I feel like a drunk giraffe in the gym just trying to hold it together

mrp56839

I've been working with a trainer 2x/w since mid Oct. He's great - we do something different every day (which I like) and I'm definitely seeing results both in my aerobic endurance and strength. He's gotten me to try things that I've never done, like a pull up (granted, I nearly climbed the wall with my feet, but I got up there!). He's probably the best cheerleader I've ever had in the gym and is slowly helping me get through some of the "shyness" and anxiety of doing something so outside of my comfort zone. I feel like I'm with the right person in the gym.

BUT... One thing that has become obvious to both of us is my lack of upper body strength on my right side compared to my left. When we do any kind of free weights, my right side has it's own cheering section because of the struggle! My left side is never sore, never exhausted, never anything other than fine while my right side feels like amputation is imminent most days of the week. Is there anything more I can do to help balance myself out?

Another is my inability to properly perform many of the exercises that involve moving my upper and lower body at the same time (for example, jumping jack legs while moving a slam ball up and down) or doing any kind of multi-step type moves (like lunge, twist, center, step up, knee up). I try to make light of it and laugh at myself, but really, it just makes me even more self conscious and frustrated (even more so if there's anyone else in the gym with us who may or may not be witnessing this hilarity). He keeps telling me that the more we do this kind of "functional" stuff, the easier it'll get. But it hasn't, and I don't know if I'm just being impatient with myself, not trying hard enough or there's a trick to this that I just haven't learned yet.

I haven't talked to my trainer about this stuff - really because I don't want to talk about the elephant in the room or about my gym issues. I know that's a silly reason. I just don't know what to say, if anything at all, or if I should just be content with as far as I've come to this point and trust that I'll eventually get there with the rest.

juggernaut1974

mrp56839 wrote: »

I haven't talked to my trainer about this stuff - really because I don't want to talk about the elephant in the room or about my gym issues. I know that's a silly reason. I just don't know what to say, if anything at all, or if I should just be content with as far as I've come to this point and trust that I'll eventually get there with the rest.

I think this is absolutely something you should talk to him/her about. A good trainer would take this into consideration and design your routine around balancing out your strength. Most of us have a 'strong' and 'weak' side...though through a few well-designed exercises, you can work to balance them out.

As for the other thing - as someone who suffers from 2 left feet on the dance floor - I understand completely! But I also agree that in this case, practice makes perfect (or probably "not quite as embarrassing" as opposed to perfect).

If you can't bring yourself to have the conversation - copy your opening post and email it to him/her or print it out and bring it to your next session.

Cherimoose

Discuss it with the trainer.

The usual fix for a weak side is to work it a little extra, doing unilateral exercises.

For coordination deficits, you should practice the troublesome exercises each workout. Also doing them at home with or without weights can help.

Are you left-handed?

usmcmp

You should sit down with your trainer and discuss this with them. Make an appointment to come in at a time that isn't your normal workout. It's their job to push your limits, but to still make you comfortable. It sounds like you are getting less and less comfortable.

As for the arm issues does the trainer have you use only barbell or do you do single arm and dumbbell work? They should be doing single arm and dumbbell things. Your left side will still not make much change, but challenging your right arm independently will help close the gap between the two. It may also be a good idea to see a doctor or a physical therapist. I'm guessing you need some therapy for the one arm, but you should get clearance from your doctor that you aren't going to cause more harm than good.

As for the coordination issues, ask your trainer to give you workouts that include them that you can do at home. There are tons of things you can do in the gym that don't require them, but it's a good idea to continue to work on them in the comfort of your own home. They should also be breaking them down into smaller parts until you get better coordinated. You may want to consider doing home yoga workouts to help build the upper and lower connection as well as stability and coordination.

mrp56839

Cherimoose wrote: »

Discuss it with the trainer.


Are you left-handed?

I am actually right handed! My right side is the brains, my left is the brawn. My right side can unlock doors, dial phones and sign paperwork while my left wrangles children and carries 8 bags of groceries. The reason behind the imbalance makes perfect sense.

usmcmp

mrp56839 wrote: »

Cherimoose wrote: »

Discuss it with the trainer.


Are you left-handed?

I am actually right handed! My right side is the brains, my left is the brawn. My right side can unlock doors, dial phones and sign paperwork while my left wrangles children and carries 8 bags of groceries. The reason behind the imbalance makes perfect sense.

You'll have to work on training your brain to improve fine motor skills on your left and gross motor on your right. It just takes time and lots of practice. It's like riding a bike. Even if you were able to jump on and peddle immediately, it takes time to learn all the skill associated with riding a bike.

mrp56839

usmcmp wrote: »

You should sit down with your trainer and discuss this with them. Make an appointment to come in at a time that isn't your normal workout. It's their job to push your limits, but to still make you comfortable. It sounds like you are getting less and less comfortable.

As for the arm issues does the trainer have you use only barbell or do you do single arm and dumbbell work? They should be doing single arm and dumbbell things. Your left side will still not make much change, but challenging your right arm independently will help close the gap between the two. It may also be a good idea to see a doctor or a physical therapist. I'm guessing you need some therapy for the one arm, but you should get clearance from your doctor that you aren't going to cause more harm than good.

