Starting Lifting again

hanwyz

Hi,
So I was injured last year and had to stop strength training, however, I am just getting started again with some new dumbbells. I have a 21kg worth of plates and two sets of dumbbell bars. I'm trying to work out what would be a good routine with having an upper back injury, knee issues and fibromyalgia. The back injury is improving, it just hurts sometimes with exercises that utilise muscles around the scapula area. I've never been much good with free weights - useless form, so I always chose to use the machines at the gym (guys s******ing at me when I was doing squats really didn't help.) So any suggestions? I also do 30 day shred and Pilates as Cardio stuff.
Thanks in advance

Edit: The word that is starred out means a smothered/half suppressed laugh... Not a "rude" word, honestly...

BeachIron

Your best bang for the effort will come from a free weight program with big compound lifts, squats, deadlifts, bench, overhead press, and power cleans.

It's a matter of studying and learning what you're doing and working on improving form. There are several good books out there, including the following: The New Rules of Lifting for Women, Starting Strength, and Strong Lifts are some good ones for starters.

hanwyz

Thanks I will have a look at those suppose if I start low with weight and work on my form I will be less likely to get injured...

dkhuff1

I agree with the above poster however there may be some of those exercises you should never do--ie maybe you need to squat holding dumbells and not a bar bell on your shoulders/back.

I like New Rules of Lifting for Life because it specifically addresses those with past injuries or joint problems. I recommend talking to your physical therapist about what exercises to avoid. You could even take the book in and have him put Xs on the ones you should not do.

I have bad knees so when I squat I don't go lower than parallel to the floor with my thighs. I also have a herniated disk in my lower back so Im very careful deadlifting and I never squat with a bar on my shoulders per my physical therapist.

Good luck

BeachIron

Thanks I will have a look at those suppose if I start low with weight and work on my form I will be less likely to get injured...

Exactly.

And each of those programs advocate doing just that.

Good luck!