Strength Training

Simplyjesslauren · April 2018

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

andreaen · April 2018

what exercises have you been doing?

Simplyjesslauren · April 2018

Lunges, squats, bicep curls, tricep push ups, deadlifts. I usually do 4 sets/15 reps of each

MichelleLaree13 · April 2018

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?

MichelleLaree13 · April 2018

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

Simplyjesslauren · April 2018

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!!

MichelleLaree13 · April 2018

No problem! Hope you feel better

kshama2001 · April 2018

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?

Maxxitt · April 2018

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.

Simplyjesslauren · April 2018

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.

lorrpb · April 2018

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.

NextRightThing714 · April 2018

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.

kshama2001 · April 2018

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.

psuLemon · April 2018

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.

MegaMooseEsq · April 2018

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.

TrishSeren · April 2018

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!

heybales · April 2018

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.

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