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!
I would begin by strengthening his core, he will need that stability and strength for everything to follow. Bridges are a good one to start with (what’s not to like about lying down?) focus on both squeezing and pushing with glutes, and next set have him ‘pull” hips up using his abs(keep the glutes neutral). this completely changes the feel of the exercise and the muscles targeted. Another begining core exercise is pelvic tilts. Lying supine with neutral spine have him flatten low back to the floor hold and release. just a small movement but effective for getting the feel of contracting the core.
Machines are great in the beginning to teach how to dial in on a specific muscle contraction so they can be used to get him to understand how to contract a certain muscle. but moving to free weights as soon as possible will be much more functional and give him a better workout because he will use more muscles to stabilize and more calories burned