Hi, I'm new!
blytheny
Posts: 63 Member
Hi!
Posting here to say hello & see what's here - I'm 48 and have been doing SL for about 3 weeks. It's been amazing, to say the least, to see that I can do more than I thought I could - and frustrating, to realize I can't do what SL thought I SHOULD be able to do, starting out.
My arms are far weaker than my legs, always have been - so I had to start lower than they recommended for what I put in as my prior exercise - but it's working, and I'm making gains, although slower than adding 5lbs every time.
My squats actually shocked me - I made the mistake of adding too much weight to the barbell (I use the static squat machine) and didn't realize I was squatting WAY above what they had me starting at - but I've been okay with it, so I'm going with it.
Any tips/thoughts/advice for newbies that are a bit "older"??
Thanks!
Blythe
Posting here to say hello & see what's here - I'm 48 and have been doing SL for about 3 weeks. It's been amazing, to say the least, to see that I can do more than I thought I could - and frustrating, to realize I can't do what SL thought I SHOULD be able to do, starting out.
My arms are far weaker than my legs, always have been - so I had to start lower than they recommended for what I put in as my prior exercise - but it's working, and I'm making gains, although slower than adding 5lbs every time.
My squats actually shocked me - I made the mistake of adding too much weight to the barbell (I use the static squat machine) and didn't realize I was squatting WAY above what they had me starting at - but I've been okay with it, so I'm going with it.
Any tips/thoughts/advice for newbies that are a bit "older"??
Thanks!
Blythe
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Replies
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Hi there and welcome!
Upper body is a struggle for many of us. Even a year later I see increases in lower body more than the upper. Though I still haven't gotten smaller plates than 2.5 but it's on my to do list because having tiny micro plates or anything similar that can add a very small amount at a time can help with increasing in smaller jumps.0 -
Hello and welcome!! My top tip is to just enjoy lifting and don't worry if sometimes it takes a fair bit of time to increase the weights on some exercises. Keep patient and it will come!0
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i'm 50 and started lifting two years ago. never know if i'm indicative of other people as i have rheumatoid arthritis. and i don't know how it compares to younger lifters as i never lifted when i was young.
i guess i'd just say what everyone does, and what i don't listen to too well myself. DON'T sacrifice form to keep adding weight just because the app/schedule is saying you should. eventually i always get what i deserve when i do that ;-)
this probably depends on your temperament and preferences: if i were my own brand-new self i'd advise myself to get started on my own. self-educate for a few weeks, and then find a trainer to form check me and correct any bad habits before they took hold. i wouldn't repeat what i actually did, which was to find 'a trainer' immediately. turned out it was completely the wrong person for me and my goals, but i didnt' even have the experience or the vocabulary to push back at her.
so you may find you need to be quite picky when it comes to trainers, if you do go that way. it wasn't all that easy for me to find someone willing to take me seriously, but definitely holding out till i did was the right thing for me.0 -
also, you might really like having this set of age-adjusted strength standards handy. i love them and keep looking myself up in them
http://lonkilgore.com/freebies/freebies.html0 -
By "static squat machine" do you mean the smith machine, where the barbell is fixed within steel rails? If so, you should try using the regular squat rack instead. The Smith machine stresses the knees, hips and back while not activa ing as many muscles.0
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DawnEmbers wrote: »Hi there and welcome!
Upper body is a struggle for many of us. Even a year later I see increases in lower body more than the upper. Though I still haven't gotten smaller plates than 2.5 but it's on my to do list because having tiny micro plates or anything similar that can add a very small amount at a time can help with increasing in smaller jumps.
Oh, I would love to find smaller plates - I hate to add 2.5lbs b/c it's one-sided that way, and I feel it when I'm lifting. But sometimes 5lbs is just too much....0 -
kimiuzzell wrote: »Hello and welcome!! My top tip is to just enjoy lifting and don't worry if sometimes it takes a fair bit of time to increase the weights on some exercises. Keep patient and it will come!
