Modified Exercises for the Deconditioned

Discussion started by m_j_e

Subject Description

So I joined a Training Plan just to motivate me to exercise, but the exercises are too hard given the deconditioned state of my body. Rather than do less reps or none at all, I want to just make them easier. Have you ever modified exercises to make them easier to start with because you were out of shape or because of an injury? Throw me your ideas or if you are trying to figure out how to modify a particular exercise, ask group members in this thread.

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How do I do push-ups if I'm too weak to even lift my body off the ground with my knees bent?!?

Posted by m_j_e on Mar. 22, 2011 at 09:05PM


Running Off-Track


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Posted by m_j_e on Mar. 22, 2011 at 10:44PM


Solution: Push-aways & Transition Plan

Well, I've discovered that, while nowhere close to being the same intensity, doing "push-aways" from the wall gives me some of the work-out benefits of push-ups. As my strength increases, I'll increase the distance. Then my plan is to transition to doing push-aways from the floor. I'll start on the floor, stomach down with myself in position to do push-ups but extend my arms to only push my upper body away from the floor, being careful not to hyper-extend my spine. From there of course I can go onto push-ups first with my knees on the floor and then regulation push-ups.

Posted by m_j_e on Mar. 24, 2011 at 06:51AM


Hi there

Hi there, for a person who can't manage push ups even with bent knees is placing there body into an inclined position by placing hands at a higher position as to feet. As you said, pushing off the wall may help to start and then move to a high counter and push of that, then a lower level and a lower level till you can manage it of the floor.

An alternate exercise would be elastic band ropes. You could start with the least resistant one, place its center hooked behind you and press foward. These bands can also be used for many other exercises.

If you don't want to purchase them, try grabbing some cans, bottles, an object with a handle or anything you can grab, lay flat on ground, bed or bench facing upward and

place arms straight out and lift them straight above you without bending your elbows, after several sets/reps, do the same but place arms straigth above your head and swing them foward straight up.

To streghten you chest for a push up, you also need to strengthen your triceps and shoulders as it aids your lift. Hope this helps.

Posted by slinxpr on Apr. 01, 2011 at 09:05PM