Strength at home
Strength after weight-loss surgery: a full-body routine from about 4 to 6 weeks
Strength training builds strength while your weight falls after a gastric sleeve, bypass or band, and it may help you keep some muscle, though the reviews disagree on that. An expert panel suggests starting full-body strength training 4 to 6 weeks after surgery, on 2 days a week that aren't next to each other, while UK hospitals' lifting limits run from about 6 weeks to 2 months, so check with your bariatric team first. Start with 1 or 2 rounds at an easy effort and add a round every week or two. Sip water through the session, breathe out on the effort, and leave hard tummy exercises such as planks and sit-ups until 8 to 12 weeks after surgery. The structure is based on the expert panel's advice and a US guideline; the doses are our editorial starting point.
Warm-up (about 4 minutes)
- Standing march3 minBeginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swinging. Sip some water before you startEasier: Seated marchHarder: Standing band hip flexion
- Shoulder rolls10 each wayBeginner · Shoulders, Back, Neck · 3D demoSlow circles to loosen your shouldersHarder: Shoulder CARs (controlled articular rotations)
Strength circuit (2 rounds, building to 3 over the weeks)
2 rounds · Rest 30 to 60 s between moves, with a sip of water; 1 to 2 min between rounds
- Sit to stand from a chair10 to 12Beginner · Quads, Glutes, Hamstrings · 3D demoA sturdy chair with arms. Breathe out as you stand. When 12 feel easy, hold a weight to your chestEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
- Wall push-up10 to 12Beginner · Chest, Triceps, Shoulders · 3D demoBreathe out as you push away. When 12 feel easy, move your feet further back or use a kitchen worktopHarder: Push-up
- Band row10 to 15Beginner · Back, Biceps, Shoulders · 3D demoA door anchor on the hinge side of a closed door. Squeeze your shoulder blades back and breathe out as you pullHarder: Supported single-arm dumbbell row
- Glute bridge10 to 12Beginner · Glutes, Hamstrings, Abs · 3D demoOn the floor or a firm bed. Lift your hips, pause and lower slowly. Stop if you feel pulling at a scarEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
- Low step-up8 each legBeginner · Quads, Glutes, Hamstrings · 3D demoHold a rail or the wall. Step up, stand tall and step down slowlyHarder: Step-up
- Slow calf raise12 to 15Beginner · Calves · 3D demoHold a support. Rise for 2 seconds and lower for 2Easier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
Cool-down (about 5 minutes)
- Treadmill walking2 to 3 minBeginner · Quads, Calves, Glutes · 3D demoA slow walk around the room or gardenHarder: Treadmill jogging
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
- Standing quad stretch30 s each sideBeginner · Quads, Hip flexors · 3D demoHold the wallHarder: Couch stretch
- Beginner · 3D demoSitting. Breathe in for 4 and out for 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
Tips
- Do this twice a week on days that aren't next to each other, from about 4 to 6 weeks after surgery if your team agrees. Build from 1 round to 3, and stop each set with 2 or 3 reps still in the tank.
- Sip water before, during and after, and drink enough through the day. Avoid sugary sports drinks and gels, which can set off dumping syndrome (our suggestion, from NHS dietetic leaflets).
- Eat the protein your dietitian advises: training is what builds strength, and protein supports it.
- Leave out sit-ups, crunches, planks and other hard tummy exercises until about 8 to 12 weeks after surgery, and stop any move that pulls on a scar or makes a bulge.
- Stop and sit down if you feel sweaty, shaky, dizzy or confused. If it could be low blood sugar, take a small amount of fast sugar, such as 1 or 2 glucose tablets, then a protein snack, and tell your bariatric team (our suggestion, from NHS dietetic leaflets).
- Call 999 for severe tummy pain, chest pain, or breathlessness with a painful, swollen leg. Get urgent advice from your team, a GP (general practitioner) or NHS 111 for a fast heartbeat, a high temperature, tummy pain or regular vomiting.
- When this feels easy, move on to goblet squats, incline push-ups and gym machines, and add tummy exercises from about 8 to 12 weeks.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
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35 minIntermediate9 movesA band, A dumbbellQuestions people ask
How long does the strength after weight-loss surgery: a full-body routine from about 4 to 6 weeks take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A bench or box, A wall, A band, An anchor point, A step, Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 6 of its 12 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.