How to Increase Your Strength Without Using Weights

Regular exercise and movement are essential parts of lymphedema and lipedema treatment. Besides aerobic training, you should also integrate some strength training into your workouts. However, increasing your strength doesn’t necessarily mean that you have to lift weights.

How to Increase Your Strength Without Using Weights

Why Resistance Bands?

Resistance bands are available in different sizes and resistance levels, as well as in looped or non-looped versions. Training with resistance bands offers many benefits: you can easily integrate them into your training plan, you can use them at home, and it is not necessary to visit a gym. In addition, resistance band training can strengthen the whole body without putting extra stress on your joints. And they also provide some variety to your current training. 

How to Get Started

Before you use a resistance band for the first time, you should talk to your healthcare professional about the best option for you. Starting with an appropriate warm-up and resistance level and choosing the right exercises are important to prevent injuries or overtraining. 

Here are a few examples of resistance band exercises for different body parts that can be done with a looped band. It is better to start slowly and increase the resistance and number of repetitions step by step. 

Glute Bridge

Place the band above your knees to the lower part of the thighs. Lay down on your back with the feet placed hip-width apart. Then, raise your hips while applying pressure on your resistance band. The heels are pressed into the floor. Hold for three seconds and come back to your starting position.


Squats

Stand upright with your feet placed shoulder-width apart. Place your resistance band again above your knees to the lower part of the thigh. Then, go down into a squat position and apply pressure on your resistance band. You can try to pause for a few seconds in this position. Try to maintain the pressure on your band consistently also when you come up again. 

 

Cool-down

Are you often tempted to skip the cool-down after exercising? If so, maybe fascia training with foam rolling is the right thing for you? Our next blog article will discuss fascia and their role in mobility, range of motion, and the benefits of fascia training. 

Are you interested in the role of exercise and movement for lymphedema and lipedema training? Click here to read more about training, weight management, and nutrition with lymphedema or lipedema.

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