Weak Back

Furbuster

Hi there

I'm new to the site and to strength training. I am 40 and have back pain for 10 plus years. Very recently I started going to the gym and am using the resistance machines for strength training as they have back support.

The thing is I really have no idea how much weight/ resistance I should be using on the machines. I was told to start on the lightest level but these are way too easy for me. I was also told to do two lots of 20 reps, but everywhere I read says two lots of 15 so as you can imagine I am pretty confused!!!

I do upper and and lower body...

doughnutwretch

Starting out, you'll want to do 3 sets of 10-12 and really focus on keeping back straight, shoulders straight with your blades pulled together to eliminate rolling forward. Learning proper form is the most important step for a newbie lifter and extremely important when working back, especially if you already have back problems. In regards to the weight, that's based on your strength. The next time you work out, adjust the weight until you find where you can do a set of 10-12 reps with the last three being difficult, but not impossible.

My recommendation would be to look up various Youtube videos of back exercises to see what proper form looks like. Also, if you can, ask one of the trainers of fitness coaches at your gym to watch your form to let you know if you need to make adjustments or not.