Need help getting started with strength training

whereslisa

So, I need some help getting started I'm strength training. I'm going to be completely honest here, I have absolutely no knowledge on the subject. I have no idea where to start, how often, how long, even what to do. So I'm asking you guys to help me figure it out. I'll give you as much info as I can think of but if you need more just let me know, I'm an open book.

Okay, I currently weigh 170lbs. My starting weight 1 year ago was 204lbs. I've been dieting off and on but started taking it seriously about 2 months ago when I discovered from elimination diet that I have a sensitivity to wheat. After going without bread for 3 weeks if I eat it now I get severe stomach pain and nausea. So I haven't had bread in 2 months and I'm trying my best to go completely gluten free. I've never liked soda/caffeine so I gave that up as well (wasn't hard at all for me) and I don't eat fast food either (hurts my stomach, I have IBS). My diet mostly consists of fruits, veggies and meats along with other things of course. I'm not perfect, no one is, I have my bad days and my binge days occasionally. I think my diary is open (if it isn't let me know and I'll open it), you can take a look but I am new here. I have fibromayalgia and I'm eating healthier to feel better, I also take supplements that have helped my IBS and sleeping cycles tremendously. My goal is to be healthier and to feel better physically and mentally.

Now for my weight goals. I'm shooting to be anywhere between 130-145 lbs. I have such a range because I'm not sure at what weight I will be comfortable at. My doctor says in order to be a healthy weight I cannot weigh anymore than 148lbs. I want to have a steady weight loss, I'm going for around 1.5 lbs a week to 2lbs if I can. But honestly any loss is fine with me. I'm not as hung up on what I weigh as I am about what I look like in a way. I have curves and always have and I want to keep them, but I want them defined, firm up my toosh, my arms, my thighs, and most of all my stomach/waist. I've been over weight since I was 8 years old so I've been carrying this fat for 10 years now and I want it gone for good. Info on me-

Age: 18
Sex: Female
Height: 5'5
Starting Weight: 204 lbs
Current Weight: 170 lbs
Caloric Intake Daily: 1,200 - 1,300
Diet: Mostly Gluten Free, & Low Sugar
Diet Goal: Total Gluten Free, High Fiber
Health Problems: Fibromayalgia, IBS, Gluten/Wheat Sensitivity, very minor case of Scoliosis and a fairly minor case of Asthma

And the exercise I currently do is walking, about 4 times a week or more I do 45-80 minutes of walking (2.5 to 3.0 mph) I can run 1/4 mile if I really push it but then I have to take a breath because my Asthma starts acting up after that. I run in increments, like 1/8 Lap at a time. (At the track I go to 1 mile is 4 laps, there are 2 straights and 2 curves. I run a straight, walk a curve, if I can then run the straight, then walk, and etc) but that's all I've been doing, I've done this for about 2 months now.

Now as for the strength training, I have to take it easy at first. I have ZERO upper arm strength, ever since I was a kid actually. In 1st grade I was the only kid who couldn't do the monkey bars because I couldn't hold myself up at all. I can't do pull ups or push ups, not even one. I tried so hard to do ONE push up and I almost threw my back out. So, I need to work on that as embarrassing as it is, I'm super weak. But I really want to work on it, I just have no clue where to start. Now, the only thing I know I can do is about 15-20 crunches in a row (which causes some pretty uncomfortable back pain) and I guess some jumping jacks? I've never really tried much of anything lol. Please bare with me, I know how ignorant I sound. I would really appreciate if someone could help me out getting started. I do plan on joining a gym soon, me and my friend are getting a membership within the next month or so together.

Let me know if you need to know anything else, and thank you so much!

nstock

i know at Goodlife, they have machines set up that are numbered, and you use numbers 1-6 for example, and it's a 20 minute strength training exercise. If you don't want to use machines, you can use small dumbbells to do bicep curls, shoulder press, rows (for your back). Start with small weights (5-10lbs) and slowly start to increase the weight when you feel stronger. I used to squat 50lbs with a barbell, and now I can squat 225lbs in the squat rack. Start light and work your way up. Record all your workouts with the weight you used, and you'll see how far you actually come when you look back on it.

futuremanda

Crunches, push-ups, etc should not cause back pain! Do not do anything that is causing back pain unless you're being supervised by, say, a physical therapist. I don't know if your scoliosis affects this, or if it's just bad form. If you think it's bad form, you can try to work on form, but if you get pain, stop.

It's also common for women not to be able to do "even 1" push-up or pull-up when starting. Especially pull-ups! So try to get the idea that you are "super weak" out of your head. You can see improvement like every week once you start, so it really doesn't matter where you're starting from!

IF your scoliosis is not the issue, and it's form, here is my guess from your description: You don't know how to activate your core. Your core has to be tight during a push-up (even during the beginner ones) and you need to use it during crunches to protect your back and neck. And actually you basically should be learning to keep an active core through virtually any exercise.

There are lots of videos that can help teach you to correctly engage your abs and core. This is one that might be helpful:

https://www.youtube.com/watch?v=lCg_gh_fppI

Also, stop trying to do fairly advanced exercises. What about a wall push-up? Or push-up off the stairs (using a fairly high step, then gradually moving lower). Or on your knees, but really do get the form correct before trying that one especially. Maybe try to hold a beginner plank (from the knees) for say, 5 seconds -- again, get a video instructor to help with form. Start small, and teach yourself to protect your back!

Beginner yoga might be very useful to you as well. I recommend Yoga With Adriene, and start at the beginner videos. You'll learn a LOT about having a *solid* foundation, about being safe, and yes, you will absolutely start to build strength.