Exercise Pain Free with Coach Sweat’s No Pain, No Shame Workout

One of my clients is a 58 year old woman with a chronic back problems, no cartilage in her knees and really bad arthritis. She eats right, walks almost everyday, and has a positive attitude. That beings said, until yesterday, she was very discouraged about strength training. She understood the importance of strength training, but “everything (she) tried to do was so painful.” Simply attempting a modified pushup would have her throbbing with pain.

She had every right to be discouraged…who wouldn’t be? Walking up and down the stairs seems to be all she can stand and hear I am asking her to strength train?!?

To her credit, she was willing to give a 1 or 2 exercises a try. When those were a success, she was willing to try a few more. And by the end of our time together we’d designed a full-body, strength training program that she can do pain free, and boy is she excited! This workout is also designed to help her develop the balance and core strength to reduce her overall pain and risk of injury.

So here it is:

1) Plank – lying face-down on the ground, support your weight with your toes and forearms. The goal is to keep your head, shoulders, hips, knees and ankles in a straight line, making a “plank” with your body. Try to hold this for 30 seconds and do it 3 times.

2) Cobra – still lying face-down on the ground, lift your chest off the ground about 2 inches, making a “W” with your arms, while pinching your shoulder blades together (your legs hips and stomach will remain on the ground). Do this 3 times for 30 seconds each.

3) Bridge – Lie with your back on the ground and bend your knees as if you’re about to do a sit-up. Now lift your hips off the ground making a straight line from your shoulders to your hips to your knees. You should feel this exercise primarily in your glutes. Do this 3 times for 30 seconds each.

4) YTA’s – Stand on 1 foot, lifting your arms in the air to make a Y with your body. Concentrate on pinching your shoulder blades together while rotating your hands so your thumbs are pointing behind you. Then repeat the exercise making a T with your body, and then an A…hold each position for 20 seconds and then do the same on your opposite foot.

5) 1-arm band pulls – attach your exercises band to a door knob, a door frame or a pole. Keeping your body completely straight (to work you core), pull the band to your chest. Hold the band at your chest for 2 seconds, then slowly extend your arm for 4 seconds. Do 2 sets of 10 with either arm.

6) 1-arm band press – standing with your back to the door (or pole) press your arm forward (in a punching motion), keeping your body completely straight, hold the extended position for 2 seconds then slowly bring the band back to your chest for 4 seconds. Do 2 sets of 10 with either arm.

7) Straight arm band rotations – with your right shoulder facing the door, grab the band with both hands and swing the band to your left side (like you’re swinging a baseball bat), while keeping your arms straight and not twisting your core. Keep the band fully extended for 2 seconds then slowly swing back for 4 seconds. Do 2 sets of 10 on either side.

If you want to strength train and you’re suffering from any of the same problems as my client, give this “No Pain, No Shame Workout” at try…you won’t regret it!