local physio who can advise me on form and suggest an individually tailored programme. I'm in the UK so physio is free on the NHS but in my experience they can only offer limited help because they are over stretched.
Definitely ask your physio to help you with form -- they'll do it! I was shocked at how during my session today, we literally spent half of the time working on my squat and deadlift form, so that I could go home and do it, and improve my glute strength. I never would have thought physical therapy could do that!3 -
Hey, thank you, I really appreciate your thoughts. I'm in the UK so that probably isn't possible - I'm assuming that's a US thing?comptonelizabeth wrote: »comptonelizabeth wrote: »Are you restricted weight loaded training entirely?
If so, why?
Pretty much, yes. I have various conditions - severe degenerative disc disease, hip bursitis, osteoporosis in the lower spine and hip and was injuring myself frequently whenever I followed a lifting program, despite being very careful about warming up, correct form etc. I now find any kind of lifting is painful and s makes things worse, so the advice is to stop it altogether (though I might be able to resume at a later date) But I'm finding the loss of strength and muscle quite depressing!
I see. I'd hazard more than likely the severe degenerative disc disease is at the top of concerns. The others would be more of a discover the proper volume/intensity/frequency that works best for you as a individual.
May I ask what was the lifting program you were running? What was your experience with it for warm-ups to working sets? Was at any point any of the lifts tolerable where pain didn't get worse or perhaps better as the session continued?
Initially I was doing strong lifts, it became unmanageable (even with frequent deloading) and not only made existing pain worse but caused new pain in shoulder, neck etc
I switched to a bodyweight program for a while but even that was causing pain.
Stronglifts isn't a great program as written. Being a LP and requiring excessive deloading that won't promote progress withIn that program as written is just a recipe for "wrong" unless the person is untrained. Though there are modifications that would make it okay for those who deal with chronic pain. Of course that also means it's no longer that program anymore so why not just find good programming.
Pain is very complex and more details are needed.
I would suggest a consult with either Dr. Derek Miles or Dr. Michael Ray over at Barbell Medicine. I believe they are capped at the moment but you can join the waiting list for a consult and one month programming.
I would be more than happy to help you out otherwise but more info is needed and I don't believe MFP allows me to reach out to you in a way to obtain that info outside of the forums which isn't optimal for that purpose.
I started the SL programme because it looked so simple. I did start to see good results but the pain wasn't worth it and, as I say, I now feel less mobile and strong than before I started lifting!collectingblues wrote: »comptonelizabeth wrote: »Thank you for all the replies, I'm very grateful
I think, as someone has said, that even though I have tried to follow correct form, it's likely that I haven't!
I'm not someone who gives up easily and I've tried hard to persevere, but currently I'm in more pain and am less mobile than ever before. I have a couple of other chronic conditions, and long term use of meds such as steroids probably haven't helped.
I am finally starting to feel a return of movement and flexibility - I think pilates and swimming have helped - and am really hoping I can eventually get back to lifting but at the moment it's out of the question. I just want to make sure I don't lose any more muscle, having worked so hard to build it, which is no mean feat in your 60s.
Thanks for all the suggestions and I will look for a local physio who can advise me on form and suggest an individually tailored programme. I'm in the UK so physio is free on the NHS but in my experience they can only offer limited help because they are over stretched.
Definitely ask your physio to help you with form -- they'll do it! I was shocked at how during my session today, we literally spent half of the time working on my squat and deadlift form, so that I could go home and do it, and improve my glute strength. I never would have thought physical therapy could do that!
I can imagine! One thing my physio pointed out was that my feet were pronating (she looked at my dead lift form) so I think everything is out of whack. I'm hoping pilates will help that (it's a small class and the instructor is a trained physio)1 -
comptonelizabeth wrote: »Hey, thank you, I really appreciate your thoughts. I'm in the UK so that probably isn't possible - I'm assuming that's a US thing?
I started the SL programme because it looked so simple. I did start to see good results but the pain wasn't worth it and, as I say, I now feel less mobile and strong than before I started lifting!
You can contact them via internet at the website I mentioned and at the very least be put on the waiting list. They are very smart doctors and are very knowledgeable on training. As a person who suffers with pain 24/7 I assure you that it is worth the time if you can continue to train in some compacity.
SL is fine for a person who is untrained and just starting out(2-5 months). It isn't very good for long term training though being a LP and the volume is inappropriate with hardly any load management for optimal results.
I wish you the best.
1 -
Not sure why everyone is advising you to keep lifting when you specifically said you are looking for other things to do. I also have various issues including arthritis and personally would advise sticking to the medical advise of people who know your full history on that ( I work with my physio on what I can/can't do).
Walking on an incline can help to tone glutes, as does running (if you can do that).1 -
Not sure why everyone is advising you to keep lifting when you specifically said you are looking for other things to do. I also have various issues including arthritis and personally would advise sticking to the medical advise of people who know your full history on that ( I work with my physio on what I can/can't do).
Walking on an incline can help to tone glutes, as does running (if you can do that).
The majority is suggesting to seek medical advice with those who have a speciality in these issues so he/she can continue to lift and reap the benefits of resistance training. I don't believe I even read one person suggesting to continue lifting without medical advice of some sort.
As mentioned previously, most doctors don't understand how to train or even the benefits of it unfortunately. 9/10 US doctors don't know the standard recommendation of resistance training and I believe only a small amount that do, actually advise it. This is a huge problem in the medical field.
Case example when I was dx'd with a joint disease my doctor advised me to stop lifting heavy which put me in a wheel chair and/or cane in only a few months. My doctor was a runner, not a lifter. I returned to lifting heavy and I was back walking unassisted in a relatively short time.2 -
Not sure why everyone is advising you to keep lifting when you specifically said you are looking for other things to do. I also have various issues including arthritis and personally would advise sticking to the medical advise of people who know your full history on that ( I work with my physio on what I can/can't do).
Walking on an incline can help to tone glutes, as does running (if you can do that).
Thank you, that's really helpful.
To be fair I think the idea of not lifting is unthinkable for a lot of people. But yeah, it's currently off the agenda for me, at least for a while. By the way I also have arthritis, mainly in my hands, it does hinder progress!1 -
comptonelizabeth wrote: »Hey, thank you, I really appreciate your thoughts. I'm in the UK so that probably isn't possible - I'm assuming that's a US thing?
I started the SL programme because it looked so simple. I did start to see good results but the pain wasn't worth it and, as I say, I now feel less mobile and strong than before I started lifting!
You can contact them via internet at the website I mentioned and at the very least be put on the waiting list. They are very smart doctors and are very knowledgeable on training. As a person who suffers with pain 24/7 I assure you that it is worth the time if you can continue to train in some compacity.
SL is fine for a person who is untrained and just starting out(2-5 months). It isn't very good for long term training though being a LP and the volume is inappropriate with hardly any load management for optimal results.
I wish you the best.
Thank you
Sorry to hear you also suffer pain - I wish you all the best, too! 1 -
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Maybe look into Miranda Esmonde-White? She has a show on PBS/klrn and does exercises for pain management, mobility, and strength in the form of what looks like a cross between ballet, pilates, and Tai chi.2
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