Strength Training with a Disability

More Strength Means Greater Independence

-- By Nicole Nichols, Fitness Instructor

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Last but not least, always warm up and cool down during each exercise session.

Special Considerations
Ninety-four percent of gyms do not offer machines that are accessible by wheelchair, according to recent surveys. But more progressive gyms are taking deliberate steps to be more inclusive to individuals with disabilities and mobility issues by making their layouts and equipment wheelchair-accessible. Before joining a gym, find out if their space and features are accessible to you. Freemotion, for example, is one major brand that makes weight machines that are accessible to both wheelchair and able-bodied exercisers. You may be more likely to find these features in university or hospital fitness facility, many of which offer memberships to the public.

If you have trouble using your hands, wrist cuffs that help secure weights in your hands can help. You may also want to consider using wrist weights or weighted gloves (instead of dumbbells) if this is the case.

If you suffer from a condition that causes your limbs to move involuntarily, try to use strength training machines instead of free weights. Machines (both those with wheelchair access and those without it) are designed to help your body stay in good form and offer more support so that you work in good form and within a safe range of motion.

SparkPeople's Seated Exercises
You can perform almost any strength training exercise from a chair or seated position. Virtually any upper body exercise can be done while seated instead of standing, and you can also strengthen your legs and abs from a chair as well. Many of SparkPeople's exercise demonstrations involve sitting in a chair and several standing exercises for the upper body can be modified to be done while seated, whether you're using dumbbells, resistance bands, or even no weights at all.

The following list includes strength training exercises (and the muscle groups they work) with demonstrations that already involve sitting on a chair. These are great for individuals with limited mobility.

Seated Chair Knee Lifts (abs)
Concentration Curls (biceps)
Dumbbell Shoulder Press (shoulders)
Seated Dumbbell Triceps Extension (triceps)
Wrist Curls (forearms)
Seated Leg Extension & Pump (quadriceps)
Seated Leg Extension & Pump with Band (quadriceps)

SparkPeople's Adaptable Exercises
The following list links to exercise demos that you can easily modify to perform while seated in a chair. Each exercise lists the muscles worked and a note for how to modify it to meet your needs (sitting or standing).

Back Extension with Swiss Ball (Lower back): Sit in chair to perform upper body movement.
Dumbbell Side Bends (Obliques): Stand or sit to perform with or without weights.
Standing Side Bend with Towel: Stand or sit and perform with or without towel.
Alternating Bicep Curls (Biceps): Sit in chair to perform movement.
Isometric Bicep Hold with Towel (Biceps): Sit in chair to perform movement.
Dumbbell Lateral Raises (Shoulders): Sit in chair to perform movement.
Isometric Shoulder Hold with Towel (Shoulders): Sit in chair to perform movement.
Dumbbell Shrugs (Upper back): Sit in chair and perform with your arms hanging at your sides.
Reverse Flys with Swiss Ball & Dumbbells (Upper back): Sit on chair instead of ball.
Low Mount Seated Rows (Upper back): Perform in a chair. If you cannot use your feet to hold the band, connect it to a stable furniture leg, door knob, etc.
Lying Triceps Lifts (Triceps): Instead of lying on the floor, stand or sit in chair. Perform movement with arms at your sides, palms facing forward.
Standing Adduction with Resistance Band (Inner thigh): Perform while seated by elevating leg off the floor in front of you.

Not only will exercise tone your muscles and strengthen your heart, but working out can also help to improve your self-esteem and your feelings about your body. Talk to your doctor about starting your strength training program today!

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About The Author

Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health promotion and education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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View All Comments (63) Leave a Comment ›

Member Comments

LEANMEAN2

Thanks for this one. - 5/14/2013 7:56:59 AM
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WILDFLOWERS15

Perfect timing now that I've severely injured my knee. - 5/13/2013 8:52:33 PM
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DELLMEL

I can try yhis when my hip is hurting. - 5/13/2013 10:15:21 AM
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1SLIMSISTER

This is a great article for me; I can use these exercises while my fractured ankle is healing. - 3/29/2013 3:48:36 PM
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MOOMSHINE

Eureka! I've been looking for these articles and links. Now, I can do some strength training that's appropriate! Thank you! - 2/28/2013 1:56:41 PM
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HAPPYONENOW

I have been dealing with physical limitations since I had surgery for cancer, I no longer have adductor muscles, along with other missing parts, hip, bones etc... So alot of the exercises that are on here are not possible for me to do..however, there are some that I can do. Bottom line, I will do what I am capable of doing and keep exercising despite the pain(everyday thing). Thanks for the encouragement. - 2/20/2013 6:36:33 AM
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LILYBELLE12

Very helpful for me since I have limited mobility and balance. I also cannot stand more than a minute without just collapsing due to severe back problems caused from damage from Osteoarthritis to my lumbar sacral spine region. - 1/27/2013 3:24:18 AM
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OICURON2

Nice - I might be able to talk husband into exercise again - 11/3/2012 11:28:22 AM
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SCHNEEMUTTI

Thank you for this article. Great ideas. I propel myself in my wheelchair for cardio, but needed ideas for strength training - these are great! Thanks! - 5/6/2012 1:25:21 PM
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ANGELAPOST

Thanks for thinking of physically challenged individuals!!! - 4/4/2012 4:02:49 PM
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1SPOOKIEDO

Nice to know SparkPeople is thinking about those who have disabilities. I'm not disabled but know of those that are, including my daughter who has down's syndrome. Thanks for the article it's nice to know others care. - 3/13/2012 2:25:04 AM
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BRASYWHEELS

Not bad, I wonder if there is any cardo ideas as well. - 1/18/2012 12:56:08 AM
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TULASI-PRIYA

This was great, Coach Nicole. I'm not disabled, but it's good to know (hey, anything can happen) that it's possible to stay in shape, even with physical limitations. I just saw a television program featuring a man named Craig Dietz, who has no arms or legs. He lives alone, and competes in a variety of sports, including long distance open water swimming. What an inspiration! - 9/19/2011 3:08:28 PM
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BSEANACAIN

great article - 9/19/2011 12:48:02 AM
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TAZZIT1

I am disabled and let me say there isn't anything really out here for us. I do admit this article does give you some great ideas but often that gets boring and mundane. There are videos out here for chair exercises. Also, many trainers don't want to take on someone that is not fully functional. It seems to much of a hassle. I have been through it enough times. I had enough I started my own workouts and modified them for me without the help of pros. Watch through a workout tape/dvd and see how you can modify it for your needs. IT CAN BE DONE. - 8/31/2011 7:50:37 AM
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