[quote]SSJKakarot wrote:
The reason my doctor prescribed weight training is due to scoliosis. He said that a lot of the aches and pains that I feel will continue to worsen due to not doing any weight training and losing mass over the years. He recommended I make lifting a part of my daily routine.[/quote]
Gotcha. So I’m guessing you’re 100% cleared to exercise without specific restrictions?
If all you have are dumbbells (like if you’re training at home with limited equipment), it’s definitely doable but it’s going to take some specific planning. I’d say most programs could be adapted most of the way, but you’ll obviously be missing out on big barbell lifts like squats and deads that very efficient strength and muscle-builders.
Something like a Turkish Get-up might be worth working on. It’s a big move that emphasizes total body mobility, flexibility, and conditioning. I consider it almost like a yoga move with weights.
Even something like 3x1 (per arm) at the start of each session should help.
As for a whole program, something like this should work as a template, making smart exercise substitutions when needed:
Also, use these steps to get your nutrition in order: