free weight "injury"

missikay1970
missikay1970 Posts: 588 Member
edited October 2 in Fitness and Exercise
this might seem a silly question and i have tried to search but couldn't find anything concrete. first, to let you know, i've only been working-out/going to the gym for about 7 weeks and this is the first time in my life (age 40) that i have done anything at the gym, etc. so far, i've done the weight "machines" for my weight-lifting, then do cardio either stationary bike/elliptical/treadmill, etc. yesterday, my husband encouraged me to do free weights, as he believes this is a much better form of weight-lifting. he said to get better results, i need to stay away from all those machines. i think i injured my back by lifting yesterday. (we did "curls") my thought is this: if the machines didn't work, no one would use them and they wouldn't be in the gym if customers didn't see results from using them. is it possible that my back injury (a pulled muscle in my lower back) is from lifting free weights?

Replies

  • UrbanRunner81
    UrbanRunner81 Posts: 1,207 Member
    I think it would be possible. I am not expert, but if you are doing bicep curls you probably used your back trying to lift them if you feel like you pulled your back. You need to pull your abs in when lifting and perhaps you lifted too heavy? I can sometimes feel it in my back if I don't pull my abs in and engage them.
  • missikay1970
    missikay1970 Posts: 588 Member
    I think it would be possible. I am not expect, but if you are doing bicep curls you probably used your back trying to lift them if you feel like you pulled your back. You need to pull your abs in when lifting and perhaps you lifted too heavy? I can sometimes feel it in my back if I don't pull my abs in and engage them.

    yes, we were doing bicep curls, and you are right - i think i wasn't properly positioned when lifting. this is the reason i like the machines, i can sit down and get a proper position before lifting, and feel i am properly supported. i guess bottom line is that i don't want to "waste time" lifting on machines if they aren't going to do anything. but at the same time, i don't want to hurt my back! LOL
  • arhzon
    arhzon Posts: 150
    Free weights are much better, but you need to have someone to watch you do it and know how and when to correct you if you have bad form, because you are more likely to get injuries if you do things incorrectly. I agree that you probably were arching your back while you were lifting.

    The machines are okay to get started, but they don't build lasting strength; it's all linear. They're not all bad though, you can still use them amid other exercises to burn calories and build a little muscle.
  • Jaded_GRL
    Jaded_GRL Posts: 42
    when doing bicep curls you should not be swinging or moving with your back to help lift the weight, if that's the case go to a smaller weight. To watch your own form with curls you can still sit (they should have benches at your gym) with your back against the upright bench through your whole movement.
    The machines are good for starters but at some point you should move to free weights or a mix of the two. The machines restrict directional movement which can keep your form correct - but for some people it can hurt them. A person who has had shoulder problems may be better with free weights because they are able to change directions to prevent hangups in their shoulders. Things like bicep curls, triceps, shoulders, and legs can all be effectively done with free weights and you can get at more muscles because with free weights your other muscles are supporters - not a machine supporting you.
    But for things like flys and chest presses the machine may be best if you do not have a proper spotter to do free weights.
    Also if your working out with your husband you may notice that men like to do the heaviest weights they can. This actually works good for a mans muscel structure but for woman it can be less effective. for females a high number of repititions should be your common goal and then once a week or so do a "Max Out" day where you go for fewer reps with a heavier load.
    You should not have hurt your back doing bicep curls. The weight was WAY to heavy (not effective if it caused injury) or you did another exercise that may have injured you. Lower back injury is usually the rest of bending over, like to pick a weight off the floor, or twisting like leaning over to get something from beside you instead of turning to pick it up.
    If you are comfortable with the machines then use them... but remember to constantly challenge yourself to higher reps or higher weight. venture to free weights when your ready.
  • missikay1970
    missikay1970 Posts: 588 Member
    when doing bicep curls you should not be swinging or moving with your back to help lift the weight, if that's the case go to a smaller weight. To watch your own form with curls you can still sit (they should have benches at your gym) with your back against the upright bench through your whole movement.
    The machines are good for starters but at some point you should move to free weights or a mix of the two. The machines restrict directional movement which can keep your form correct - but for some people it can hurt them. A person who has had shoulder problems may be better with free weights because they are able to change directions to prevent hangups in their shoulders. Things like bicep curls, triceps, shoulders, and legs can all be effectively done with free weights and you can get at more muscles because with free weights your other muscles are supporters - not a machine supporting you.
    But for things like flys and chest presses the machine may be best if you do not have a proper spotter to do free weights.
    Also if your working out with your husband you may notice that men like to do the heaviest weights they can. This actually works good for a mans muscel structure but for woman it can be less effective. for females a high number of repititions should be your common goal and then once a week or so do a "Max Out" day where you go for fewer reps with a heavier load.
    You should not have hurt your back doing bicep curls. The weight was WAY to heavy (not effective if it caused injury) or you did another exercise that may have injured you. Lower back injury is usually the rest of bending over, like to pick a weight off the floor, or twisting like leaning over to get something from beside you instead of turning to pick it up.
    If you are comfortable with the machines then use them... but remember to constantly challenge yourself to higher reps or higher weight. venture to free weights when your ready.

    thanks this helps alot. i don't think the weights were too heavy, i think it might have just been my form. i do not have good balance or coordination, which is why i prefer the machines b/c i feel more guided and can lift a great deal more weight, but not feel pain in my back or other area. (soreness, yes, from a good work-out, but not pain that i have now.)

    i normally do not work-out with my husband, we just happened to go together yesterday. 99% of the time, i am alone so doing anything that requires a spotter isn't possible.

    increasing reps will be a great idea until i can gain more balance. i will try your idea of incorporating lighter weights for bi-curls, etc. on free weights until i can get better coordination. then i can move-up to more sophisticated lifting. i also love the idea of once a week doing a heavier weight day.

    i appreciate your input :smile:
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