Low Impact Resistance Training

[Serielye]

Hi everyone,

 

I was wondering if doing low impact resistance training is able to build muscle mass.

 

At the start of this month, I started doing LIRT again after a long hiatus. I've mostly been bodyweight exercises because it's easier for me and I have a physical disability. I have tried weight lifting using light weights but it ended up with me injuring my shoulder.

 

Although I feel like I'm getting stronger from doing the exercises, I can't help but wonder if this is worth doing and I'm not wasting my time.

 

What do you guys think?

[Harriet]

On 11/25/2022 at 5:05 PM, Serielye said:

Hi everyone,

 

I was wondering if doing low impact resistance training is able to build muscle mass.

 

At the start of this month, I started doing LIRT again after a long hiatus. I've mostly been bodyweight exercises because it's easier for me and I have a physical disability. I have tried weight lifting using light weights but it ended up with me injuring my shoulder.

 

Although I feel like I'm getting stronger from doing the exercises, I can't help but wonder if this is worth doing and I'm not wasting my time.

 

What do you guys think?

 

Aren't most strength exercises low impact? I thought impact is the forceful collision of your body with the ground or something else, through running, jumping, kicking a bag, whacking a ball, etc.

You can definitely build strength and muscle with bodyweight exercises--just upgrade to a more difficult version of each exercise once you can do a bunch of them. E.g. if you can easily do 20 squats, maybe try a single leg version. Search "(exercise name) progression" for ideas. Match the difficulty to your level of strength and you'll make progress. Obviously, though, adding weights (dumbbells for example) makes it easier to make the exercises harder, if you see what I mean.

 

If you have a shoulder injury or disability that limits your range of motion, though, you need specific advice from a professional on what movements are safe for you.

[GeekWingChun]

I'm not sure if by "low impact" you mean you are moving the weights slowly. If that is the case, then that is the BEST way to lift. So many people lift weights super fast because they are trying to perform a certain number of reps, but that will only wind up putting more wear and tear on their joints and could lead to injury very quickly.