beginning lifting

mccindy72
mccindy72 Posts: 7,001 Member
edited February 11 in Food and Nutrition
I need to start doing some lifting work, I feel, bc medical issues have caused me to lose quite a bit of weight I didn't need to lose. I think I've lost muscle because I feel weaker. I can't do any standing weight lifiting do to back problems. Wondering if starting out with pushups, squats and lying on the floor with 10 lb free weights will do anything to start?

Replies

  • ashzacher
    ashzacher Posts: 114 Member
    Do you belong to a gym? Are you able to use machines to work your arms/legs if they don't involve standing? Many machines allow you to sit.

    If not, you could also buy dumbbells and use those while sitting or laying down. :)
  • mccindy72
    mccindy72 Posts: 7,001 Member
    Do you belong to a gym? Are you able to use machines to work your arms/legs if they don't involve standing? Many machines allow you to sit.

    If not, you could also buy dumbbells and use those while sitting or laying down. :)

    I don't belong to a gym, and it's not feasible right now for me. I do have 10 and 20 lb. dumbbells. Iam asking for specific lifting exercises to do with them while lying down to strengthen/build muscle.
  • HappyStack
    HappyStack Posts: 802 Member
    How do you manage to do pushups (which involve a lot of core strength when done properly) with a back so bad you can't stand while lifting weights? herniated/slipped discs?

    Try lightly bending your knees, stagger your stance (like a mini lunge) and really engage your core.

    Other than that, you're pretty limited in what you can do. I'd suggest speaking to your doctor or a competent physio, who'll be able to give you specific advice based on a physical exam.
  • mccindy72
    mccindy72 Posts: 7,001 Member
    How do you manage to do pushups (which involve a lot of core strength when done properly) with a back so bad you can't stand while lifting weights? herniated/slipped discs?

    Try lightly bending your knees, stagger your stance (like a mini lunge) and really engage your core.

    Other than that, you're pretty limited in what you can do. I'd suggest speaking to your doctor or a competent physio, who'll be able to give you specific advice based on a physical exam.

    I haven't done pushups in a very long time - when I was doing them, years ago, they were "girly" pushups on my knees. I don't do anything yet, so I'm asking if squats using my own body weight, and lunges, will add enough to cause some muscle strengthening.
  • martyqueen52
    martyqueen52 Posts: 1,120 Member
    Done PROPERLY.... some bodyweight OR weighted squats won't hurt your back

    Also:

    weighted lunges
    bicep curls
    side lateral raises
    overhead presses
    sitting shoulder press
    tricep kickbacks
    lay on the floor and do dumb-bell presses (like bench pressing)
  • mccindy72
    mccindy72 Posts: 7,001 Member
    Done PROPERLY.... some bodyweight OR weighted squats won't hurt your back

    Also:

    weighted lunges
    bicep curls
    side lateral raises
    overhead presses
    sitting shoulder press
    tricep kickbacks
    lay on the floor and do dumb-bell presses (like bench pressing)
    Thank you. I will try starting some of these. Any suggestions on numbers of reps to start? Or do I just do them until fatigued?
  • martyqueen52
    martyqueen52 Posts: 1,120 Member
    I would do 10 reps 3 sets of each (or however many you want to do).

    If I was in your shoes... I would do this whole body exercise Monday-Wednesday-Friday and do LIGHT cardio (walking 2-3 miles) on Tuesday and Thursday.
  • HappyStack
    HappyStack Posts: 802 Member
    I haven't done pushups in a very long time - when I was doing them, years ago, they were "girly" pushups on my knees. I don't do anything yet, so I'm asking if squats using my own body weight, and lunges, will add enough to cause some muscle strengthening.

    Up to a point, yes, you'll get stronger. You'll gain enough strength to bodyweight squat/lunge for reps with relative efficiency. You're not going to build any appreciable mass, though.

    You'll get much better advice in the Fitness & Exercise subforum. Though I would recommend changing how you phrase your post, especially its title.

    Since you have a medical inhibition the answers will likely be the same as my first. You're better off with a physio. Any advice given here could make your issues worse, and back problems are no joke.
  • Smashley1947
    Smashley1947 Posts: 129
    Check out bodybuilding.com

    they have tons of exercises plus video. I have also found that a lot of exercises that work the same muscle group have different variations. So you can do one exercises to work your biceps for example, standing or you can do them sitting.

    I have weights for workouts at home. Also check the library for resources, gather lots of resources to find what works for you.
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