Strenth Training Dummie

miss2skinny

Hi. I am 5'2" and 88 pounds. I've always been petite and small framed but never unhealthy like this until 4 years ago, I was diagnosed with Crohn's Disease. I even managed to have a butt before CD came along. Now I look like a twig and can't fit into most clothes especially not women's clothing.

So it's been bothering me for me years but I didn't know what to do. I started to look into strength training and was always reluctant to do it. I made excuses. Well I finally got a gym membership AND a personal trainer! I got protein and have had only two workouts thus far. But hey I've started, right?

We squatted and did lower body yesterday. I think I deadlifted 90 pounds. My back is so stiff today. Is that normal? It doesn't hurt. Just stiff. Also my PT shows me and works out with once a week then I do that same workout twice alone that week. I'm a little confused as I was under the impression I should switch muscle groups? So basically he told me to go back tomorrow and do the same workout we did last night.

I definitely want to focus on my lower body but I need weight everywhere. I asked about abs and he said no because I can't afford to do cardio. I understand this bit is here any an exercises I can do that aren't cardio? Like I said I am dumb about all this but I am trying.

Any other tips would be great. I also struggle to meet enough calories. Should he have told me a calorie goal? Or would say 2500 be sufficient?

arditarose

I would ask him to teach you the form for a deadlift, squat, bench, overhead press and that's about it. Then take a look at a program like SL 5x5, New Rules of Lifting for Women, or Strong Curves and run that. There's no reason why he should have you dead lifting your body weight 3x this week. And I have no idea what the cardio comment has to do with abs. But compound lifts like mentioned above will work your core.

miss2skinny

He was there with me while I was deadlifting and kept saying my form was good. That's why I'm so confused about my back being this stiff. I don't need any back issues!

arditarose

miss2skinny wrote: »

He was there with me while I was deadlifting and kept saying my form was good. That's why I'm so confused about my back being this stiff. I don't need any back issues!

Have you watched videos on deadlift form?

Anyway, a certain amount of muscle soreness is normal. Especially if you are brand new to the lift and lifting your bodyweight already.

pwillis20

Your back should be fine, deadlifts are actually a full body workout and my lower back gets extremely tight deadlifting. But it's always wise to research the form and watch videos, you can even record yourself somewhere. I wouldnt worry to much about doing just abs, they get used in most exercises and if you train them separately that's more output=more burned calories. He may not have meant cardio. As for calories set up MFP accordingly and you could even talk to your PT to double check your on the right page. Also never be afraid to check out some videos online, I often just listen to them while doing other tasks.

jessiefrancine

arditarose wrote: »

I would ask him to teach you the form for a deadlift, squat, bench, overhead press and that's about it. Then take a look at a program like SL 5x5, New Rules of Lifting for Women, or Strong Curves and run that. There's no reason why he should have you dead lifting your body weight 3x this week. And I have no idea what the cardio comment has to do with abs. But compound lifts like mentioned above will work your core.

All of this. I do Stronglifts 5x5 and love it.

HamsterManV2

Your back is 'stiff' because you use your spinal erectors . Sore and stiff is fine, sharp pain and aches are not. Be sure to use your legs (hamstring then glutes specifically) as they should be the primary movers of the deadlift (while many other parts are used to stabilize your body).

As for the rest of Stronglifts, if you choose to do it, start with an empty barbell (45lbs). It may be to heavy for your overhead press or bench, in which case to dumbbells and work up to it while eating at a caloric surplus - you are fuelling your body to build muscles. An engine needs gas to function, and your body needs nutrients.

quiksylver296

jessiefrancine wrote: »

arditarose wrote: »

I would ask him to teach you the form for a deadlift, squat, bench, overhead press and that's about it. Then take a look at a program like SL 5x5, New Rules of Lifting for Women, or Strong Curves and run that. There's no reason why he should have you dead lifting your body weight 3x this week. And I have no idea what the cardio comment has to do with abs. But compound lifts like mentioned above will work your core.

All of this. I do Stronglifts 5x5 and love it.

Yep. Check it out at stronglifts.com. You can download the app so you can track your progress at the gym (and ditch your trainer, if you want).