Having a guide for structure is often the key to balancing multiple variations of exercise in your weekly routine. This past Wednesday evening we had a Muscles for Myeloma Chapter event where we not only talked a little about Strength Training but we put it into practice. As a group, we went through a guided strength class covering muscle groups from your legs, core, and upper body and seeing how they can work together to build strength. 

Jumping into an intense training session can cause more fatigue, soreness and over time can increase the risk of injuries. It’s important to start low and slow, listen to your body, and steadily build up in repetitions and later weights, however, if you are already comfortable with using weights do so lightly. As always, remember to consult your doctor before you start a sudden exercise program. 

Listed below are some great example of how to structure your workouts: 

 

Lower body focus

5x Squat to chair

5x Chair leg extensions

10x Single leg extensions from the chair

5x Calf raises

Repeat through 1-3x listen to your body

 

Upper body focus

5x Bicep curls

5x Hammer curls

5x Lateral raises

5x Front raises 

5x Tricep extensions

Repeat through 1-3x listen to your body

 

Full body focus

5x Squat to chair

5x Tricep extension

5x Reverse lunge (holding to a chair for balance) 

5x Hammer curl 

5x Leg extension

5x Shoulder press 

0:10 sec plank *modify on a chair, or on knees

10x Dead bug

10x Tabletop extension

Repeat 1-3x through, always listen to your body

 

When experiencing fatigue it is important to rest when you need rest and not push beyond your limits. Mixing up your exercise from walking to strength training can help build your immune system, muscle strength, beat boredom and help your body recover better during treatments.