Exercise Variations for the Gym
This page has exercises divided out into each movement category; select one variation for each depending on what you think will work for your body! Some of these work best with dumbbells instead of machines, but this is a good starting point. As always, please be sure to consult with your physician regarding whether it is safe for you to start a strength training regimen, and begin with light weights until you are confident with the movement!
Horizontal Pull
Seated Row
Use your feet to push you away from the footplate and into starting position. Your trunk should stay still, and your shoulders will do the work.
Vertical Pull
Lat Pulldown
Lean back slightly, pull your elbows to your sides and the bar to your chest. You can use a wide or narrow (shoulder-width) grip on the bar at your comfort.
Horizontal Push
Chest Press Machine
If the machine has it, use the foot bar to push it into position and lower it back to resting position.
Vertical Push
Overhead Press
Can also be done sitting upright or standing. Machines are available but are often awkard.
Squat
Front Squat
You can hold two dumbbells by your sides instead, or rest them on the front of your shoulders in a "front rack" position.
Leg Press
Because it's such a stable position, you will be surprised how much weight you can use. Feet higher on the footplate uses your glutes, while lower on the footplate uses your thighs.
Note: Lower foot placement can be painful for some people with kneecap issues.
Hinge
Bridge Progression
Pick the version that is right for you. Make sure you get your hips up into a straight line with your knee!
Romanian Deadlift
Push your hips back and keep your shoulder blades squeezed together. This is a challenging movement you may need help with!
Rotation/Core
Pallof Press
Same exercise, but you can use the cable machine with a light weight on it.
Cable Chops
Can be done kneeling, or standing with feet split front to back as in split squat (See dumbbell squat exercises for approximate foot placement).