Weights, prolapse, wrong side of 40

[OutOfTrousers]

I’d like to start adding some weights into my fitness routine. Women’s health physio said not to lift any weights or jump unless I’m using a pessary or tampon as it could cause my prolapse to get worse. Other physio has said if I want to recover full use of my legs I need to train e.g. squats with weights and re-learn how to jump. I had started doing squats with 15kg bar when covid put an end to my physio appointments.

I don’t have access to and can’t afford to go to a gym, it needs to be something I can do at home. I could make a one off purchase of some weights, although it can’t be anything that takes up too much space. We live in an already cramped flat. DH has a set of 3kg dumbbells.

Am a bit at a loss as to where to start, heavier dumbbells, a weighted jacket, kettlebell? What do I need and where should I look for workout advice?

I just wanted to say I'm in the same situation @OutOfTrousers. I've never done weights before but I'd like to start an arm routine.

OP Depending on budget, have you looked at adjustable dumbbells or adjustable kettlebells? They are quite pricey but definitely much cheaper than gym membership. Adjustable dumbbell especially would take very little room.

Adjustable dumbells might be the best option, if you have limited space but would give you the option to keep challenging yourself.

For a programme to follow at home, you could try Sydney Cummings Sydney is good for continually encouraging you to up the weights and demonstrates using heavier dumbells herself.