As for the coordination issues, ask your trainer to give you workouts that include them that you can do at home. There are tons of things you can do in the gym that don't require them, but it's a good idea to continue to work on them in the comfort of your own home. They should also be breaking them down into smaller parts until you get better coordinated. You may want to consider doing home yoga workouts to help build the upper and lower connection as well as stability and coordination.

excellent advice, as usual.

We do some of both the barbell and dumbbells at least once a week. With the dumbbells, sometimes it's using both arms at once and sometimes it's just one at a time. There's really a pretty decent mix, but the progress on the right is really slow.

BZAH10

mrp56839 wrote: »

Cherimoose wrote: »

Discuss it with the trainer.


Are you left-handed?

I am actually right handed! My right side is the brains, my left is the brawn. My right side can unlock doors, dial phones and sign paperwork while my left wrangles children and carries 8 bags of groceries. The reason behind the imbalance makes perfect sense.

I am exactly the same way! Right-handed, but my left side is much stronger. I just try to use dumbbells as much as possible to work each side. You're doing great! Just stick with it. It takes time to even things out. And definitely talk to your trainer about your concerns. You're happy with them over all, so I'm sure they will help you with this issue as well.

cafeaulait7

For the coordination problem, really do find something at home that you can practice. I'd do a nice 'dance workout' type of session (DVDs are abundant). It'll really help your coordination in a fun way. They don't have to be long, but just try to improve on the same moves and sequences of moves each time. Actually youtube has a ton of short ones, too.

My left arm is my brawn, too, lol. I have nerve damage in that hand, so I use it for brawn pretty much exclusively. Embarrassingly, I have regained more potential for fine motor skills than I knew. I took PT for it recently because my regular physio (neck/back problem) suggested it, and probably half of the current lack of motor skill was because I never tried practicing it in years!

ltworide

On any unilateral exercises, try doing double the number of sets of the exercise on your right side than you do on your left side until the right side catches up. For example do4 sets of dumbbell shoulder presses on the right side and 1 or 2 sets on the left until your right side catches up.

As for the coordination work, it just takes time keep at it! I like skipping, yoga, Zumba, ladder & cone drills for sped, agility, coordination work.

Best wishes to you!

sallygroundhog

I've taken a lot of ballroom and swing dance lessons. It is still hard for me to learn the upper body and lower body parts at the same time. I have to learn them separately then put them together. With enough repetitions, muscle memory kicks in. Maybe you can learn one part and practice it at home without weights. Just a thought.

MelodyandBarbells

Personally I'd ask him to dial back the complicated routines a bit so you can continue to enjoy the workouts as a whole

middlehaitch

I found that doing belly dancing, aqua fit, and Zumba really helped with my coordination. Yes, I was cr@p for the first few weeks, and still don't get new routines as fast as others, but perseverance really pays off.

Have your instructor repeat routines for a few sessions before moving on. I find if I am struggling with the choreography of a routine I don't get as good a work out.

I am hopeless at home routines, I fudge the moves too much. I am better in a class where I can get guidance- even if I feel foolish at times.

@sallygroundhog has made good suggestions.

Cheers, h.

mrp56839

Thanks all. I'm going to talk to him!

ndj1979

OP - what is your routine like? Is he training you on compound movements like squat, deadlift, bench press etc? Are you utilizing machines, dumbbells, bar bells, etc..???

AllanMisner

What you’re experiencing is very, very common. First, the strength imbalances. Those come from a lifetime of movement. As you keep getting stronger, they will even out. Also, you’re learning new skills, which is fantastic. Don’t beat yourself up that the coordination isn’t quite there yet. It will also come with training and time. Talk to your trainer and ask for advice on how you can improve your coordination out of the gym. You’ll get there, just stick with it and keep charging on.

Allan Misner
NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)

kes840

I had a total shoulder replacement. Did physical therapy but there was still a LOT of asymmetry--probably as much because of the guarding and bracing I did the 4 years before I had the surgery as because of the surgery itself. Been doing strength training for 3 months. Now the surgical arm is pretty much the same as the nonsurgical arm--yay! Re the coordination stuff...you'll certainly get better the more you do, but IMHO you'll be a lot less stressed out about it if your trainer advances you slowly.

kes840

I will add that I haven't trained the surgical arm any more than the nonsurgical arm. It just sort of caught up by itself, like it wanted to do the same things its friend was doing.

mrp56839

So I took everyone's advice and had a heart to heart with my trainer today about my struggles - he kinda knew how I felt (I have no poker face), and has been putting those type of multi-step moves in my routine to help me improve, but said that if there are other people working out we'll move it to another room for them so I'm more comfortable.

Also, were going to stay the course on the right arm and he's noticed that it's my entire right side, including my leg that has a strength issue. It's always the right side that breaks form and we're going to do more to balance it out.

So, after all of that, he told me that I'm the member of the month for December! I've made huge progress in the last 9 weeks and they want to recognize it! (I'm down 24lbs and 5% bf!) I've got 3 weeks left of this program and I want to go another round wit him.

Thanks all for your recommendations! I'm going to incorporate more yoga into my off days and he gave me a couple of suggestions of functional things I can do to help practice the coordination.

middlehaitch

Oh well done you!
Great you are feeling so much better about your work outs, had an excellent chat, and are going for another round with your trainer.

Way to go 'girl of the month'.

Cheers, h.