Hi everyone. I’m about 8 weeks post op from sleeve. I’m losing slowly but sticking to my diet. I’m trying to exercise, but still struggling with that. I’d like to start lifting weights, like heavy weights - anyone have any tips? I’m 46 years old female and not very athletic.

Definitely start with lighter weights! Strength takes time and form is more important than amount of weight.

Im about 6 weeks out RNY and I’m just starting to get back into strength training. A slow process but patience and persistence will be the key to success.

i second @QTRYNY2018's suggestion to start with lighter weights and build up. Even now that I am lifting heavier weights, my trainer usually has me do my first set with lighter weights for muscle memory, and then gradually increase my weight and reps over the next 2-3 sets.

If you have the funds, I would recommend a personal trainer for a few sessions. They can help you learn how to use the weights safely and effectively. I would be up front and let them know your goal is to learn as much as you can in a few sessions. Trainers are usually very helpful and cool about that. Some gyms offer a free session to get started. You do not usually have to commit to a bunch of sessions and can always set up another session later to check on your progress and get some recommendations. I feel like the money has been worth it for me.

If you do not have the funds, Youtube has a ton of videos that talk about form, reps, and how to build up on weights. I believe the gym staff would also be okay confirming that you are using the correct form for free :-).

Thanks for responses. Do you both use free weights or the machines? I’ve only ever used the machines but it always seems like the “serious” people always use the free weights

hmmmm...It depends on the exercise. I do a lot of combination exercises, like boxsquats into over head press with free weights. I would use a machine to do pull downs or sitting row pulls.

Sitting here thinking about it, the free weights are typically used if I am pushing away or up. Or, if I am doing another exercise in combination (squats, steps, etc.) The machines provide resistance when I am pulling and remaining stationary.

A typical work out for me would be the below. I usually switch between 2 exercises, doing 3 sets of each (building weight), and then move on to the next set of 2

• Kettle Bell swings (free weight) & Step ups with weight (free weights)
  • Note that the guy is stepping way higher than I ever would, I would use a lower platform
• Lat pull downs (machine)/ or Sitting Row (Machine) & layback press ups (free weights)
  • On the layback press ups, I am usually laying on a weight bench instead of on the floor, but in the same position. My knees are bent and my feet are up on the end of the bench. You may be a little scrunched, but don't let your head hang off, it will really hurt your neck.
• Planks (body weight) & Medicine Ball Slams (Kind of a free weight)
  • There are a ton of different planks. I started on my elbows with my knees bent and worked up my times and then moved on to the tougher ones.
  • I have always used a 10lb medicine ball and just built up the number of reps. These are SUPER fun, and stress relieving, but also very noisy :-).

Other, recent exercises:

• TRX assisted Squats (body weight)
• Resistance Band Pull Aparts (band)
• Rope (heavy ropes)
  • I standing in a slight squat position and just using one rope right now for these exercises, since I am just starting on the ropes.

There are so many different exercises! My personal trainer guided me to all of these. Sorry the links are from all over the place, I couldn't find videos for everything :-(.

On 7/21/2018 at 5:59 PM, Happy2lose13 said:

Hi everyone. I’m about 8 weeks post op from sleeve. I’m losing slowly but sticking to my diet. I’m trying to exercise, but still struggling with that. I’d like to start lifting weights, like heavy weights - anyone have any tips? I’m 46 years old female and not very athletic.

First and foremost, wait until your docs give you the thumbs up for weight lifting, you don't want to rip anything!

Machines are going to target muscle groups, but that's it. They don't really help with all the supporting muscle groups that get activated when you use free weights. But, machines keep your form correct, something that you have to do on your own with free weights and if your form isn't right, you can cause damages.

So it really all depends on what you want to do, there is nothing wrong with using machines at all. But you just need to understand that there are lots of muscle groups that are just not going to be activated during those machine based exercises. But you know your form is going to be correct. (or more correct). And yes people are divided on machines / free weight. But both will work for building muscle.

Check into alternating your lifting with drop sets, pyramid sets, super sets, etc etc. Check into Casein protein for your night time protein because it is a slow acting protein and helps build muscle mass over night while you sleep.

Creatine is also very helpful.

But again, get clearance before you start doing anything heavy!

There are videos online of proper form, but you should still get help from a live person with this - they can work with you on balance and alignment so you can work on your own eventually. Even if you are squatting or deadlifting just the bar (40lbs on its own usually). The quickest way back to the couch is by way of an injury!

You don't need to go some heavy lifting weights. Try making some move, a dance routine, with a bit of light and tolerable weights. I also suggest for you not looking into numbers.

I know this is old, but here are some workouts I like:

https://www.amazon.com/Drop-Two-Sizes-Proven-Clothes/dp/1609614631/ref=mp_s_a_1_1?ie=UTF8&qid=1539128185&sr=8-1&pi=AC_SX236_SY340_FMwebp_QL65&keywords=drop+two+sizes+book

I'm pre-op, but have had a lot of gym time in my past. I highly recommend at least one personal trainer session. It is well worth it! They can show you tons of proper techniques with the free weights, and you'll get a range of motion with them that you won't get using the machines. A trainer can show you how many sets/reps to do, too, and every gym I've been to, they've given me a printout of my custom workout so I can bring it with me each time so I remember it all.

Free weights are my absolute favorite at the gym - I always feel like I did so much more when I use them, activating muscle groups that are trickier to do on the machines. But I use the machines, too! I don't know what you mean by heavy weights, but starting with 5 or 7lb dumbbells is perfectly good for a beginner. You don't want to pull a muscle. I max out at 20lbs for any given exercise with free weights.

Edited October 10, 20187 yr by mousecat88

I had 2 sets of dumbells, a 10lb set and a 20lb adjustable set.

I needed 10 lbs per arm for some things (like arms strait out to the sides, or strait out in front) but the 20lbs per arm for things like pushing strait up over my head, or holding and stepping up on a step.

I have hurt myself a few years ago and am afraid to use my left arm with heavy weights. Need a refferal to a physical therapist to see what is safe and best given my arm's new anatomy (clavicle is disconnected, as in in two non touching peices)

Hurt myself gives the wrong impression.

I was in a car accident. I didn't hurt myself in the gym or anything.

(Don't wanna scare anyone away from lifting heavy!)

Edited October 10, 20187 yr by Medowsweet

On 7/21/2018 at 3:59 PM, Happy2lose13 said:

Hi everyone. I’m about 8 weeks post op from sleeve. I’m losing slowly but sticking to my diet. I’m trying to exercise, but still struggling with that. I’d like to start lifting weights, like heavy weights - anyone have any tips? I’m 46 years old female and not very athletic.

Exercise database:

https://www.bodybuilding.com/exercises/ Pick a muscle on the body chart - It will take you to a list of exercises and a video demonstrating form and how to use equipment

Weight lifting for women:

https://www.bodybuilding.com/category/womens-workouts

https://www.bodybuilding.com/category/women

Weight lifting plans:

https://www.bodybuilding.com/workout-plans/?tag=wrappermarkup