Never let anything hold you back.
Disabled people are strong, courageous, and tenacious individuals.
They face challenges and obstacles that able-bodied people physically may not have to deal with.
Disabilities can range in a wide spectrum of different aspects. This can include issues in the limbs, joints, brain, and mental health.
Therefore, the gym might be a daunting and unfamiliar prospect for some people who have a disability.
However, the truth is that these people have just as much potential to excel in their fitness as any able-bodied gym-goer.
DESIblitz lists 10 useful tips to help disabled people thrive in the gym.
Talk to a Physiotherapist
A lot of physically disabled people may have a physiotherapist who helps them exercise and decrease the severity of their illness.
These exercises can be specific to the individual, encompassing certain stretches and routines.
Some of the exercises from a physiotherapist might be done in a private space.
However, if you have a disability and you’re seeking a more freelanced environment, the gym is a good place to go.
Chatting with your physiotherapist is always a good idea as they could have prior knowledge of what you could do.
Of course, nobody will know you better than you know yourself.
But talking to someone who has an insight into your pain endurance, physical stamina, and things that are good for your body is a great idea to help you get going.
Book a Personal Trainer
Things can get confusing for first-time gym-goers as they may not know how to use all the equipment.
A personal trainer can be useful to help get your head around things.
Most gyms will also have personal trainers who are experienced with clientele who have disabilities and additional needs.
Ajay*, a gym-goer with cerebral palsy, reflects on his equation with his trainer:
“When I joined my gym, they gave me three free personal training sessions.”
“It was ultimately my choice as to who I booked, but I was suggested to go for the trainer who works with disabled clients.
“He is honestly one of the nicest guys ever and always adapts the sessions to suit my needs.
“My confidence in the gym grew greatly, and now I can’t keep away!”
It is not necessary to book regular personal training sessions. However, they are great for utilising time and learning new workouts.
Bring Someone Along
As with able-bodied individuals, working out with someone can be great for disabled people, too.
Working out alone can get boring, especially during quieter periods.
If you bring someone with you, you have the opportunity to train together, offer each other advice, and help each other during strenuous exercises.
If you don’t find anyone to bring with you, there is always the option to meet people at the gym and work out together.
We all feel anxious when trying something new, but sharing that experience can make it much better.
If you have a disability, you could also share your experiences with your gym partner if you feel comfortable.
This can make you feel comfortable and confident while working out with someone else.
Don’t Worry About Others
As much as it is good to work out with other people, an important thing to remember is that we are all different.
Disabled people will have different capabilities from those who are able-bodied, but that doesn’t mean that they have less fitness potential.
For gym-goers with additional needs, there might be different approaches to certain workouts, but it is essential not to think about others.
Above all, do not compare yourself to other people. Your fitness regime is unique to you.
Gyms are communal spaces shared by everyone. They will have guidelines and rules about respect and awareness.
Therefore, there is no need to worry about any perceptions of others or feel like you need to prove anything.
Everyone deserves to be treated respectfully, regardless of their capabilities.
Set Goals for Yourself
One of the best fitness tips in the gym is to have a plan.
Once you decide to go to the gym, it is useful to have goals in mind as to what you want to achieve.
Gaining more muscle, better coordination, and strengthening your core are examples of good targets.
Fitness can come differently for everyone. Depending on what your weaker area is, it could take longer to achieve a certain goal.
It is great to remember to be patient and not to rush things. You’re in the gym because it’s something you want to do.
It’s totally your call as to what you want to achieve. Give yourself time and patience.
If something is taking a bit longer, don’t get frustrated. It will come with the right attitude and determination.
Don’t be Afraid to Ask for Help
There are several organisations to help disabled people lead an independent life.
An example of this is Disability Rights UK who pioneer and champion independent living.
While it is important to be as independent as you can, there is no shame in asking for help.
Some of the equipment and machinery in a gym can be challenging to use.
If you don’t have anyone directly with you, such as a trainer or fitness partner, don’t be afraid to ask for help if you think you need it.
Carrying that extra-heavy weight or getting on to a specific machine can be trickier for people.
Assistance is always available, and you are not alone.
If you seek help the first time, you’ll be able to do it independently the next.
Go Regularly
If you have a physiotherapist, as previously mentioned, they may have given you personal exercises to do.
They might have also stressed the importance of doing them regularly to maintain strength.
The same principle applies to the gym. If you go regularly, you will get into a routine.
This will be helpful for your confidence in the gym and teach you a certain discipline.
Rahul*, a fitness fanatic who is disabled, says: “I think regularly going to the gym comes with signing up for a membership.
“People who don’t go regularly risk losing that discipline, and it could ultimately lead to a loss of stamina.
“It also helps keep you stimulated and on your toes.
“If nothing else, think of it this way: not going regularly wastes the money you’re paying for your membership.”
The words of Rahul depict the importance of keeping up a habit. The more you go, the more you will enjoy it.
Keep a Log
Keeping a log of your time in the gym is an excellent way of tracking your progress.
Noting the frequency of your visits, the exercises you’ve carried out, including which machines you’ve used and the sets you’ve achieved, can be a great confidence booster.
Think about the feelings you get from visiting the gym too.
What does it do for you, and are you achieving what you hoped to?
If you have a disability, you could also make notes about your condition.
Does going to the gym make you feel differently about your disability?
Are you doing things you thought you couldn’t do before?
This can be great for one’s mental health, self-confidence and motivation.
Seeing what you can do is perfect for getting the willpower to build up your skills and adapting different techniques.
Share Your Progress
Discussing your journey in the gym can not only make you feel good, but it also inspires others.
Talk to your friends and family and lead them down your fitness pathway.
Asking a trainer to film you during sessions can be a great way to produce content for social media.
These reels and videos attract lots of attention and support, which can be hugely motivating both for yourself and other people.
At the same time, it is up to you whether to be filmed or not.
However, talking about your experiences can take you down an even more enjoyable avenue.
Delving into experiences also raises awareness and attraction.
This is important for people who perhaps don’t understand certain conditions and disabilities.
Celebrate Your Disability
While being disabled can come with its challenges, it is imperative to believe that disabled people are just as great as anyone else.
Gyms welcome everyone. Everyone has their reasons for going.
If you’re disabled and have worries about the gym, embrace yourself and never let anything hold you back.
You have just as much potential and courage, and the fact that you’re in the gym proves that.
Even if visiting the gym is just a thought in your head, go and have a look. See what’s on offer.
Disabled people are unique, and the gym does not ignore that – it celebrates it.
Disabled people are inspiring and determined individuals.
They face challenges and may have different capabilities from others.
However, the gym promises an original and memorable experience for everyone.
The above tips can make a massive difference to your approach to visiting the gym.
So, as you navigate your fitness regime, stay positive and regardless of how you are, keep going!
You are amazing, and you should let your physical journey reflect that.
