Whether you have a physical disability or a chronic illness that limits your mobility, the importance of strength training for women cannot be overstated. Along with increasing strength and stamina, it can help prevent or delay many of the secondary complications associated with the disability.

According to the Women’s Heart Foundation, Strength Training is the quickest way to improve muscle strength and endurance.  With increased muscle strength comes the ability to perform everyday tasks easier and more efficiently.

The Benefits of Weight Training
Strength training improves coordination, balance, circulation, and bone and ligament strength. But this is just skimming the surface; you’ve also got increased independence, body image, and stamina. When we notice the changes not just in our bodies, but in our efficiency to perform everyday activities, our confidence soars too.

Wheelchair Accessible
“I’m in a wheelchair; I can’t exercise”, “The equipment at the gym isn’t accessible”, or “I don’t know what exercises I should do or how to do them” Have you heard someone say one of these or said one or all of these comments yourself? If you have, you’re not alone.

According to Baylor College of Medicine’s Center for Research on Women with Disabilities, women stated that low expectations of one’s ability, lack of knowledge, and accessibility issues were at the top of the barrier list along with time, money, and lack of social support. Hopefully, after this article and the workouts we provide, you will feel prepared to break down those barriers in your way.

The Techniques

  • You may sit or stand while strength training.
  • Select the appropriate weight. Never use so much weight that it is difficult for you to control. This puts too much strain on your joints. Choose a weight that allows you to complete about 8-10 in a row, and you should feel tired on your last one.
  • Use proper body alignment and slow and controlled movements.
  • Never hold your breath.
  • Stretch before and after your workout. Stretch before to help prepare your joints for the movement. Stretch after to help reduce muscle soreness and improve flexibility.


Sample Accessible Workout
To do this workout, you will need a set of resistance tubes and some fun music to listen to. That’s it!

Warm Up: Begin with 5-10 minutes of the following movements to help get your muscles and joints moving and your blood pumping. Try these for 30-60 seconds each. Repeat if necessary:

  • Shoulder rolls (forwards and backwards)
  • Arm circles
  • Front Punches
  • Cross punches.


Workout: If you are brand new to exercising, just start with one set of 10 repetitions and slowly work your way up to three sets of 10 repetitions.

  • Seated Chest Press
  • Seated Row
  • Seated Overhead Press
  • Bicep Curl
  • Tricep Extension
  • Leg Extension (if applicable)
  • Basic Crunch.


Cool Down: This is a 5-10 minute activity designed to help you feel cooled down and to lower your heart rate. Stretch the muscles you worked to help prevent soreness and improve your range of motion.

To see some of these exercises, check out Resistance Band Workout.

Resources
Center for Research on Women with Disabilities (CROWD)

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Discover how one woman took control of her pain, and health, and is now helping others find hope, in The Chanda Plan Foundation: Making Alternative Health Care Available.

See Resistance Band Workout for Wheelchair Users for more exercise routines you can perform in your chair.