Mon/Tues/Thur, what if I can't lift the bar, hip pain
NovemberJune
Posts: 2,525 Member
Hi! I'm planning to start Stronglifts after my vacation. Actually, I'm having a trainer orientation to the weights at the gym the first day of my vacation, then going on vacation for a few days, and will start the program when we get back. That will be June 25. I have NEVER used free weights before but I have been wanting to for months. I just joined the gym in May and I go during my lunch breaks. Before that, I had been exercising at home after my kids go to bed. Mostly DVD workouts.
My first question!
My gym days are Monday, Tuesday, and Thursday. Those really are the only days I can go to the gym because my husband and I work opposite schedules and have 2 little kids. Starting in September, I will be able to go on Fridays but that still doesn't really help with my problem (still no Wednesday). I know that a rest day between sessions is important so I was thinking I will just have to extend my weeks and do Week 1 Monday, Thursday, Monday and week 2 Thursday, Monday, Thursday, and so on. Obviously, it would take me longer this way since my "weeks" will be about 10 days instead of 7. But do you think it would hinder my progress a lot to have so many days between? I will do some home work outs on 3 of my non-gym days but no heavy weights.
Also, I know I will feel better about this after my orientation on June 18th, but I'm really scared that I won't be able to lift the minimum weight. What if I can't lift the bar? Or the bar with weights for the deadlifts etc? I've done lots of body weight exercises (lunges, squats, push ups, etc) but have never lifted heavy. Did you all mostly start with the minimum on weights?
My last question. I joined the gym because my hips and pelvis started paining me so badly that I could no longer do my home workouts. My hips would just start hurting so much. There would be lots of reps of lunges and stuff like that. At the gym, I've been doing elliptical (and elliptical-like) machines, swimming, and some with the weight machines (but not a lot). I know that STRENGTHENING my hips will help to stabilize them so that I don't have as much trouble with them, and I even read in the little "book" that if you have bad KNEES you SHOULD be doing squats with heavy weights and I think the same applies for my hips. Does anyone else have hip/pelvic pain? I'm just terrified I'll get started and have to quit right away. I've also been seeing a chiropractor for the past few weeks, costing me way too much money, but they haven't improved yet
Wait, 1 more question!
CALORIES! I have mostly been eating around 1600 calories, but I raised that to 1800 about 3-4 weeks ago because I'm close to my goal weight. My deficit has been around 3000/week still. Is it ok to have a decent sized deficit (300-600) on SL days? Or should I up my calories some more when I start stronglifts?
Ok Thanks for any feedback.
My first question!
My gym days are Monday, Tuesday, and Thursday. Those really are the only days I can go to the gym because my husband and I work opposite schedules and have 2 little kids. Starting in September, I will be able to go on Fridays but that still doesn't really help with my problem (still no Wednesday). I know that a rest day between sessions is important so I was thinking I will just have to extend my weeks and do Week 1 Monday, Thursday, Monday and week 2 Thursday, Monday, Thursday, and so on. Obviously, it would take me longer this way since my "weeks" will be about 10 days instead of 7. But do you think it would hinder my progress a lot to have so many days between? I will do some home work outs on 3 of my non-gym days but no heavy weights.Also, I know I will feel better about this after my orientation on June 18th, but I'm really scared that I won't be able to lift the minimum weight. What if I can't lift the bar? Or the bar with weights for the deadlifts etc? I've done lots of body weight exercises (lunges, squats, push ups, etc) but have never lifted heavy. Did you all mostly start with the minimum on weights?
My last question. I joined the gym because my hips and pelvis started paining me so badly that I could no longer do my home workouts. My hips would just start hurting so much. There would be lots of reps of lunges and stuff like that. At the gym, I've been doing elliptical (and elliptical-like) machines, swimming, and some with the weight machines (but not a lot). I know that STRENGTHENING my hips will help to stabilize them so that I don't have as much trouble with them, and I even read in the little "book" that if you have bad KNEES you SHOULD be doing squats with heavy weights and I think the same applies for my hips. Does anyone else have hip/pelvic pain? I'm just terrified I'll get started and have to quit right away. I've also been seeing a chiropractor for the past few weeks, costing me way too much money, but they haven't improved yet
Wait, 1 more question!
CALORIES! I have mostly been eating around 1600 calories, but I raised that to 1800 about 3-4 weeks ago because I'm close to my goal weight. My deficit has been around 3000/week still. Is it ok to have a decent sized deficit (300-600) on SL days? Or should I up my calories some more when I start stronglifts?Ok Thanks for any feedback.
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Replies
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Doing only twice a week will still work to help you gain strength. You may have to go more slowly, but that's ok.
If you can't lift the bar, there are options. Depending on your gym, there might be a 35 lb bar to use as an alternate, or fixed barbells. If those aren't available, you can use a plate or dumbbell for goblet squats, dumbbells for bench, overhead and rows. Deadlifts, you can probably do at least the bar.
The hip pain is more concerning. Have you seen a doctor? Is it an actual joint issue (arthritis, etc) or is it maybe a tendon/muscle issue (IT band?) If it's the IT band, you can get a foam roller and work that out a bit (just google it) and/or massage. If it's a joint issue, I'd talk to a dr and/or physical therapist before attempting to lift heavy.
I'm eating ~1600 most days, which is around maintenance for my goal weight (I have 36.5 to go before I re-evaluate and decide if I'm going lower). But there are days when I go up to 1900 and others where I'm at more like 1350.0 -
Doing only twice a week will still work to help you gain strength. You may have to go more slowly, but that's ok.
If you can't lift the bar, there are options. Depending on your gym, there might be a 35 lb bar to use as an alternate, or fixed barbells. If those aren't available, you can use a plate or dumbbell for goblet squats, dumbbells for bench, overhead and rows. Deadlifts, you can probably do at least the bar.
The hip pain is more concerning. Have you seen a doctor? Is it an actual joint issue (arthritis, etc) or is it maybe a tendon/muscle issue (IT band?) If it's the IT band, you can get a foam roller and work that out a bit (just google it) and/or massage. If it's a joint issue, I'd talk to a dr and/or physical therapist before attempting to lift heavy.
I'm eating ~1600 most days, which is around maintenance for my goal weight (I have 36.5 to go before I re-evaluate and decide if I'm going lower). But there are days when I go up to 1900 and others where I'm at more like 1350.
Thanks so much
The good thing is that I got an x-ray for my hips, and my hips and pelvis ARE HEALTHY. So that's great news. They are unstable and get out of alignment very easily. It's an issue I had during my 2nd pregnancy and I didn't have for a couple of years, but suddenly started having again I'm hoping that getting STRONGER will help them stabilize but I'm also scared I'll injure myself which would be awful of course!
I think I'll stick to the ~1800 calories during SL, and then increase some when I lose some more body fat. I'm looking forward to my orientation to see if I can lift the bar, and what the lighter options might be in case I can't. I did stroll around that area today 0
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