Considering quitting

lad5144

Okay so I have been doing Stronglifts for only 4 weeks but I am at a point where I am seriously questioning whether or not to continue. I am at a point where with recent weights my squats are starting to suddenly make my back really sore and I feel like I might injure it. My legs don't even get sore. I dont think I changed my form, and before it was fine. I've even gotten form tips for squatting from some guys in the gym, and I've watched Mehdi's videos and done my best to implement his tips. Is this kind of pain/soreness/feeling like my back might break mid-squat normal as you go up in weight? I also have a slight/chronic arm injury that hurts when I lift anything above my head (Overhead Press, Bench Press sometimes).

I know body weight can go up while your body gets used to lifting, and mine did go up maybe 1 lb, but I really do not mind that as before I had been right around 150 for months and immediately before I started Stronglifts I had somehow gotten down to 147-148 (wasn't focused on losing weight). So I am still in a comfortable place weight-wise, but I have not lost any inches and if anything the measuring tape is getting a bit tighter around my waist, which is the opposite of what I want since that is my biggest trouble area.

I miss doing cardio (I do some but do not have the time or energy to do it as much/as intensely with Stronglifts) and I feel slow and stiff all the time, despite my efforts at sleeping and stretching.

I have also noticed that doing it is making me get sort of obsessive compuslive about food and exercise again (worrying I am not getting enough protein that I specifically need for this program, anxiety about what if I had to miss a workout for some reason. I can feel my mind going back to that place, and I have worked hard over the last few years to build a healthier relationship with food after years of hating my body and obsessing about every bite.

I have found in the past that the only exercise I really saw results from (as far as losing inches, feeling stronger but also agile) was Jillian Michael's DVDs, specifically 30 day shred. I am thinking of doing her 90 day Body Revolution starting in March if I stop Stronglifts.

Has anyone experienced any of this? Is Stronglifts just not for me?

chunkmunk

I am 6 weeks in (workout 21 is tonight) and I'm having doubts as well. I have not yet had any specific pain, but the weights are getting heavier (squat tonight is 115) and as they do I'm mentally freaking out about the risk of injury, and wondering to myself if this is really worth it. I also am really tired the day after lifting, even though the only additional exercise I'm doing is walking the dog for about 30 mins 5 times a week. This makes me feel like a weakling.

I'm also cranky because I feel like at 145 pounds I should be able to squat more than 115, which I stalled at once and deloaded, and now am going to tackle again tonight. My goal was to squat body weight by the end of the 12 weeks, and I do not see how I am going to reach that if I'm dying at 115 now. So I'm frustrated and wondering if, like you, I should just go back to what I really like, which is DVD programs (I have my eye on Tapout XT). All I have left to lose is the belly fat, probably 5-10 pounds of it. But I'm 40 and have had 3 kids and it is taking FOREVER for it to go away.

I hope others can help us, as I'm inclined to recommend that you just drop the program and go back to doing what you really like and what you have obtained results from. Surely Stronglifts is not for everyone, and it doesn't make sense to torture yourself or make yourself miserable when you enjoy other exercise more.

sandradev1

OK, I am not sure if this is going to help or not but I am just into Week 5. Whilst I did suffer at the beginning with DOMS in glutes and hamstrings, this stopped a few weeks ago. I have had no pains in my back at all. I have lost a few lbs on the scale but mostly I have lost 1.5 inches on hips and 1 inch from waist.

Before starting I was suffering from painful knees and right hip, but I have noticed that knees are no longer painful and the hip is also improving. It feels like the lifts are helping my body.

I started on weights much lower than Mehdi suggests, but have consistently increased every session by 5lbs on all but deadlifts which I increased by 10lbs. It is just this last week where I have been finding increasing weight difficult and am now probably increasing every other session.

I absolutely love lifting. On my rest days I am always wishing I could go and lift (I do my lifting i a home gym setup). At this point I cannot imagine *not* lifting.

Perhaps, as you both say, there needs to be an overall enjoyment to enable successful exercise. All I can suggest is that you have a full deload week, then try again the week after and see what happens. If you feel the same way, then you are likely to achieve better things from something you enjoy doing.

Hope this helps.

sheleen302

To the OP, the back pain you mention is concerning to me. I myself have lower back issues, and it does prevent me from going over 135 in squats. I just try to mix it up a bit, I use a hack squat machine 1x weekly, where I can squat around 280, but my back is completely supported, and I do not have pain. I also do lunges and split squats with barbells to work the legs/glutes and hamstrings. Stronglifts is not the only way to continue to strengthen your body. The best kind of excercise is the kind that you will stick with, and enjoy. Another thing you could look into is strengthening your lower back. There are a myraid of excercises for that.

newjourney2015

I have considered quitting SL5x5 but instead I am taking a different approach to them. First of all, I can't squat with a bar at all, not even a broom handle. I video'd myself doing squats and realized my form is off. It's better than it was but its still off. I have learned that its due to my lack of flexibility so that is what I'm going to work on so that I can get my squat right!

