Weights with dodgy hands.

[Andtheworldwentwhite]

I really enjoy weights machines and dumbbells. But I have bad hands and after struggling for a while I just cannot keep going.

i am really annoyed. I worked myself up to a six kg weight which may not mean much to some but to me that was a lot of work to get to that. But my hands cannot take it anymore. I have tried holding them differently as well. Makes no difference.

not sure what to do now? I am
perimenopausal. And know how important lifting weights is.

They seem to think it is my Carpal tunnel surgery which I had done years ago and now is not doing so well.
Can anyone tell me how I can train my arms etc. I have shifted myself back to two kg weights and still not great but better. Any ideas of how I can progress will help. Or am I just hoping for something that isn’t going to happen and I should move on.

Currently one handed due to fracture so have been thinking about this myself. We have a weighted vest and wristbands which are quite good if not exactly the same.

Plus you can still do bodyweight things like planking and squats which are very good for you.

I have arthritis in my hands and I use kettlebells instead of dumbbells. You can sort of hang them in your hand rather than grip tightly.

Which exercises in particular?

For example, if holding a barbell to bench press hurts, try push ups instead as your hands are in a different position.

If it is gripping using your thumb that hurts, try doing inverted rows (Aussie rows) with both pronated and supinated grip with your thumb with your fingers - if the bar is not too wide you can just about hold on like this. This will work your back and biceps. Or try using the cable machines with the cuff.

If gripping a barbell or dumbell for tricep extensions hurts then use a cable machine if you have access to one, or an anchored resistance band if not. Or do bench dips using just your palms.

Basically find different ways of exercising each muscle group in a way that works. There are loads of options but you will need to do some googling and make sure you are covering the main groups: biceps, triceps, chest, back, shoulders, core.

Do you take Vitamin D and use HRT? I had terrible joint pain and aches in my hands doing weights and things like press ups until I started on HRT and VitD definitely helps too.

Can you use dumbbells with straps or wrist hooks? Then you don’t have to grip them really.

As @AtomicBlondeRose suggested, maybe look into straps and wrist hooks, I've been thinking about those myself lately.

What are the exercises you are doing with weights? For example, if it is the chest press, could you try push ups instead. No gripping required. For triceps, bench dips. I don't know if either of these would aggravate your carpel tunnel, but they at least don't require a strong grip.

I also have hand and wrist problems. I would recommend paying a PT as a one off and explain explaining your problem areas they really are good at working around obstacles. They've seen it all good luck to you.

Have you considered going to physio for your tendons/carpal tunnel? This would stand you in good stead for everyday life, not just for weights.

You can get gripping aids from Active Hands which are for exactly this purpose.