Strength Training With Low-Impact Exercises

This workout is designed for individuals with obesity, limited mobility, and health risks, particularly those undergoing GLP-1 weight loss treatments. The aim is to prevent lean mass loss by building strength through safe, low-impact compound exercises. This beginner-friendly routine provides adaptations to accommodate all fitness levels while gradually increasing strength and improving mobility.

Workout Details

• Duration: 30-40 minutes
• Equipment: Resistance bands, dumbbells, or household items (e.g., water bottles)
• Focus: Full-body compound movements
• Level: Beginner
• Goal: Prevent lean mass loss, build strength, improve mobility

Warm-Up (5-10 minutes)

• Toe Taps: Sit in a chair and alternate tapping your toes in front of you for 2 minutes.
• Seated Arm Swings: Swing your arms forward and backward while seated, for 1 minute.
• Knee Lifts: While seated, lift one knee at a time toward your chest for 1 minute.

Strength Exercises

1. Dumbbell Chest Fly (2-3 sets of 8-10 reps)
   Muscle Groups: Chest, shoulders, arms
   Description:
   • Lie on your back with a dumbbell in each hand, arms extended over your chest.
   • Slowly open your arms wide, lowering the dumbbells until they are parallel with your chest.
   • Bring them back together at the top.
   • Adaptation: Use resistance bands or lighter weights.
   • Tip: Engage your core to maintain stability.
2. Seated Leg Extensions (3 sets of 10 reps per leg)
   Muscle Groups: Quads, legs
   Description:
   • Sit in a chair with feet flat on the floor.
   • Lift one leg, extending it straight out in front of you, then lower it back down.
   • Alternate legs.
   • Adaptation: Use ankle weights to increase difficulty.
   • Tip: Keep your back straight and avoid swinging your leg.
3. Standing Side Leg Lifts (3 sets of 10-12 reps per leg)
   Muscle Groups: Glutes, hips, legs
   Description:
   • Stand behind a chair and hold onto the back for balance.
   • Slowly lift one leg out to the side, keeping it straight.
   • Lower the leg back down and repeat.
   • Adaptation: Perform this exercise seated if standing is difficult.
   • Tip: Avoid leaning; engage your core to stay upright.
4. Banded Pull-Aparts (3 sets of 10-12 reps)
   Muscle Groups: Back, shoulders, arms
   Description:
   • Hold a resistance band with both hands at shoulder height.
   • Pull the band apart by extending your arms out to the sides, then slowly return to the starting position.
   • Adaptation: Use a lighter resistance band or perform without a band to mimic the motion.
   • Tip: Keep your shoulders relaxed and avoid shrugging.
5. Calf Raises (3 sets of 10-12 reps)
   Muscle Groups: Calves, legs
   Description:
   • Stand behind a chair for support.
   • Slowly lift your heels off the ground, standing on your toes, then lower back down.
   • Adaptation: Perform this exercise seated by lifting your toes while sitting.
   • Tip: Focus on slow and controlled movements for better balance.

Cool Down (5-10 minutes)

• Seated Hip Stretch: Sit on a chair, cross one ankle over the opposite knee, and gently lean forward. Hold for 30 seconds per side.
• Arm Across Chest Stretch: Pull one arm across your chest with the opposite hand, holding for 30 seconds on each side.
• Deep Breathing: Focus on slow, deep breaths to relax your muscles and bring your heart rate down.

Safety and Progression Tips

• Hydration: Keep a water bottle nearby and take sips throughout the workout.
• Rest: Don’t rush through the exercises; take breaks as needed to ensure safety and proper form.
• Nutrition: Ensure your meals include sufficient protein to support muscle maintenance and recovery.
• Progress Gradually: Start with lighter weights or fewer sets and increase as you gain strength. Once the exercises become easier, aim for more repetitions or use heavier weights or bands.

This strength training routine focuses on preserving lean muscle mass while being safe and accessible for beginners with obesity and limited mobility. Compound exercises engage multiple muscle groups, promoting functional strength and improving mobility. With consistent practice, you'll gradually increase your strength, protect your lean mass, and feel stronger in your everyday movements.