In need of some help/advice...

So I have been killing it lately with cardio and have lost 18 pounds since starting my new lifestyle of healty eating at exercise this year. Now that I am routinely doing cardio, I want to start throwing in some strength training. I am not looking to get buff or ripped, I just want to be healthy. The problem is that I have never really done any real strength training other than pushups and situps in the Navy. I should also point out that I have lower back issues that stem from my time in the Navy so that definitely affects what I can do. Does anyone have any advice on where to start? Is there any benefit differences between free weights and machine trainers? I also read that it is important to have a workout plan... any advice on where to start and progress. Not sure it matters but I am a 30 y/o male. Please help!!!

Replies

  • norcalskater
    norcalskater Posts: 194 Member
    Yeah you might want to start out with a plan for example:

    Monday: Legs and abs
    Tuesday: Cardio
    Wednesday: Chest and Shoulders
    Thursday: Cardio
    Friday: Arms
    Saturday: Cardio

    When you use free weights it allows you to build your stabilization muscles. Think about it, when you lift a free weight you have to keep it stable and straight as you lift. When you are using a machine it keeps it stable for you because it is on a track. If you have lower back problems the machine might be better for you with certain lifts maybe not all of them.

    I would start with the bench press. That works several muscle groups at once. Throw in some barbells and dumbbell curls. You can do a lot with just a pair of dumbbells. There are so many different ways to lift them to focus on different muscle groups.
  • cpusmc
    cpusmc Posts: 122
    My 2 cents for what its worth...

    Start with machines and gauge what you can and cant do with your back. Try a 4 day split, 2 upper body days and 2 lower body days. Go easy in the beginning, a couple exercises per bodypart 3 sets 10 reps till you get over the soreness and start to get comfortable with the machines. Once comfortable with machines try a few free weight alternatives, i.e. instead of machine presses for chest try the bench press with a barbell. Slow and steady over the long term will allow you to build muscle, strengthen your back at your own pace. As you get more confidence change it up to suit your needs and body type. You can do the weights circuit style with limited rest between sets to give you an added cardio benefit during the weight training, but again, work into it.

    Take it easy, have fun and do what works for you and will keep you coming back. Ignore everything else as if you hate to do it, you wont over the long term. Creating a healthy lifestyle versus a quick fix is the ultimate goal.

    Good luck...
  • AJ_G
    AJ_G Posts: 4,158 Member
    Yeah you might want to start out with a plan for example:

    Monday: Legs and abs
    Tuesday: Cardio
    Wednesday: Chest and Shoulders
    Thursday: Cardio
    Friday: Arms
    Saturday: Cardio

    Where's Back?
  • norcalskater
    norcalskater Posts: 194 Member
    He said he has back problems so I didn't mention it. I don't know how severe so he'll have to decide if that's a lift he wants to include.
  • AJ_G
    AJ_G Posts: 4,158 Member
    He said he has back problems so I didn't mention it. I don't know how severe so he'll have to decide if that's a lift he wants to include.

    Makes sense. He mentioned lower back problems, so he should still be able to work most of his back without hurting himself, but yea it depends on how extensive the problems are
  • tlg83_01
    tlg83_01 Posts: 3 Member
    My back issues are all lower back. What types of back workouts would you suggest? As I said I am new to this and anything regarding my back is slightly frightening to me. It is pretty regular that I can't even move for a day due to something I did the day before. Not usually because I was lifting things but stumbling over something, twisting the wrong way, hell... even the weather can make simple tasks excrutiating.
  • chrisrc131
    chrisrc131 Posts: 45 Member
    stumbling over something, twisting the wrong way, hell... even the weather can make simple tasks excrutiating.

    Some advice that I've not exactly followed myself: see a physiotherapist. The exact nature of the problems with your back will have a deep bearing on what you can and should do. No one here, especially with the info you've given, can advise you on that.

    Anecdotally, I have similar problems. Twisting the wrong way will just about make me drop to my knees. My wife makes fun of the way I 'dance' because I do not bend or twist my spine at all for fear of what's about to happen if I don't keep it under strict control. Lifting doesn't bother me at all though. Squats, deadlift, bent over rows, good mornings... mostly if your spine is under any threat of stress you're supposed to be keeping it neutral anyway because even a healthy back is susceptible to damage otherwise. Strengthening your core with exercises like this can greatly improve *some* low back pain conditions.

    Just don't think I'm telling you it's okay for you to do them because I have no idea what's actually wrong with your back and I'm not a doctor anyway.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I won't give any specific advice to someone with that severe of a back issue. I would work with a physical therapist at a sports medicine clinic, or at least a good personal trainer who is experienced with back problems. They will give you a customized routine, and make sure your form is correct. That's something we can't do.