I have also decided that I am not going to add weight with every session as the program suggests. I am going to lift what feels right for me even if that means lifting the same weight for 2 or 3 sessions before adding. Again, form is the most important thing for me, not how much weight I'm lifting. You have to remember that SL was designed by a man for men.

I have added a kickboxing routine to my workouts on non SL days so if that makes my legs too sore for squats, then I'll just practice stretching and proper form techniques.

I love lifting too much to give it up 100%! But you have to do what ever excercise routine works for you and what ever you will stick to. You can always go back to it if you feel like lifting in the future.

Fittreelol

The best workout/exercise is one you'll do and enjoy. With that being said- if you're hurting during a lift there is a 98% chance your form is off. Try making a video of your squats. If that's not possible let us know how you're squatting and we can try to help. While compound barbell lifting might not be for everyone it does have advantages:

-Most muscles worked in the least amount of time.
-Increased bone density.
-Stronger stabilizing muscles. The lack of conditioning here is usually what leads to Mid/Late life black blowouts, etc.

If you're not losing weight or inches let us know what you're doing, and I'm sure everyone can chime in with some ideas to try.

Will_Thrust_For_Candy

The best exercise is the one that you enjoy and will stick to.

While it's true that SL won't be for everyone....but is it that it's not for you or that it's way out of your comfort zone? Perhaps a beginner weight training program such as NROLW would be a better start for you if you don't have a lot of experience with weights. Another option is to modify the program as one of the other posters mentioned. That being said, I've heard a lot of people have had great success with other programs such as JM Body Revolution. Again, the best program is the one you will stick with.



Just to add because I feel like it....women should lift the same way as a man so regardless if this program was designed "by a man for men", women can and do have just as much success.

newjourney2015

The best exercise is the one that you enjoy and will stick to.

While it's true that SL won't be for everyone....but is it that it's not for you or that it's way out of your comfort zone? Perhaps a beginner weight training program such as NROLW would be a better start for you if you don't have a lot of experience with weights. Another option is to modify the program as one of the other posters mentioned. That being said, I've heard a lot of people have had great success with other programs such as JM Body Revolution. Again, the best program is the one you will stick with.



Just to add because I feel like it....women should lift the same way as a man so regardless if this program was designed "by a man for men", women can and do have just as much success.

Yeah that was me. I didn't say we couldn't have success just that it might not be that we can add as much weight as quickly as men can. Maybe some can - maybe some do. Just stating that MY approach is taking that into consideration and that if the OP is having pain, that she doesn't have to feel the need to add weight according to the program and that the importance of form supercedes the amount of weight being lifted. Thanks!

DaniH826

Keep in mind that Stronglifts really was designed for scrawny dudes to pack on muscles and gain strength.

I'm neither scrawny nor am I a dude.

Therefore, I chose to go with Starting Strength and am doing 3x5 instead (1x5 on deadlifts), with a very slooooow progression that I've set for myself, keeping my own limits in mind. I only ever go as far as I'm comfortable. Any program I work with is here to serve me; I'm not here to serve any program. So I don't really care what Mehdi has to say (or even Rippetoe for that matter) as far as progression is concerned and how much I should be adding every workout or every week in order to do it "right" (according to his spreadsheet). It's not a rigid thing at all, far as I'm concerned, unless you have specific weight goals (X amount of pounds in Y amount of weeks).

Having said that, I look to Rippetoe for form because I find Mehdi a bit sloppy even though his explanations aren't too bad.

If Stronglifts isn't for you and doesn't serve your purpose, then do something else. Heck, create your own program. There's enough out there for you to continue lifting in a way you find enjoyable and that helps you achieve your fitness goals. Maybe modification is the answer for you, rather than quitting lifting altogether. If you quit Stronglifts, who cares? Doesn't mean you need to quit lifting. Go with lighter squats; just don't quit squatting, because they really are an awesome whole-body exercise and will help your body lift things other than metal plates and a bar.

If you're having pain, then take that as a clue to take a step back and reevaluate what it is you're wanting to gain from lifting, and then find an approach that serves your goals in a safe and fun manner.

