My back hurts....newbie here

Annie81503

Hello everybody!

So I had my first training session yesterday in hopes of her showing me proper technique on how to lift heavy weights.

We first started on a squatting machine. I asked her why the machine and I want to learn the real squat with Olympic bar...she said we will get to that but she wanted to make sure my back was strong enough to support the weight. So there I was doing 50 reps at 40lbs, then 40 reps at 50 lbs and at the end of that set I told her that my back was hurting, more than my legs actually....so I am starting to think she was actually right, I have a weak back?
Could it also be because my core is weak?

WhiteRabbit1313

Hello everybody!

So I had my first training session yesterday in hopes of her showing me proper technique on how to lift heavy weights.

We first started on a squatting machine. I asked her why the machine and I want to learn the real squat with Olympic bar...she said we will get to that but she wanted to make sure my back was strong enough to support the weight. So there I was doing 50 reps at 40lbs, then 40 reps at 50 lbs and at the end of that set I told her that my back was hurting, more than my legs actually....so I am starting to think she was actually right, I have a weak back?
Could it also be because my core is weak?

What?! 50 reps?! Seems a little excessive. I thought strength was built to progressively heavier, low rep sets, and anything past 12 +/- reps is a waste?, but...I'm a newbie to lifting, so "in" to hear the experts' opinions!

jstout365

you did 90 total reps? Was this a sled type machine or the smith machine? Machines don't really allow much movement outside of the motion of the machine so it may not have been a good fit for your personal biomechanics. I don't think your core is too weak to start doing regular squats with the oly bar or less weight. Nice thing about SL is you will be doing 25 reps at working weight and then 10-15 reps for warm-up. None of that 90 rep business.

Core strength is important, and I will always say that adding it early on can help when the lifts get heavier. Not everyone finds that they want or need to add in additional core work. It really is a personal preference thing since the compound lifts work the core. There is a sticky at the top of the discussion threads that has a list of core work.

I personally don't think your trainer was doing a proper evaluation of your core strength by using a squat machine. You can determine core strength better by using core stability exercises like the plank and side plank. If you can hold a proper plank for 30 seconds or more, then you should have enough core strength to do a barbell squat. My guess is that your trainer doesn't feel comfortable with barbell work and pushed you into the machine to make it easier.

LadyDeadlift

Hi - she had you do 90 total reps on a machine? What type - the Smith Machine?

Of course your back hurts. Sheesh.

All kinds of things about this sound a little questionable - like the OP, I'll hang back to hear what others have to say.

But: if you did that many reps at that weight -- you are certainly ready to try squatting with the barbell.

And a tip: if there's confusion in the future about what you want to be shown -- consider pulling out your phone and showing a video of Mehdi/whomever doing the exercise you want so that you're not wasting time on stuff not consistent with your goals.

I hope you feel better soon!

rlw911

90 reps is crazy, especially if it was on a Smith machine. Why would a PT take anyone and make them do 90 squats their first day in a gym? I'm not sure what she hoped to accomplish. The Smith machine puts your body in a totally unnatural position. Between that and the number of reps, no wonder your back hurts.

I understand the PT wanting to evaluate your strength. The trainer I had used dumbbells and fixed weight barbells for me. Next session, tell her that's what you want to do. You're going to be using the free weights, so you need to be shown and evaluated on the free weights.

Good luck!

SezxyStef

My back would hurt after 90reps too esp on a smith machine....ick

Get a new PT....rest your back now...hopefully it wont hurt tomorrow.

YOu build the strength by the progressive load. Even if you have to start with the bar only or even a broomstick.

I personally don't think your trainer was doing a proper evaluation of your core strength by using a squat machine. You can determine core strength better by using core stability exercises like the plank and side plank. If you can hold a proper plank for 30 seconds or more, then you should have enough core strength to do a barbell squat. My guess is that your trainer doesn't feel comfortable with barbell work and pushed you into the machine to make it easier.

x2

Annie81503

http://exercise.wsu.edu/exercise_images/70.jpg

I found an image of the machine
I thought we were on the same page but considering yesterday, I guess not. I have the strength in my legs she said but now I need to build up back strength to be able to support it.
My back hurts today, my legs and buttocks are sore.

I am writing down the exercises I want to be shown for the next session.

Thank you everybody for your input!

krokador

That's a hack squat machine. It forces you into a range of motion that's definitely not natural, so it's no wonder your back is sore. (I've done these a few times before. They hurt my knees )

If anything, the squat is a GREAT way to build that lower back and core strength you need to, well, do heavier squats... As long as you have proper form there should be no reason to not do them with free weights. If you can't do the bar, do a goblet dumbbell squat and you'll be on the right path!.

Good luck on your next session!

jstout365

Yeah, that just doesn't seem like it would allow for a good range of motion. Just let her know that you would like to focus on the compound lifts with the free weights WHILE working on core accessory work. If she keeps pushing you away from the barbell saying you are not ready, remind her that you won't know what you can reasonably handle for that exercise until you try. 45 lbs is a good test weight for form and she should be willing to evaluate form. Of course, at this point, I would take things that she says with a grain of salt. Not because she is necessarily wrong, but because her focus may not be completely in line with yours.

Annie81503

Thank you for that ladies! I will have my list ready next week for next next session, I only have two more so will have to make the most out of them!

AABru

If your PT is not willing to evaluate form then ask for another person to help you. Often PTs who work primarily with women don't bother learning good form on free weight lifts because *most* women are content to use small hand weights and machines (of course most women don't know what they are missing!). She may not know the mechanics of a good lifts and strength building.

Annie81503

It's very strange because the only reason I signed up for these three sessions was because I told her I wanted to start lifting heavy weights and she says that's great and that that's what she's into and she encourages all women to lift heavy....I think it's the compound lifts part that wasn't clear

:grumble: