Afraid to lift...

meeper123
meeper123 Posts: 3,347 Member
edited January 22 in Fitness and Exercise
I tried for the first time ever a few weeks ago and hurt the tops of my legs. I did too much weight too soon ( I didnt know the bar was weighted) I am really nervous about trying again and getting hurt. I am doing insanity and know adding weights would really help but how do i get past this hang up?
«13

Replies

  • mmddwechanged
    mmddwechanged Posts: 1,687 Member
    I don't know the answer to your question, but I did just download Starting Strength on my I-phone and I find it is extremely clear and detailed about form in regards to training with barbells. I recommend it. Knowledge is power:)
  • meeper123
    meeper123 Posts: 3,347 Member
    Oh thats an app?
  • RunFarLiveHappy
    RunFarLiveHappy Posts: 805 Member
    If you're unsure about how to start I would recommend a trainer or instructor. Injury is a very real concern with poor form. Also there's a difference between soreness & injury. Sore = good, injury = bad. If you're not sore, you're not working hard enough. IMO.
  • meeper123
    meeper123 Posts: 3,347 Member
    it felt aweful i was waddling lol
  • thecakelocker
    thecakelocker Posts: 407 Member
    Are you sure you're not just sore? Squats and deadlifts can be brutal for soreness the first few times you do them.

    I'm talking, can't sit on the toilet sore.
  • meeper123
    meeper123 Posts: 3,347 Member
    Are you sure you're not just sore? Squats and deadlifts can be brutal for soreness the first few times you do them.

    uhh yeah could be it went away in 2 days
  • SatchGallamax
    SatchGallamax Posts: 549 Member
    Alright, so you did too much too soon. Try again with less weight. There are lots of great resources out there (Stronglifts 5x5, New Rules of Lifting for Women) to help you. If you have access to a trainer, that's a great option as well.

    Don't be scared, just learn from it and keep going!
  • thecakelocker
    thecakelocker Posts: 407 Member
    Could be DOMS.

    http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

    The first few times I did squats I was in agony for days afterwards.
  • tedrickp
    tedrickp Posts: 1,229 Member
    it felt aweful i was waddling lol

    I dunno how bad the pain was so I can't accurately pinpoint anything, but this sounds like it could be DOMS (delayed onset muscle soreness).

    My first time working out I was DESTROYED the next morning, and in fact even worse the next day. Squats def killed my legs. I dunno if it is the same for you, but it actually hurt walking down stairs more than it did up them.
  • collingmommy
    collingmommy Posts: 456 Member
    Did u do squats? If so, that is probably y ur legs hurt. Thats wat they work is the quad muscles. Dont be afraid to lift, just do it in 20 lbs intervals. Squat 40, dead 60, so on. It will make u sore the first few times. Its just your muscles getting used to the workout/training. Ive been lifting for 3monyhs 3 times aweek and i get sore all yhe time. U can add me ..
  • meeper123
    meeper123 Posts: 3,347 Member
    Did u do squats? If so, that is probably y ur legs hurt. Thats wat they work is the quad muscles. Dont be afraid to lift, just do it in 20 lbs intervals. Squat 40, dead 60, so on. It will make u sore the first few times. Its just your muscles getting used to the workout/training. Ive been lifting for 3monyhs 3 times aweek and i get sore all yhe time. U can add me ..

    thanks! yes i did do all that lol waaay to much
  • SoViLicious
    SoViLicious Posts: 2,633 Member
    How much did you lift?
  • ebr250
    ebr250 Posts: 199 Member
    Sounds like you were sore, not injured. Hook up with a trainer or a group fitness class to make sure you have good form. Remember it is easier to keep going then to start, meaning your body and mind will get used to the exercises and soreness and it will become enjoyable rather than painful. Give it one consistent month!
  • meeper123
    meeper123 Posts: 3,347 Member
    How much did you lift?

    squated75 deadlifted 100 and bunch of other stuff it hurt bad
  • thecakelocker
    thecakelocker Posts: 407 Member
    Just get back to it as soon as you can, your body will adapt and the soreness won't be as bad.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Are you sure you're not just sore? Squats and deadlifts can be brutal for soreness the first few times you do them.

