When I was diagnosed with lipedema, I was promptly advised to give up strength training in the gym. I quickly asked myself the question: Can weight training really be that bad for people with lipedema? My conclusion: a very clear one Nein!
I used to go to the gym 2-3 times a week and train there on the strength circuit. I've never had a typical athletic, lean figure, so I decided to convert the excess fat into muscle - a good plan I thought!
According to my doctor, however, my legs and arms would appear even wider through strength training than they already are through lipedema.
So I reduced the strength training on the machines and switched to full-body training with my own body weight. Full-body training can be done wonderfully at home or in the great outdoors and you don't have to rely on a gym.
Through training we can achieve good core stability. We need this for an upright posture, which also benefits us when jogging. As a result, we run faster and don't tire so quickly.
Many women are afraid that the strength training will train huge mountains of muscles - I can reassure you. If you do something for your strength and stability in the body 2-3 times a week, you will not build up large muscle mass.
I have written down my TOP 3 exercises for you at home:
Stressed muscles: Chest and shoulder muscles
Attention: Maintain a straight posture, flat like a board, ideally in front of a mirror!
Stressed muscles: Abdominal and back muscles
Pre-mix: Do not get any momentum when lifting from the upper body
Stressed muscles: abdominal muscles
Finally, the Blackroll is used again. You don't know the Blackroll yet? Then Caroline has an article for you here.
So that there are no sore muscles the next day 😉
Here are the Blackroll in orange.
If you already go to a gym, work out on the machines there and are happy with it - then continue your strength training! Everyone has to find their own way. Personally, I find strength / full body training to be a great way to tone our bodies and get them in shape.
Just try it out and have fun.
Have fun sweating