I am a 50 years old woman, and have had RA for 13 years and take medicine daily to manage. I wanted to focus on my fitness so have started the beginner program am now going into my 4th week. That all said, I am having a really hard time going deep into a squat, and tend to lean forward to compensate. I find that it’s a balance issue with my joints in my ability to go down and come back up while keeping good form. So, my question is, since I can’t go deep, should I just not do squats or is going shallow still beneficial? I have gone from 45lb to 75lb barbell squats in the three weeks but since I am not able to go parallel or below parallel thinking they don’t really count. Thanks for your thoughts on this.
Hi!
Welcome to the forum. We’re glad to hear that you are training.
If you’re a member of the Barbell Medicine Facebook group I’d recommend posting a form check video there. In general, leaning forward during the squat is not a problem - and to an extent will always happen. We just teach people to pay close attention to their mid-foot balance point, and aim to keep the pressure right over that spot throughout the whole descent and ascent (even if you have to lean!).
See this video: https://www.youtube.com/watch?v=UFs6E3Ti1jg
In general, being able to work through a bit larger range of motion is beneficial – but I would definitely not instill the mindset that if you really have to cut them higher that they don’t “count” or are somehow not beneficial. Resistance training is extremely important, particularly for those with rheumatologic conditions – so keep squatting!
As a person in his 50s with RA I know the frustration of thinking a lift can be performed better. I assure you with a little patience, well founded adjustments, and training you can see great progress.
I am med free except an occasional Advil. I’ve been in a wheel chair prior to training and cane use to be in my hand more times than not. Once I started reading against my doctors advice, things changed. It took time to find the recipe of how to train specific to me, but things got much better.
While I have issues with squat depth from time to time, I will say I competed in USAPL Raw Nationals in 2019 hit depth and stood on the podium in the end so anything is possible even when dealing with RA.
I’m new to the facebook group, but feel free to contact me here or there if you have any questions or just want to chat.
Lanny
As a person in his 50s with RA I know the frustration of thinking a lift can be performed better. I assure you with a little patience, well founded adjustments, and training you can see great progress.
I am med free except an occasional Advil. I’ve been in a wheel chair prior to training and a cane use to be in my hand more times than not. Once I started training (against my doctors advice)things changed. It took time to find the recipe of how to train specific to me, but things got much better.
While I have issues with squat depth from time to time, I will say I competed in USAPL Raw Nationals in 2019 hit depth and stood on the podium in the end so anything is possible even when dealing with RA.
I’m new to the facebook group, but feel free to contact me here or there if you have any questions or just want to chat.
Lanny
Hi Austin, really appreciate the response and the video! I feel so much better about it and am now in week 5 and I am really enjoying it. Thank you!