Getting Started with Strength Training After Weight Loss Surgery

January 8, 2024

In the weeks and months following weight loss surgery, building a consistent fitness habit will be an important part of your weight management strategy. Immediately after surgery, you need to take time to let your body heal. Your caloric intake will be very limited for the first few stages, and you may experience fatigue easily. In these early stages, get started with a walking program will help you improve your cardio fitness, help increase your energy levels, and build stamina you will need before starting a strength training program. Start slow – go for a walk around the block or a few minutes on the treadmill and then build from there. Setting a step goal is a good way to motivate yourself in these early phases.

Once your weight loss progresses, it’s important to remember that the initial weight loss is not just fat loss – you may lose muscle mass due to your activity restrictions and your reduced caloric intake. To preserve muscle mass, it’s important to start strength training as part of your new healthy lifestyle. From a nutrition standpoint, with protein being the central focus in these early stages, we have the right nutrients on board to promote muscle gain and fat loss.

It's important to talk to your surgical program before starting any new exercise program, including strength training. Make sure you are medically cleared to begin training and be sure to follow any guidelines or weight restrictions your program provides for fitness.

There are many physical and mental health benefits to strength training:

You can do strength training exercises with your own body weight, with free weights, or with resistance bands. If you are new to strength training, it is a good idea to work with a certified personal trainer who can help you to learn proper form and technique.

Here are some additional tips for strength training after weight loss surgery:

Here’s a few bodyweight moves you can do to get started:

Start by sitting in a sturdy chair with your feet about hip distance apart with your knees aligned directly above your ankles. Without using your hands, stand up and squeeze your glutes as you come to a standing position. Focus on maintaining good posture throughout by keeping your shoulders rolled backwards and your chest high. Start off by doing 1-2 sets of 10 sit stands. The sit stand focuses on building lower body strength and progresses to squats, which can be done with or without weights.

Start by standing upright next to a sturdy chair or countertop for balance. Extend one leg out to the side and squeeze your glutes/hip muscles each time. Only go out as far as you can comfortably go while maintaining your upright posture. Repeat 10 times on each side.

Start by standing with your feet hip distance apart with your hands on your hips and your shoulders back. Hinge at your hips, push your butt back as far as you can until you feel a slight stretch in your hamstrings. The trick is to keep your spine straight as you lower your torso towards the floor. The knees can be soft (not locked out). As you raise to an upright position, squeeze your glutes and open up your hips as you stand. Good mornings are a great beginner exercise to strengthen the glutes and low back and provide flexibility in the hamstrings.

Planks are great for strengthening the core muscles, and work muscles in the back, shoulders, hips and legs. Incline planks are great for beginners or when recovering from injuries by decreasing the amount of body weight placed directly on the wrists and shoulders. Start by placing your hands shoulder-width apart on a stable surface. Step back with both feet so your body forms a straight line from your head to your heels. Engage your core muscles by pulling your belly button in towards your spine. Hold the position for as long as you can, increasing the length of time as you progress. Remember to breathe!

As we lose weight, our center-of-gravity shifts, so balance can sometimes be a challenge as your body adjusts. Incorporate some balance exercises into your routine. Examples of balance work includes single leg stands, heel to toe walks, marching in place with a high knee, and calf raises.

Start with these bodyweight exercises as soon as you are cleared for exercise beyond walking after surgery (usually 4-6 weeks post-op).

Once you are cleared for lifting weights, you can begin adding strength training 2-3 times per week.

There are many video resources for learning the form of these movements on the internet. If you are uncomfortable with the form, consider working with a certified personal trainer to help you get started and teach you the proper body mechanics. Also, check for local strength training classes. That’s another great way to learn proper form and to get ideas for your own workouts.

Here's a list of some foundational weightlifting moves you can start with, divided by the muscle group. I usually recommend starting out with a total body workout for each session while you work to master your form, choosing up to 1-2 moves per body part.

• Legs
  • Squats
  • Lunges
  • Glute Bridges
  • Calf Raises
• Upper Body (Chest & Triceps)
  • Push-ups (you can do these at an incline like the planks to decrease the strength demand as you build strength)
  • Chest press
  • Chest flys
  • Triceps kickbacks
  • Overhead triceps extensions
• Upper body (Back and Biceps)
  • Rows
  • Bicep curls
  • Back flys
• Upper Body (Shoulders)
  • Shoulder press
  • Lateral Raises
  • Front Raises
• Core
  • Planks
  • Crunches
  • Bird Dogs
  • Leg lifts

Focusing on your physical fitness and building muscle is a great way to help boost your weight loss, improve your mood, increase your metabolism, build confidence, and drive you closer to your goals. Remember: have fun, listen to your body, and be sure to follow your program’s guidance for nutrition and hydration to optimize muscle recovery.

Marilyn Clark is a certified Nutrition & Lifestyle Coach and runs her website Off The Plate.

ABOUT THE AUTHOR Marilyn Clark is a certified Nutrition & Lifestyle Coach, a certified personal trainer, radical self-care advocate, an obesity survivor, a bariatric patient, and runs her website Off The Plate. She is a certified Integrative Nutrition Health Coach, a Level 1 Precision pro certified in Sports & Exercise Nutrition, & a personal trainer by the National Academy of Sports Medicine Certified Personal Trainer program! Read more articles by Marilyn!

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