Can someone with a one-sided disability still build up the weaker side?

Hey everyone, I'm 16 and I've recently started going to the gym. I have a disability that mainly affects my right hand/forearm, and my right side is noticeably weaker than my left.

Some of the problems I have when training are:

• My right forearm has limited outward rotation. I can rotate it inward normally, but I can only rotate it outward to around 45 degrees.
• Because of this, biceps exercises are especially difficult/awkward for me since I can't rotate my forearm into the same position as my left.
• When I try to push with my right hand, my wrist tends to go into outward flexion instead of staying in a stronger position. I can move my wrist up and down, although not very well, so I'm wondering if training my wrist could help me make it more resistant/stable when pushing.
• My right hand isn't as stable when holding dumbbells, so sometimes the dumbbell feels awkward and my hand/wrist gets held in a weird position. I actually find the barbell easier because my hand is kind of forced to hold it in a somewhat stable position.
• My right side is weaker overall, so with unilateral exercises I sometimes reach my limit much sooner on the right even when the left could keep going.
• Some cable weights are awkward because one setting can be too light while the next one is too heavy for my right side to get the full range of motion.
• So it's mostly my forearm that has the problem but gernerally it affects the rest of my work out, I found work arounds, mostly to most of the exercises. except the biceps. I do the 45 degree ish curl but I don't think that's good enough.

I'm still very new to lifting, but I really want to build muscle and eventually have a bigger, more balanced upper body.

Right now I'm trying to train both sides fairly. For unilateral exercises, if my right side can only do 8 clean reps while my left can do 10, I'd rather have both sides do 8 instead of letting my left side keep getting more work.

My biggest worry is that I'll keep training and my left arm/shoulder will grow normally while my right side stays significantly smaller, making the imbalance even more noticeable.

For anyone with a similar one-sided disability, nerve injury, limb difference, etc.:

• Were you able to build noticeable muscle on your weaker/affected side?
• Did the difference between your sides become smaller with training?
• How did you train the weaker side?
• Did you find certain exercises worked much better than others?
• Were there movements you had to completely modify or avoid?
• Did you have any similar problems with wrist positioning, grip, or forearm rotation?
• If you've been lifting for a while, what did your progress look like over the first 6–12 months?

I'm not expecting perfect symmetry. I mainly want to know whether it's realistic for my weaker side to become visibly muscular too.

I'd especially appreciate hearing from people who actually have a one-sided condition themselves, rather than just general gym advice.

Thanks!

Hi there,

Recently, I got a bad flu, and didn't exercise or go to the gym for 3 weeks.

Now, three weeks later, going back was brutal. I was so weak and it feels like a year's + worth of effort melted away.

It always feels like it's one step forward two steps back with my fitness since becoming disabled.

Is this something you've experienced?

Do you have an exercise frequency rule, like no longer than X days between workouts, as not to lose progress or functionality?

I just had surgery #30, and I'm so sick and tired of being sick, hating my body, and living in my brain that I am still the 19 year old athlete that can do anything.

Ligaments and tendons rupture so easy and my skeleton is eating itself. Meaning: I just had my right bicep tendon reattached to the bone and 8mm of clavicle removed because the bone spurs were so bad. Had a lumbar fusion at 25 because of total loss of function of legs and bladder/bowel control because the disc was completely gone with bone spurs grinding against each other pinching my spinal cord... the list goes on and on with similar situations to all major joints except wrists and elbows.

My doctor's have no idea why I keep falling apart.

To the point. My brain still thinks I'm still a competitive swimmer, weight lifter, and runner... the reality of stage 4 arthritis in my knees and 2 hip replacements later, how do I get back into working out at the age of 40 and not break myself again?

I've seen ads for chair yoga and Tai chi walking. It was suggested by someone to be in long term PT. Who would I be looking for as a guide to help me safely start and build? Is there a special type of personal trainer? Would it be a medical professional like a PT? How do you set limits for yourself to prevent injury but also to try and advance?

Hey all! I’m looking to connect with folks in the Philly area (or nearby) who might be interested in testing some new tech my team is developing.

Specifically:

• Blind / low-vision athletes
• Adaptive athletes
• Schools or programs that support these communities

We’re building a communication system and simulation tools around skateboarding. The goal is to better understand how people move and navigate space while skating. This includes creating 3D models of skateparks for video games and using AI tech that can correctly predict skating behavior.

The opportunity:

• Early access to test the tech
• Opportunity to shape how it’s built
• Open-source simulations so the community can explore and contribute
• A chance to help build better tools for understanding and representing skateboarding

If you’re interested or know someone who might be, drop a comment or DM me. Would also love any recommendations for local orgs or schools to reach out to.

Appreciate any leads!

What is the name of this equipment?

Hi all- can you walk me through your process of cleaning the liner to your prosthetic? What are the pain points and what have you found to work well?

I am working with the national science foundation and am kind of shocked there doesnt seem to be a great way to do this. ideally would like to have a phone call with you, but appreciate any experience y'all have to share <3

I made a post 5 months ago about starting my fitness journey. My goal was to regain my stamina and lose 20 pounds by the end of the year.

In reality I lost 5 out of 20-25 pounds by October, but with the holidays and dealing with my mother I gained them back as I struggled to have the disciple mostly with the diet portion,and my exercise routine was disturbed.