    uhh yeah could be it went away in 2 days

    Sounds like DOMS - it gets better.
  • meeper123
    meeper123 Posts: 3,347 Member
    Ok will def try again today actually...
  • RunFarLiveHappy
    RunFarLiveHappy Posts: 805 Member
    I would say that's soreness not injury based on the info. you provided.
  • meeper123
    meeper123 Posts: 3,347 Member
    I would say that's soreness not injury based on the info. you provided.

    yeah i wouldnt know the differance
  • pspetralia
    pspetralia Posts: 963 Member
    I would suggest looking into stronglifts. In the beginning you start lighter to work on your form then you begin adding weight. Don't let fear stand in your way!! You can do it!!!!
  • thecakelocker
    thecakelocker Posts: 407 Member
    Good luck. :flowerforyou: Don't worry, it DOES get better! Just takes a bit for your muscles to adapt.
  • meeper123
    meeper123 Posts: 3,347 Member
    I would suggest looking into stronglifts. In the beginning you start lighter to work on your form then you begin adding weight. Don't let fear stand in your way!! You can do it!!!!

    How do I know its enough but not too much
  • donald149
    donald149 Posts: 211 Member
    People always think when they start going to the gym that others will start starring at them. By the 2nd day you'll realize the only people being starred at are those 1-2 people grunting as though they're having a baby. Start light and get a trainer if possible. Or drag a friend along. Honestly don't fear lifting lighter weights as most others are doing the same.
  • meeper123
    meeper123 Posts: 3,347 Member
    Good luck. :flowerforyou: Don't worry, it DOES get better! Just takes a bit for your muscles to adapt.

    Thanks should I try the same weight again or do a bit less?
  • meeper123
    meeper123 Posts: 3,347 Member
    People always think when they start going to the gym that others will start starring at them. By the 2nd day you'll realize the only people being starred at are those 1-2 people grunting as though they're having a baby. Start light and get a trainer if possible. Or drag a friend along. Honestly don't fair lifting lighter weights as most others are doing the same.

    Should I start with the bar?
  • pspetralia
    pspetralia Posts: 963 Member
    I would suggest looking into stronglifts. In the beginning you start lighter to work on your form then you begin adding weight. Don't let fear stand in your way!! You can do it!!!!

    How do I know its enough but not too much

    The program (free and online) guides you on HW to find the weight that s right for you. Sometimes you have to try and see how it feels. While soreness isn't always comfy, it shouldn't be what turns you off to lifting. It goes away and leaves a rocking body.
  • meeper123
    meeper123 Posts: 3,347 Member
    I would suggest looking into stronglifts. In the beginning you start lighter to work on your form then you begin adding weight. Don't let fear stand in your way!! You can do it!!!!

    How do I know its enough but not too much

    The program (free and online) guides you on HW to find the weight that s right for you. Sometimes you have to try and see how it feels. While soreness isn't always comfy, it shouldn't be what turns you off to lifting. It goes away and leaves a rocking body.

    That would def be worth it!!
  • thecakelocker
    thecakelocker Posts: 407 Member
    If you can already do 75 it seems kind of silly to drop down to just a 45 lb bar, but if it makes you feel safer go for it! The extreme soreness to begin with is more due to the unaccustomed exercise/movement more than the weight. If you want to drop the weight a bit no problem, just don't be afraid to bring it back up once you stop getting sore.
  • Crankstr
    Crankstr Posts: 3,958 Member
    If you're unsure about how to start I would recommend a trainer or instructor. Injury is a very real concern with poor form. Also there's a difference between soreness & injury. Sore = good, injury = bad. If you're not sore, you're not working hard enough. IMO.

    NO

    soreness and working hard are not mutually exclusive.
  • meeper123
    meeper123 Posts: 3,347 Member
    If you can already do 75 it seems kind of silly to drop down to just a 45 lb bar, but if it makes you feel safer go for it! The extreme soreness to begin with is more due to the unaccustomed exercise/movement more than the weight. If you want to drop the weight a bit no problem, just don't be afraid to bring it back up once you stop getting sore.

    thats what i am afraid of not increasing the weight properly but I always over think things lol
This discussion has been closed.

Categories