Starting Weight

RoseTheWarrior

Hello! I'm new to this group. A little background on me: about 6-7 years ago I lost 96 lbs and gained a nice amount of strength by eating well and hitting the weights. I love, love weight lifting! Unfortunately, after some injuries and surgeries, and then meeting my (now) husband, it all went out the window and I've put the weight back on So, I've been on MFP since Sept 1st and have lost almost 30 lbs with strict caloric deficit and cardio (SW 240 lbs, CW 211 lbs; 5'3" tall).

I tried to do some lifting, but #1, I remember being strong and I think I started out with weight that was too much for my sedentary body, and #2, I sprained my wrist, I believe hoisting a kettle bell.

So NOW, I am ready to get back to weights and want to do the SL 5 x 5. However, how low should I start my weights? If using just the (olympic) bar for things like DLs, how do I get it to the correct height? Should I try to use the smaller barbells (the ones that you can't change the weight on)? Should I just use DBs for a month to get my body used to the motions?

Maybe I'm a bit scared. I don't want to injure myself again. Help please!

christch

I started out with just db for all except deadlift and its taken over 6 months to progress to barbell and rack. With deadlift I had the bar and wooden plates to lift it to correct height and even then it was still hard work and took a month before I could put weight on it but I had learnt correct form.
Follow the progression in the program, it explains how to add weight and there is a section on how to modify for women and using db for goblet squat etc.
Some of the more experienced ladies will be able to give you more help.

canadianlbs

RoseTheWarrior wrote: »

I tried to do some lifting, but #1, I remember being strong and I think I started out with weight that was too much for my sedentary body, and #2, I sprained my wrist, I believe hoisting a kettle bell.

lol! were you doing the same lifts before all of this stuff happened? just curious whether you're re-learning form etc, or starting from square one.

for starting weights, i'd start deadlifts and squats with the bar. that's 45lbs if you're using the most common 'standard' bar. for ohp and bench (and also maybe rows), you might need to start much lighter. so if you have access to a 30 lb 'womens' olympic bar that would be preferable. for rows, idk which one will work best for you.

you basically want to make sure anything you start with is light enough that you'll be able to use the right form, right from the start. and never worry that it's 'too' light because the weight adds up fast.

for bar height on rows and deadlifts, there are a couple of options. if you're lifting at a gym then they may have the special 'training' plates that are the same size as the 45s, but weigh only 10 pounds. that would put your starting weight to 65 (on a 45lb bar) or 50 (on a 30lb bar) and should be manageable.

if no trainer plates or too much weight, you can stack the bar on something that brings it to the correct height.

also, a few sessions with a trainer might be a good investment, if you can locate one that you trust and would like working with.

and finally, congratulations on the 30 lost pounds

RoseTheWarrior

Thanks very much for the advice!

Ariadnula

Hi! Welcome! There are a few of us fairly new to 5x5 here.
I'd repeat what @canadianlbs said - don't worry about starting too light. I felt like my weights were a bit silly-small when i started but it gets heavier fast, so use that time to get used to the lifts and make sure your form is good.

RoseTheWarrior

I agree about form. I was doing these kinds of lifts but it's been many years so my body really needs to get reschooled!

kimiuzzell

Welcome and congrats onnthe weight loss so far! Start as low as you need....even bodyweight work to start with will work your muscles if you get your squat form right as a result. And once you pick up the bar, the progression is really quick.

That said, it's not a competition so go at your own rate. Before you know it, you will be able to lift the kind of weights you have in mind!

RoseTheWarrior

Thank you! I started the program yesterday. I was going to use the 20 lb barbell (has fixed weights), but someone grabbed it right before I got there, so I went with the 30 lb barbell. I think I did alright, but I'll stick with that weight for a week or two until I'm really confident. Then before I up the weight I'll try to post a video so you all can give me some critique.