Just got a new lifting workout - feedback?

pensierobello

I am not very strong and have weak back/neck muscles, so have always been afraid of doing a lifting programme. I've focused on cardio and Pilates/yoga/Body Balance to date.

However, as I want to improve my upper body strength and help my injuries, I've decided to bite the bullet and one of the trainers at the gym has redone my lifting stuff as you guys always go on about how lifting is the best! Before I was doing 15 reps x 2/3 of seated row, rope pulldowns, bicep curls and one other thing I can't remember the name of, where you sit and pull the machine's arms behind you.

Now she wants me to do heavier bicep curls, some tricep extension stuff (I wasn't getting the overhead curl right - I think it would have injured me) and dead lifts/overhead lifting and one other thing I can't remember (the workout is at the gym!) with a weighted pole. I couldn't manage the 10lb weighted one - not even above my head! She says this should work everything and that I should do it and we'll reassess in a couple of months.

Interested to hear your feedback!

yopeeps025

I recommend research beginner programs because I have no idea what that PT is doing.

pensierobello

Ack, really? I'm not interested in bulking or anything, I just want to strengthen my muscles. And I have injuries to consider. So it's all a bit complicated! Maybe I'll ask the exercise therapist I saw last year.

yopeeps025

pensierobello wrote: »

Ack, really? I'm not interested in bulking or anything, I just want to strengthen my muscles. And I have injuries to consider. So it's all a bit complicated! Maybe I'll ask the exercise therapist I saw last year.

You do realize people can lift without putting on any size at all? A physical therapist would be better for you than personal trainer.

CA_Underdog

The most critical exercises are usually a 'push', a 'pull', a 'hinge', and the 'squat'. Your original exercises seemed overly focused on pulling. Your new one sounds more on-track with dead lifts (hinge) and overhead presses (push). Not sure why they are having you do isolation work on your biceps/triceps or what you're doing with a weighted pole exactly.

pensierobello

I guess the original one was pretty basic, just 'start using the gym' type stuff. I asked to avoid squats as I have bursitis in my knee (and do it in classes) and crunches as I have had neck muscles seize from them in the past.

I just spoke to one of the therapists I worked with last year and she said they all sounded fine, but to start out easy, even doing the motions without the weights, and just ease up to it, seeing how the body adjusts.

I don't know why either - I guess it doesn't hurt, though. The pole is instead of the long metal pole with the weights at the end, as I wasn't able to get that over my head. Afaik!

CA_Underdog

I asked to avoid squats as I have bursitis in my knee (and do it in classes)

Ahh! Glad to hear you're finding some way to do it--in classes presumably customized for your knee condition. About six months ago my physical therapist didn't believe I would ever do squats safely, and now I'm up set 10 reps with 50lbs per rep. It's really an amazing exercise for making motions like climbing stairs, sports, running, hiking, etc. less impactful on the knees.

and crunches as I have had neck muscles seize from them in the past.

Plenty of good alternatives--e.g., planks, side planks, hollow holds, hollow rocks, etc.--avoiding crunches won't present too much of a challenge for your trainer!

I don't know why either - I guess it doesn't hurt, though.

You can always ask. Some my best conversations with my trainer were when I questioned his method, and it left me better prepared for eventually going solo.

pensierobello

I have a special way to do squats given by my (amazing) physio, so I usually do that - the classes aren't customised but my Pilates/etc teacher is wonderful and very understanding of injuries. That's great news I am hoping things will improve over time.

I do do plank though I struggle to hold anything but high plank - but I"m working on it! Haven't heard of the others but will definitely be looking into them.

I'm sure she probably told me why and I forgot because I was starving hungry! I will ask again though. She was good about adapting when she could see I was struggling / an exercise wasn't working, so that feels positive.

CA_Underdog wrote: »

I asked to avoid squats as I have bursitis in my knee (and do it in classes)

Ahh! Glad to hear you're finding some way to do it--in classes presumably customized for your knee condition. About six months ago my physical therapist didn't believe I would ever do squats safely, and now I'm up set 10 reps with 50lbs per rep. It's really an amazing exercise for making motions like climbing stairs, sports, running, hiking, etc. less impactful on the knees.

and crunches as I have had neck muscles seize from them in the past.

Plenty of good alternatives--e.g., planks, side planks, hollow holds, hollow rocks, etc.--avoiding crunches won't present too much of a challenge for your trainer!

I don't know why either - I guess it doesn't hurt, though.

You can always ask. Some my best conversations with my trainer were when I questioned his method, and it left me better prepared for eventually going solo.

Walter__

I'd focus on compound lifts in the lower rep ranges for strength development.

Sounds like your trainer has you doing overhead pressing and deadlifts, which is a step in the right direction. I'd make sure to include some benching in there as well. Maybe throw in some chin-ups once you get accustomed to the workload.

pensierobello

Thank you Walter We're reassessing in a couple of months - I suspect she didn't want to overwhelm me! I will look into the others and see if I can incorporate them, either now or in a bit once I've got used to it all.

htimpaired

pensierobello wrote: »

Ack, really? I'm not interested in bulking or anything, I just want to strengthen my muscles. And I have injuries to consider. So it's all a bit complicated! Maybe I'll ask the exercise therapist I saw last year.

We don't bulk.