Muscle mass declines 3-5% per decade after 30. For wheelchair users, maintaining upper body and core strength is critical for independence, bone density, and metabolic health.
3-5%muscle loss per decade
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Your strength programme
Tap each exercise category to build a complete routine.
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Fact
Shoulder health is non-negotiable
Wheelchair users push tens of thousands of strokes per year through the shoulder joint. Rotator cuff injury is the most common chronic injury in long-term wheelchair users — ~50% prevalence by 10 years post-injury. The protective antidote: balanced push:pull ratio (1:2 favouring pulls), regular external-rotator strengthening, and posture work to counter the forward-rounded position pushing creates.
50%rotator cuff injury rate at 10y post-injury
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Sample weekly programme
Tap each day to see what to do.
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Common mistakes to avoid
Tap each — patterns that cause injury or stall progress.
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Takeaway
Key Takeaway
2-3 strength sessions per week targeting push, pull, and core. Grip strength is one of the strongest longevity biomarkers — train it specifically.
2-3xsessions per week
Track your progress
Read the cards above, then mark this lesson complete to track your progress.