What are the best strength exercises for someone (54 year old male) with low back pain and knee pain? This person is pre-hypertensive and has a BMIi of 39. Wants to lose quite a bit of weight and has never lifted weights before. Any suggestions on some exercises to be prescribed? (legs, core, back….). I don’t want to overwhelm him with too much.. since he has never lifted. How many reps and sets are appropriate for this client?… (8-12, obviously low weight… perhaps 2 sets? Thanks so much!
For these types of clients the sequence of starting an exercise program should be:
1. Physician Clearance.
2. ROM assessment and any other assessments that are indicated.
3. Begin with foundation movements at all joints within comfort.
4. If available, include aquatic exercise.
5. Begin addition of resistance.
6. Use slow careful progression/regression as tolerated.
Even my collegiate athlete clients go through this initial phase. The information that I get from this system is the basis for the program design.
First and foremost would be an authorization from the client’s physician to ensure that he isn’t causing any damage or problems by exercising. Then I would start him off with low-intensity exercise such as walking and combine (or alternate) that with stationary cycling (which should help build his leg strength without stressing his knees – again assuming that he does NOT have an underlying knee injury/issue that will be exacerbated by exercise). I would then ease him into more body weight, limited range of motion exercise such as ‘mini’ squats, and progress him into using resistance tubes and bands.
I hope that this helps.
What about starting with a fitness assessment from a personal trainer in your area. I think you want a trained eye, evaluating and advising you on your fitness program.
Mac Dodds M.A., CSCS
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