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!
All of the responses are excellent. I would only add that the best low back exercise I know is the, and I hope I’m not wrongly quoting yoga, cobra. In a prone position, clasp the hands behind the neck, and with no lower body contraction, extend the trunk off the floor. It doesn’t have to be a big movement, maybe only 15-20 degrees of extension.
If he hasn’t already, a visit with his orthopedist to clarify the etiology of his knee pain would be a good idea.
Unfortunately, this is a pretty general question and without having an actual assessment “results”, it is not wise to try and help with program design. A few thoughts: is he medically cleared to workout – and are there any contraindications?
Some more food for thought: the knees could hurt because of his weight, degenerative issues and/or bad tracking. Have you done a functional movement screen (or a similar postural assessment)? The low back could hurt because of tight hamstrings. And the two can be related. And they could be playing off each other.
I would do a proper assessment and work on body alignment and core exercises to start (ie., cat/cow, bird dog, bridges, side clam, curl up, etc.) as well as some general strength training (light weights – so as to concentrate on proper form – and then some machines [just to start]); a good introduction and be enthused. Also, I would suggest to maybe do cardio spurts in between (as well as cardio on other days)…all the while making sure to not add extra compression to the back (for now); and again only if medically cleared.
I wish you well with this client.