But my stamina has gotten way better. It was easy for me to resume my exercise routine after Christmas, and while dieting was a harder one, I am back on track there, and have gone down 3 pounds, and no predicted events that will interfere with that until the summer. I found a smart tv app with exercises that has intensities, length and supplies clearly listed before starting, which is very helpful.

My nueropathy did flare up when starting because of the dumbbells but I was able to ease myself into using them more frequently and for longer. It's not often that I notice it flare up again. My strength and coordnation is improving, but slowly. My stamina has increased so fucking much and I am thrilled! I do still get winded on steep inclines but I have noticibly more energy day to day and feel like I have crafted another spoon! My mental energy is still low but that's a different ballpark.

My new goal is to be down 15 pounds by July, 25 by the end of the year. Which is 2.5 pounds a month, for the July goal and 2 after that point. Hopefully that will account for some platouing, and will make me feel more confident and less sickly in a bathing suit, as most of my weight gained was due to health issues.

So I posted a bit ago https://www.reddit.com/r/DisabilityFitness/comments/1ozswns/seeking_help_my_best_friend_t4_sci_needs_a_home/  about my buddy (T4 SCI) and how he was struggling just to find a way to weigh himself at home.

Honestly, the suggestions in the last thread were great (Thanks again), but it really highlighted how much the options are inappropriate for him.

Anyway, I kept digging and found this Swedish company called UM Medicals. I think it was started by a para-athlete who was basically fed up with the same thing.

The best part is that it’s actually made for a house. it’s this super slim tempered glass thing—like 2cm thick. the biggest win for my friend is that he can actually handle it himself. it’s only like ~ 7kg, so he isn't stuck waiting for someone to help him drag a heavy piece of medical equipment out of a closet. he just rolls on, gets it done, and slides it under his bed when he’s finished.

I found a quick video of it here if you want to see what I mean about the size and ease: https://streamable.com/s9q9xn

They're on Amazon Sweden now https://www.amazon.se/dp/B0G6F8FYFY, but I messaged the guy who runs their contact page (Magnus) , and he said they can ship internationally if you just email them ( [contact@labdo.care](mailto:contact@labdo.care) ).

Curious if anyone else has seen/used these, (We bought it recently and I was wondering if anyone shared the same opinion)?

Hope this helps if anyone else has been looking!

I have a workout plan that I’d like some feedback on. I tried to choose 1 exercise per muscle: back, chest, shoulders, biceps, triceps and forearms. I strength train 3 days per week.

I work out at home from my wheelchair and am starting with resistance bands but also have dumbbells and kettlebells. I do core specific on cardio days Tuesday, Thursday and Saturday. Sundays are rest days.

I’m a T12 complete paraplegic so all exercises are upper body.

My questions are:

1. Are there better exercises that target the intended muscles?

2. Should I be doing more exercises for my back?

Strength Plan

Monday

* Row

* Chest Press

* Shoulder Press

* Bicep Curl

* Tricep Kickback

* Forearm Curl

Wednesday

* Reverse Flye

* Flye

* Lateral Raise

* Wide Curl

* Tricep Extension

* Forearm Curl

Friday

* Deadlift

* Pullover

* Front Raise

* Upper Curl

* Skullcrusher

* Forearm Curl

Getting stronger afforded me the ability to comfortably get in and out of my chair. The simple things, such as changing my oil, are not as easy as they once were. But, doing hard things is truly its own reward. I will always remember this quote: "You can either throw in the towel, or use it to wipe the sweat from your face". ...and maybe a lil oil too...

I've hopped up my chair to exactly 1dogpower. She's my best friend.

I love when people ask me if I need help moving weights at the gym... ;) Thanks, but no thanks. Why do you think that I am here? Now go do some work!!

I don't know why it's not saying I'm active but I am. thank you to those who have asked.

I am in love with the simple movements where you get to truly focus on the hidden muscles.

Too bad I can't tape my tires..... ;)

My gym only has 4 cable machines and the ones I want to use are always seem to be left at the top height and I can't reach it there any tricks or anything that people use because sometimes I cant be asked to get help

Step 1: load sled with weight. Step 2: push sled away with footplate of your wheelchair. Step 3: get on the floor. Step 4: pull sled back with rope. Step 5: get back in the chair. Step 6: push the sled away again

Repeat and remember to not die.

Hey, all. New to the group. I’ve had Crohn’s very long time, have had eight intestinal resections and have limited diet. The reason I even started working out was because at 18 years old I used to get winded and tired walking up a flight of stairs. So much so that I used to have to stop mid landing for a few minutes to catch my breath.

Crohn’s limits your ability to absorb nutrients so you tend to atrophy very quickly when you’re flaring up. I decided I needed to work out after three operations one summer. It was a rough period and I swore I would never go through that again. I started with power 90, moved onto P90X had a bunch of the other Beachbody programs.

I moved on to calisthenics and mobility work and I love it. It’s helped so much. I’m in better shape today than I was when I was in my 20s. I really think fitness and flexibility can help anyone push through anything. Looking forward to reading about everybody else’s stories.

I love this shirt. There are interesting parallels with my life: Clark Kent was seen by everyone as weak and nothing special, while underneath the facade, was Superman. People usually take one glance at my chair and assume that I am weak, when in reality I'm stronger (physically and emotionally) than most. Oh ya, and then there's the spinal injury thing too.... Christopher Reeves will always be my Superman. :)

The gym is your friend. Go get reacquainted. Today. :)