Looks like all the gals here are on the same page, so just wanted to add my own 2 cents for whatever that's worth to ya.

victoriannsays

I am sorry you aren't enjoying stronglifts - also sorry to hear about your back pain. As others have said, it could be due to bad form. Try taking a video or even maybe describing your form.

I do yoga at least once or twice a week. It keeps my core very strong to support these compound lifts as well as increases my flexibility.

As my lifts are getting progressively heavier - I find it to be not only physically challenging, but mentally challenging. The yoga can help with this as well.

Make sure you are warming up well.


Lol sorry for the scatter brain comments Hope it helped

tameko2

Keep in mind that Stronglifts really was designed for scrawny dudes to pack on muscles and gain strength.

I think you've all otherwise given good advice, but I disagree with what I quoted above. Medhi markets it that way, but 5x5 is not a new concept that he invented, and like 3x5 (which is what 5x5 turns into) its designed to build base strength and correcting form, period. Base strength is a requirement for scrawny guys to start building mass, and there's a certain target audience he's trying to hit with that crap, but its not some kind of magical mass building rep range that is only for scrawny boys or boys at all, and linear weight progression isn't new and magical either, although both men and women often find its better if they use smaller increments. It does depend on the person, and the amount you go up DOESN'T MATTER as long as you are always going up (unless its a stall/deload) - that's what linear progression is.

To the OP - No, it shouldn't feel like your back is breaking, but I don't think that means you have to quit barbell compounds entirely and go back to 30 day shred. It does sound like you've got some core strength issues at the very least, and are having some form issues regardless of what the bros in the gym say -- I'm going to assume you're at a big box commercial gym like me and I will tell you right now that there are maybe 3 people besides myself that I've ever seen do a proper squat in my gym, even though I'm sure they THINK they are. There's 10 if you include people that have some aspects of it right but not all.

Can you ask someone to film you squatting (use a lightish weight, don't risk hurting yourself) from several angles and post that? we could give you some ideas.

If you don't want to go that direction - like if you're just done with the whole idea, then ...well. It depends on your goals honestly. If your goal looks like: I want to be a healthy weight and do exercise I enjoy - then 30 day shred or similar is good - like Vegas and tree said, you should do what you enjoy, watch your caloric intake, and that's more than good enough.
if your goal is like: I want to look like a fitness model, or at least like an off-season amateur, then the 30 day shred or similar isn't gonna get you there. And that's FINE - health should be goal number 1 anyway.

But if it is the latter, I would recommend you get help building a good program that's 3 full body workouts per week, or 4 workouts with an upper lower split (so upper work one day, lower work the next day). You can also look for a program that seems to fit your needs but use two rules: 1) if it has something called like an arms/shoulders/bis/tris day, pass it by 2) do not pick a program that has squats or lunges and just assume you can modify it to get the same results. I'm pretty sure there are plenty of full body programs out there that don't include putting a barbell on your shoulders/back and will compensate for that by adding other types of stabilization exercise.

I know of at least one trainer that will do a customized program for you online, for a fairly reasonable fee.

extraordinary_machine

What Tameko, Vegas, and Tree said...

I love lifting...and I've been lifting off and on since high school (I graduated in 1991, so...yeah) and for a while, I fell out of love with it. I dabbled in swimming, biking, yoga, kickboxing, zumba, hip hop, etc. What it comes down to is finding something you love and are able to stick with.

WRT to the weight progression, I've stopped moving up in 5 lb increments and now, with the exception of deadlifts, I'm moving up in 1-2 lb increments. I'm still progressing!

Ditto (tritto, quaditto) to the form check. If you can get a video of yourself squatting a light weight so we can see your form, there are several of us that can give pointers. Sometimes, making the smallest tweak in form will make TONS of difference in a lift.

All that being said, if it's not for you...it's just not. And that's okay!

DaniH826

I think you've all otherwise given good advice, but I disagree with what I quoted above. Medhi markets it that way, but 5x5 is not a new concept that he invented, and like 3x5 (which is what 5x5 turns into) its designed to build base strength and correcting form, period. Base strength is a requirement for scrawny guys to start building mass, and there's a certain target audience he's trying to hit with that crap, but its not some kind of magical mass building rep range that is only for scrawny boys or boys at all, and linear weight progression isn't new and magical either, although both men and women often find its better if they use smaller increments. It does depend on the person, and the amount you go up DOESN'T MATTER as long as you are always going up (unless its a stall/deload) - that's what linear progression is.

Yes I understand that, and thanks for pointing this out. My point was that I believe it's fine to not follow the program to the letter and approach adding weights slowly and cautiously.

