Strength and flex or gym?

[irlcycles]

Does everyone here follow the NHS strength and flex programme? I considered following it until I saw it needs some equipment like pullup bars which I don't have.

I was doing strong lifts 5x5 at home but it's heavy weights with low reps and because my BP is slightly raised my Dr has said lighter weights and a structured programme would be better.

Any ideas? I'm not currently a gym member and the only equipment I have is a bench, barbell, dumbbells and a squat stand.

[UnfitNoMore]

Hi,

If you go to the videos here nhs.uk/Video/Pages/strength... there’s no equipment needed.

I also use Nike Training Club which has lots of different workouts, they also have plans, one of which is called Bodyweight Only and is a 4 week strength focused programme... “start up” and “lean fit” also have equipment as optional. All their plans take account of what you are already capable of and can be tweaked if too hard/easy. I only currently have dumbbells at home and will be following lean fit in September (after my running plan ends) but I can add other equipment half way through if I buy any.

[irlcycles in reply to UnfitNoMore]

Cool thanks. I thought those NHS exercises needed outdoor or indoor pullup bars from what I remember.

[Mike_Bravo in reply to UnfitNoMore]

I'm loving that my recent post is top of the list on the right for that webpage 'Had no idea you could feel so knackered at home with your clothes on!' - anyone looking for info on how to do squats is bound to be interested 🤣

[Wimborne in reply to UnfitNoMore]

Just followed the link and wow had no idea there were so many podcasts to look at 😀. Just working on a recovery plan after falling and hope to get out of my rather fetching boot thing in a few more weeks. Just need a plan and a good physio and slowly huff and puff my way back though to running. If you’ve got any more links please let me know 👍 also hints on how to stop eating rubbish too 😊

[UnfitNoMore in reply to Wimborne]

I’d start with the physio’s recommendations for sure, they will be used to assessing just what you can do coming back from an injury... then when given the OK slowly stepping up the strengthening work. It’s also worth looking at seated cardio routines, there’s plenty on YouTube, to get that side of your fitness ready.

[Wimborne in reply to UnfitNoMore]

Thanks for the advice. Seated cardio sounds interesting. Will give it a go. I know it’s going to take time and patience but will be worth it in the end. 👍

[Elisabeth3]

No need for equipment on the Strength and Flex program.

You would probably find it slow-mo.

If you are after a decent set, Mike_JB posted one.

[irlcycles in reply to Elisabeth3]

Did he? Where? 😃

[Elisabeth3 in reply to irlcycles]

He mentions it in this trail. I don't know how to send you the link.

You can find it if you click on his name.

[irlcycles in reply to Elisabeth3]

Found it, thanks

[Elisabeth3 in reply to irlcycles]

Nice stuff, isn't it?

If I can do one set...

[irlcycles in reply to Elisabeth3]

It didn't seem too bad, so that means I will probably struggle