Thanks! I'm definitely taking my time, as my joints are finicky & easily injured, so I know I have to be careful. Patience is not a virtue with me, so I'm working on it! 0 -
canadianlbs wrote: »also, you might really like having this set of age-adjusted strength standards handy. i love them and keep looking myself up in them
http://lonkilgore.com/freebies/freebies.html
Thanks so much for this, and all the advice! I tried a PT a few yrs ago, but got injured (right shoulder - my joints are easily hurt) so I'm wary of it.... but we'll see...0 -
By "static squat machine" do you mean the smith machine, where the barbell is fixed within steel rails? If so, you should try using the regular squat rack instead. The Smith machine stresses the knees, hips and back while not activa ing as many muscles.
Yes, the Smith machine.... I was wondering about that. I chose it b/c I thought it would keep me in better alignment, protect my back, but it actually does bother my lower back quite a bit. as maybe I'll try the regular squat rack - just makes me nervous? Any tips?0 -
Welcome! I'm 52 and was injured horse riding, landed on my side (shoulder/neck/hip, lucky me!). Lifting has strengthen each area. Start at a low weight, use this time to PERFECT your form, and add weights to progress. Watch many videos to understand form, and always be mindful as you progress. If you're trying to protect your back perfect your form. If you're trying to improve balance/alignment use the squat rack not the smith, it's like using training wheels, until you take them off you're really not learning. Also you might want to stay away from putting more weights on one side of the bar, not safe, Amazon has fractional plates and highly recommend them. Best of luck!0
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By "static squat machine" do you mean the smith machine, where the barbell is fixed within steel rails? If so, you should try using the regular squat rack instead. The Smith machine stresses the knees, hips and back while not activa ing as many muscles.
Yes, the Smith machine.... I was wondering about that. I chose it b/c I thought it would keep me in better alignment, protect my back, but it actually does bother my lower back quite a bit. as maybe I'll try the regular squat rack - just makes me nervous? Any tips?
Tips: add weight SLOWLY. you do NOT need to add 5 lbs every time you squat. Buy 1.25 pound fractional plates and you only add 2.5 pounds. Or stay at the same weight for a few workouts until you are sure you can handle more. If you add weight and you feel your form is suffering, STOP and take some of the weight off and try again. I have strained muscles twice doing too much too soon when my form still needs work. Read everything you can and watch videos to learn about form. The book Starting Strength and videos from Mark Rippetoe and Alan Thrall are good sources. There is a LOT more to know than you think.0 -
I got my 1.25 lb fractional plates online from Rogue Fitness.0
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Also, for deadlifts and barbell rows, you do not need to start using 45 lb plates, as StrongLifts stipulates. The key if you are using smaller plates is to make sure they are the proper height off the floor. They should be approximately 8 inchess off the floor (the bar should be at the same place as it would be if you had 45 pound plates on the bar). You can place the weighted bar on Step risers, on the (adjusted) safety pins of a squat rack or deadlift station, or buy 10 pound bumper plates that are the same size as 45 pound plates but are, as the name says, only 10 pounds.0
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I started my weights really low because I've been out of lifting for a while. I started well under the recommended weights they suggest and since you add weight to the exercises each time, I thought it would be better to build up slowly rather than killing myself at the beginning. I also am using dumbbells for the moment for bench press and rows (rows because barbell rows hurt my back), and I just switched from dumbbells to the barbell for overhead presses. I definitely agree that you should use the squat rack! I started with 30lbs using the small barbells that you can't add weight to but once I got up to 45lbs, I went for the squat rack. It's scary at first but much better for you than the smith machine! Tips for the squat rack - make sure the barbell is in a good starting position so you can get under it and don't have to get on your tip toes to lift it, if you have to get on your tip toes, move the bar down a notch. Also, make sure the side bars are set up so if you do fail at a weight they will catch the bar and you will be able to get out from under the bar. Other than that, I'd recommend starting with just the bar until you're comfortable and have good form and then start adding weight in low increments. Good luck!0
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Fractional plates come really, really small, too - I have 0.25kg plates, so I can add half a kilo at a time. I have eight of them, so I really can build up slowly.0
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I have .25,.50, .75 & 1 lb fractional a from Amazon. So helpful for OHP.0
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