I also found your comment on core strength rather interesting. I'm doing surprisingly well with lifting, and I think that doing yoga for some time now has made my core a lot stronger than I thought it was. I didn't realize that lack of core strength could be so detrimental to adding weights. I'm going to have to keep an eye out and make sure I don't lift over what my core is able to handle. Thanks!

xidia

I also found your comment on core strength rather interesting. I'm doing surprisingly well with lifting, and I think that doing yoga for some time now has made my core a lot stronger than I thought it was. I didn't realize that lack of core strength could be so detrimental to adding weights. I'm going to have to keep an eye out and make sure I don't lift over what my core is able to handle. Thanks!

Apart from DOMS (like today after I did some non-deloaded rows after a three week break last night!), SL has sorted out my chronic lower back pain. My core doesn't look noticeably smaller/flatter, but it's definitely stronger, and my back no longer hurts whenever I lie flat. Heck, I can even lie on my stomach these days without my back hurting! Weeks and weeks of "abs/core workouts" in the past haven't had anything like this much effect.

So yeah - SL is good for your core, and if you progress at the rate of the weakest part of the chain (core/hamstrings/quads/glutes/whatever it is for you) you'll get stronger and avoid injury.

nexangelus

I have not experienced anything detrimental with lifting. I love it! But it is not for everyone. But I think anyone who is not severely injured or disabled in any way can and should lift weights, it builds confidence and muscle if you are doing it right. Also, if pain or prolonged soreness are occurring, form might be the issue as others have said. Everything takes work and practice. Even weight lifting. Determination to carry on as well. Like with anything in life. I do not think four weeks is enough time to decide if it is for you or not, the full 3 months or 12 weeks will show the changes, be they strength, confidence, body re-composition, etc. Give it some time and also be patient with yourself and the programme. About being pernickety about food. Yeah, I get that, if you aren't eating enough, this programme will pose a few problems...but again, you don't need to be that obsessive with your eating, fuel your body so you have enough energy to workout, etc...

iorahkwano

Bump, for later

iorahkwano

I understand how you feel. I'm in week 6 of SL and although I enjoy it, progress seems to have halted. I feel like I will be stuck at 165lbs deadlift, 65lbs bench press & 75lbs overhead press forever I'm also not seeing any physical changes but that may be because I'm "bulking" (Eat at surplus & lots of protein to make sure my body is making muscle). I'm gaining pounds & inches, especially on my midsection, but there's no real way of knowing how much is actual muscle & fat. I will only know once I hit the cutting phase and see what's under the fat I melted off.

I was doing front squats up until 95lbs when it became hard on my wrists. I switched to backsquat & was able to jump to 115lbs. I'm doing 125-130lbs now but I do find it hard on my back. It could be form issues. The first time I did it, I filmed myself & I leaned forward too much. Now I am trying hard to correct that by curving my lower back in, sticking my butt out & looking up. I haven't filmed myself a 2nd time (yet) but I notice I come up unevenly some reps. And my spine isn't loving it. I wouldn't call it pain or "hurting," but discomfort or strain might be the word. I had a pretty strong core way before SL.

Maybe doing front squat will be easier on your back since the barbell isn't sitting on your back. It sits on your collarbone-ish area. You may not be able to do as much weight with backsquat, but it'll work other muscles in your legs/core. I've seen videos of other women successfully front squatting LOTS of weight.

DaniH826

So yeah - SL is good for your core, and if you progress at the rate of the weakest part of the chain (core/hamstrings/quads/glutes/whatever it is for you) you'll get stronger and avoid injury.

That would be my lower back. It doesn't majorly hurt, it just lets me know it's there. Especially the right side. I'm emotionally attached to my lower back though, so I'm not going to push until it catches up. Lifting is helping though; I can tell it's getting stronger, and I know that building the muscles around it will be nothing but beneficial, so I don't plan on quitting lifting for anything. Muscles do protect and stabilize our skeletal system, so the stronger the better.

I'm finding that yoga also helps not only with stretching and balance but also body awareness. In lifting it's important that I know where all my bits are and how they're positioned, and yoga helps with that. I personally believe a flexibility program alongside a lifting program is a must. I always stretch during and after lifting also to work the kinks out.

Will_Thrust_For_Candy

I also agree with the yoga comment that was just made by DaniH826. I only started practicing yoga a couple of weeks ago and I already see the benefit of yoga alongside lifting! I never thought I would be a fan but I am.....and now I'm addicted!

DaniH826

I also agree with the yoga comment that was just made by DaniH826. I only started practicing yoga a couple of weeks ago and I already see the benefit of yoga alongside lifting! I never thought I would be a fan but I am.....and now I'm addicted!

Yep, it'll do that to a person. I'm glad you like it! :laugh: