Jump to content
×
Are you looking for the BariatricPal Store? Go now!

Post surgery strength training



Recommended Posts

Ok y'all, tell me what kind of strength training y'all are doing to tone up post WLS. I had RNY 07/22/19 and need some serious advice. My biggest problem area is of course my upper arms but i'm also needing toning in my thighs and booty.

Share this post


Link to post
Share on other sites

First of all, make sure you are following your doctor's orders for any kind of lifting or abdominal exercises. That is super important.

I started out by walking a minimum 10,000 steps a day, then stair climbing, working up to 20 flights a day. Then arm wall pushups, 3 sets of 50 reps (with hands in different positions.) 3 sets of pelvic tilts, 20 reps. Then an upper body routine using 3 lb. weights, alternating with 5 lbs, with 6 sets of 9 different exercises (10 reps) each. Wide and small arm circles both directions, 3 sets of 20 reps. I also do 3 sets of 9 different leg exercises (10 reps). Then 6 stretches, 3 sets of 30 seconds.

Hope this helps a little. I found the leg exercises on line. The upper body/arm exercises were from my doctor'f office. They work all the arm and chest muscles. You can probably find some good on-line ones, The upper body, leg, and pelvic tilts also work the core and abs.

Share this post


Link to post
Share on other sites

i am still not doing strength training but need to start. 10 months post op and i have been doing ballroom dancing only

Share this post


Link to post
Share on other sites

Thanks for the info. I started doing cardio just after 6 weeks getting 10,000-12,000 steps daily and wanted to start adding in some weights. I'm staying away from anything too core related for a few more weeks.

Share this post


Link to post
Share on other sites

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

  • Recent Topics

  • Most popular:

  • Recent Status Updates

    • ms.sss

      So my surgery anniversary date is on the 24th of this month, but I had my 1-year follow up early with my surgeon this morning (I have another 1-year followup at the hospital on Monday to get my bloodwork and labs done).
      Anyhoo...my surgeon was very pleased with my results (and so where the office staff apparently, because 3 of the front desk ladies came by my exam room to give me props/high fives/generally gawk at me).
      But get this: he asked if I would be willing to come in for a future photoshoot so that I could be on a poster! And I was all, ummmm....no thanks, LOL.
      · 0 replies
      1. This update has no replies.
    • Krestel

      Today was a really tough day and I turned to food (and a watered down glass of wine). The interesting part was that I felt REALLY full after eating half my go to cheat snack, tortilla chips with cheese. So the GBP is doing its job!
      · 0 replies
      1. This update has no replies.
    • Nomorepasta

      Does anyone know how to change specific info on ur profile ex. Surgery date weight etc. ?..
      · 0 replies
      1. This update has no replies.
    • Krestel

      The only way I can tell that I'm losing weight is from the scale and my clothes "getting bigger".
      · 1 reply
      1. nenes78

        When logged in, click on your username up top then choose my surgery, from there choose your option on the left menu. Or click the link https://www.bariatricpal.com/patients/portal/?do=progress

    • GreenTealael

      Still Traveling 😥😌😳😂
      · 0 replies
      1. This update has no replies.
  • Trending Topics

  • Together, we have lost...
      lbs
    ×