Why I Strength Train: My Weekly Workout Routine

By Corey Pierce

My name is Corey Pierce, and I'm a 22 year old with severe hemophilia.

When I was younger, sports weren't really an option, so I became proficient at video games instead! While gaming was fun, it didn't really do much for my body. Then, my injuries started piling up after puberty. Oh, the horror!

But what could I have done? My body would not have lasted doing traditional sports, and when it got right down to it, I was pretty darn wimpy to begin with. While I enjoyed golf, it didn't build up much muscle. Simply put, I didn't have many resources, and I had very little direction from others when it came to fitness.

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a new program developed by physical therapists that offers tips on strength and resistance training for children and young adults living with hemophilia.

It turns out that I could have gotten a lot of help if I had just asked for it. After going to college, working at a gym, talking with physical trainers, and generally finding my way physically, I developed my own fitness routine. My weekly program keeps me strong and cuts down my number of injuries. Keep in mind that I'm no professional. This is just the routine that I've found to work for me.

Monday
I try to work each muscle group a couple of times a week. First up: the upper body. I've found that fitness machines are a little easier on my joints than free weights. Simple arm curls are an essential for me as they have completely eliminated my once prevalent arm bleeds.

Tuesday
I try not to do a hard workout two days in a row to give myself time to recover. A light swim is all I need on Tuesdays. It keeps me flexible and energized. Oh, and I never forget to loosen in up the hot tub after!

Wednesday
I try to blast my core and legs until they really burn. Too many ankle injuries have made squats and lunges impossible, so I usually use a couple of leg machines and finish off on an exercise bike. I love bikes because I can turn up the intensity to really make it burn, and there is almost no wear on my joints! Then, I finish it off with as many sit ups as I can, and, bingo, I'm done!

Thursday
I tend to work my body the hardest early in the week and ease down toward the finish. I might work up a light sweat playing ping pong or shooting some hoops. If I'm up for it, I might cool off with 20 minutes of yoga. Don't laugh! It's surprisingly enjoyable and can be a really good workout. I'm hooked.

Friday
I call Friday my 'free day' for whatever feels right. Depending on how my muscles feel, I'll do some type of strength training to build or maintain a little muscle. I try and make sure that areas like my elbows, knees and ankles are being worked out regularly to build up injury-protecting muscle around the joints.

Saturday
I'm not going to pretend like I work out every day, because I don't! Few people I know do. My Saturdays are for fun things, like a bike ride or extra nap. Naps help my body to recover.

Sunday
Because Mondays are usually demanding work out days, I try and ease back into it with a medium intensity Sunday swim. Nothing too crazy, perhaps 30 minutes, or so, of freestyle with a couple of sprints at the end.

Remember, we are all different, and we all need to work on different areas of our body to stay healthy. When I think about why I strength train, it's not because it's always fun, comfortable, or feels good. It's because I know how much it's going to help me in the future. When your joints are not the greatest like mine, you need to do a little extra to protect them. Strengthen them while you can!