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Strength Training
Simplyjesslauren
Posts: 11 Member
I started using dumbells about 3 months ago! Is it normal to have lower back pain the day after moving up to heavier weights? I've been using 5 lb dumbells to tone and increased to 8 lbs yesterday and woke up this morning with a stiff back and it hurts to turn 
4
Replies
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what exercises have you been doing?0
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Lunges, squats, bicep curls, tricep push ups, deadlifts. I usually do 4 sets/15 reps of each1
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Just holding heavier weights can make your posture all weird... that could easily cause your back to be sore. Have you tried back exercises or core exercises?0
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I use capsaicin ointment, foam rollers, epsom baths and a TENS unit for general aches and soreness. If it is really painful, I would go see a doctor0
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MichelleLaree13 wrote: »I use capsaicin ointment, foam rollers, epsom baths and a TENS unit for general aches and soreness. If it is really painful, I would go see a doctor
I maybe went in a little too ambitious with the 8lbs. I attempted to do the same amount of set/reps as I was doing with 5 lb weights. This was properly a poor choice! Thank you for the feedback!!2 -
No problem! Hope you feel better0
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After three months, you should have been able to move up 3 pounds. Have you been doing this consistently for three months? How many times per week?2
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My guess is that whatever you are doing that you call deadlifts is probably the culprit - you want to hinge from the hips, brace your core and keep your back in a neutral position.7
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kshama2001 wrote: »After three months, you should have been able to move up 3 pounds. Have you been doing this consistently for three months? How many times per week?
Yes I have. I aim for at least 3x a week roughly about 40-45 minutes! I'm not sure it was poor form on my part due to heavier weights or what. I felt fine after with no discomfort while lifting but this morning was a different story.
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Yes it was most likely poor form with the heavier weight. When going up in weight you should decrease the reps. Although 3 lbs doesn’t sound like much, it’s a 60% increase for you on 5 lbs.
look into an organized program. You should be able to use a much heavier weight on deadlift than lunge or triceps.3 -
For emphasis - if you're going to lift, you should be on a real lifting program. Search the forums for the "which lifting program is right for me" thread.
Watch videos and hire a trainer, if needed and if you can afford it, to check your form.
I wish someone had told me years ago to stop putzing around with 5 and 8 pound dumbbells. It's unproductive.
If your legs are strong enough to propel you through daily life, you can deadlift more than 8 pounds.
Apologies for the rant. This is a pet project of mine. Too many women go too light. It's such a waste.10 -
NextRightThing714 wrote: »For emphasis - if you're going to lift, you should be on a real lifting program. Search the forums for the "which lifting program is right for me" thread.
Watch videos and hire a trainer, if needed and if you can afford it, to check your form.
I wish someone had told me years ago to stop putzing around with 5 and 8 pound dumbbells. It's unproductive.
If your legs are strong enough to propel you through daily life, you can deadlift more than 8 pounds.
Apologies for the rant. This is a pet project of mine. Too many women go too light. It's such a waste.
Thanks for articulating this for me. I wish I had back all the hours I wasted on low weights and high reps because I thought that's what was best for women.8 -
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Here is the link. Get on a well structured program, focus on form and even get a trainer a few times to do it right.
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NextRightThing714 wrote: »For emphasis - if you're going to lift, you should be on a real lifting program. Search the forums for the "which lifting program is right for me" thread.
Watch videos and hire a trainer, if needed and if you can afford it, to check your form.
I wish someone had told me years ago to stop putzing around with 5 and 8 pound dumbbells. It's unproductive.
If your legs are strong enough to propel you through daily life, you can deadlift more than 8 pounds.
Apologies for the rant. This is a pet project of mine. Too many women go too light. It's such a waste.
They’re absolutely right about the structured programs vs. light dumbbell work. I’d never lifted weights heavier than 10 pounds when I started a structured program at the beginning of March. After five weeks of three times a week workouts my deadlift is 48 pounds, I’m transitioning from dumbbells to barbell, and I kid you not, I have never gotten this many compliments on my looks before, even when I weighed less. And I feel fantastic. It’s awesome.6 -
You'll be able to deadlift at least 20kgs (dunno what that is in pounds) as a beginner, and you'll gain strength very quickly. However form is everything, if your form is wrong you'll only end up hurting yourself and/or not seeing any results.
Women can and should lift heavy!1 -
How hard was the 5lb actually after months of doing this?
This was probably just normal reaction and soreness to your body seeing an actual workout again - you probably forgot what that was like months ago.0
This discussion has been closed.
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