Joint-Friendly Exercises To Help You Achieve Your Muscle-Building Goals
Are your joints holding you back from building muscle? Try one of these alternative joint-friendly exercises!
In the realm of fitness, strength training stands tall as an indispensable pillar. However, for many individuals, especially those with joint issues or concerns, traditional strength training exercises might seem daunting due to their high-impact nature. Enter low-impact weight lifting exercises – a smart and effective solution that allows you to build strength without stressing your joints excessively.
In this comprehensive guide, we'll explore the best low-impact weight lifting exercises tailored to preserve joint health while maximizing strength gains.
What Are Low Impact Exercises
Before diving into specific exercises, let's clarify what low-impact exercises entail. Low-impact exercises are those activities that minimize stress on the joints, particularly the knees, hips, and spine. These exercises are gentle on the body, making them ideal for individuals with joint pain, arthritis, or those recovering from injuries. They help improve cardiovascular health, enhance flexibility, and strengthen muscles without subjecting the joints to undue strain.
Top Low-Impact Weight Lifting Exercises
Below are the top 8 joint-friendly exercises that will help you build muscle in your upper and lower body.
Box Squats
Box squats are a variation of the traditional squat that involves squatting down to a box or bench before standing back up. This exercise targets the quadriceps, hamstrings, and glutes while minimizing stress on the knees and lower back.
How to do it: To perform a box squat, stand in front of a sturdy box or bench, lower yourself down until you touch the surface, then drive through your heels to return to a standing position.
Landmine Shoulder Press
The landmine shoulder press is a shoulder-strengthening exercise that offers a more joint-friendly alternative to traditional overhead pressing movements.
How to do it: Set up a landmine attachment in a secure position, hold the end of the barbell with one hand at shoulder height, press the weight overhead while maintaining a stable core, and then lower it back down with control.
Seated Dumbbell Shoulder Press
This exercise targets the shoulders, triceps, and upper back muscles while providing support to the lower back.
How to do it: Sit on a bench with back support, hold a dumbbell in each hand at shoulder height, press the weights overhead until your arms are fully extended, and then lower them back down.
Reverse Lunges
Reverse lunges are an effective lower body exercise that targets the quadriceps, hamstrings, and glutes while placing less stress on the knees compared to forward lunges.
How to do it: Start by standing tall with feet hip-width apart, step backward with one leg, lowering your body until both knees are bent at 90-degree angles, then push through the front heel to return to the starting position.
Incline Dumbbell Press
The incline dumbbell press targets the upper chest and shoulders while providing support for the shoulders and lower back.
How to do it: Lie back on an incline bench set to a comfortable angle, hold a dumbbell in each hand at shoulder height, press the weights upward until your arms are fully extended, then lower them back down under control.
Dumbbell Deadlifts
A safer alternative to traditional barbell deadlifts, this exercise strengthens the posterior chain, including the hamstrings, glutes, and lower back, with reduced risk of spinal strain.
How to do it: Hold a pair of dumbbells in front of your thighs, hinge at the hips to lower the weights towards the ground while keeping your back straight, then return to the starting position by driving through your heels.
Standing Calf Raises
Targeting the calf muscles, this exercise improves ankle stability and strength without subjecting the knees to excessive stress.
How to do it: Stand with the balls of your feet on an elevated surface, such as a step or block, lower your heels towards the ground, then rise up onto your toes as high as possible before lowering back down.
Chest Supported Incline Dumbbell Row
This exercise targets the upper back muscles, including the rhomboids and rear deltoids, while minimizing strain on the lower back.
How to do it: Set an incline bench to a 45-degree angle, lie face down with your chest supported by the bench, hold a dumbbell in each hand with arms hanging straight down, row the weights up towards your ribcage, then lower them back down.
Leg Press
Utilizing a leg press machine allows you to strengthen the quadriceps, hamstrings, and glutes with minimal stress on the knees and spine.
How to do it: Sit on the machine with your feet on the platform, push the platform away by extending your knees, and then return to the starting position with control.
Incorporating low-impact weight lifting exercises into your strength training routine is a strategic approach to building strength, muscle mass, and overall fitness while safeguarding joint health. By choosing exercises that minimize stress on the joints without compromising effectiveness, you can enjoy the benefits of strength training without the fear of worsening joint paint.
With consistency and proper form, you can embark on a journey to improved strength, mobility, and overall well-being while prioritizing joint health every step of the way.
Looking for a fitness app with exercise alternatives?
One Fitness is what you're looking for! The One Fitness App features goal-focused workout plans updated every week, alternative exercises (joint-friendly and home-friendly), progressive overload tracking, macro tracking and so much more. All these features are designed to help you stay consistent and get the results you deserve.
Activate your 7-day free trial for your free week's worth of workouts!