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Strength training for Dummies

ILiftHeavyAcrylics
ILiftHeavyAcrylics Posts: 27,732 Member
edited October 2024 in Fitness and Exercise
I have lupus and am limited on exercise. I also live in a small town with no gym and for the next few weeks I'm in my parents' house (no possibility for adding equipment). I have been walking exclusively for exercise since that's all I've been able to do. I would like to work on building strength and muscle and I was wondering if those hand/ankle weights are helpful for this sort of thing. What would be the best way for a person with weak joints to start out? I used to go to a gym pre-lupus and I did the whole strength training thing but it's been a very long time and I used the fancy machines. Whenever I see people strength training at home (or when I look at online guides/videos) it seems pretty intense and I need something low-key to get started so I can build up slowly. I'd appreciate any advice.

Replies

  • Nopedotjpeg
    Nopedotjpeg Posts: 1,805 Member
    I don't know the details of Lupus in regards to joint pain/limitations. What primarily does it limit you? Does it limit your range of motion? And is it only specific portions of your body primarily?
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I have inflammation in all of my joints but my main problems are hips and spine. Yes it limits mobility significantly but I've been doing better lately and have been cleared for "light strength training." I used to do pilates and I think I could again if I wanted to, if that helps as far as range of motion goes.
  • Nopedotjpeg
    Nopedotjpeg Posts: 1,805 Member
    Hmm. It really sounds like something a physical therapist might be better at addressing if you have access to one. Though, I'm sure there's a few MFPers who may know more about people with limited mobility just starting to weight train.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    No physical therapists here but my hubby is a submarine sonar technician and in a couple of weeks I'll be moving with him to Connecticut where there are lots of people. I'll ask for a physical therapist referral when I get there if you guys think I need professional help. ;)
  • Donna908
    Donna908 Posts: 21 Member
    I have Rheumatoid Arthritis and once my blood work showed lupus but only that one time and then it didn't show for the last 2 blood tests I've had. All I know is I am 36 and there are days I go downstairs to my basement to workout and I am stepping one step at a time like a 90 year old and then when my workout is done I can run up the stairs without breaking my knees (you probably know what I mean). I notice strength in my steps and that has to be good for the joints. Maybe you can fill milk jugs with water (not all the way) and lift those while you sit in a chair or use one jug and twist your body side to side while in the chair. Also you can do some wall push ups or find a pool to go to and swim a little. I try going to a pool from time to time but it's expensive for me. I don't know Just trying to help a little. I lift the juice bottles with straight arms out 10 times each every time I fill the machine at work. It's like I'm OCD now because I always do it. Just saying you can workout with anything.
  • Nopedotjpeg
    Nopedotjpeg Posts: 1,805 Member
    No physical therapists here but my hubby is a submarine sonar technician and in a couple of weeks I'll be moving with him to Connecticut where there are lots of people. I'll ask for a physical therapist referral when I get there if you guys think I need professional help. ;)

    I would just tell you to do squatz and compound movements, but since pain is subjective, I have no idea how that would affect you. If you can do pilates, I guess I would assume you could do some mild calisthenics though. So maybe some bodyweight stuff for now?
  • xraychick77
    xraychick77 Posts: 1,775 Member
    there is no such thing as weak joints. its weak muscles.

    i am sorry you have pain like this. But just like any autoimmune disorder (RA, lupus etc), movement is the best course of action. I am sure you are already on medications, anti inflammatories and such, but getting up and moving can help with the pain of lupus. if you are having degenerative changes in your bones and joint areas, doing some sort of low impact exercise will also help.

    I know its sort of like, it hurts to move, but moving is what i need..its like a cycle.
    Increasing strength means lifting weights, or doing some sort of progressive strength training. Those little ankle and wrist weights arent meant for 'lifting' so much as adding extra intensity to a cardio workout. any added weight though will make you stronger.

    you could try yoga or tai chi. something of that..with positions that require balance and strength. see that does for you.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    there is no such thing as weak joints. its weak muscles.

    i am sorry you have pain like this. But just like any autoimmune disorder (RA, lupus etc), movement is the best course of action. I am sure you are already on medications, anti inflammatories and such, but getting up and moving can help with the pain of lupus. if you are having degenerative changes in your bones and joint areas, doing some sort of low impact exercise will also help.

    I know its sort of like, it hurts to move, but moving is what i need..its like a cycle.
    Increasing strength means lifting weights, or doing some sort of progressive strength training. Those little ankle and wrist weights arent meant for 'lifting' so much as adding extra intensity to a cardio workout. any added weight though will make you stronger.

    you could try yoga or tai chi. something of that..with positions that require balance and strength. see that does for you.

    Yes you're right-- it hurts to move but it hurts more if I just lie around, hence the walking. However there have been concerns about damage to my joints, which is why I thought that strength training might be helpful to strengthen the muscles around the joints.

    Thanks for the advice-- I will discuss your suggestions with my rheumatologist when I see him next. Now that I'm down 30 lbs I have been feeling much better and needing less medication, so I'm hoping I can add some more activity.
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