I'm 95 lbs and 5'3". Ive tried working out on my own to get stronger bc im really weak and always injuring myself. I tried lifting 5 lb weights and my shoulder was out for weeks...this has happened a few times. Then i mess up my back trying to lift stuff and its spasming alot now bc its currently injured from carrying a pumpkin :confused4: So how can someone as weak as i am get started. I also have a 6 month old baby who probably is another reason for my injuries bc hes 20 lbs. Desparate here. thanks! also another thing that would be great is my stomach is very flat when i stand up but when i lean over it hangs.....i read its bc my traverse muscle has been stretched and weakened from pregnancy and i need to do alot of "suck in" exercises w/ my stomach....is that correct?
Very new...advice needed for a weak 95 lb newbie
- Thread starter Ashleyjt
- Start date
Strength building from nothing, or close too is not going to be quick, especially close to having a child. Not the news you will want to hear but your son will gain weight faster than what you lift for a while, but you will catch up if you perservere.
Stomach flattening. Engaging core is the best thing you can do, absolutely spot on. The difficulty is that this need to be as constant as you can make it especially when seated or standing. As with any of the things I give you here if it hurts slowly relax out and stop, this isn't no pain, no gain because pain means gaining injuries.
The below is based on you having had an uncomplicated birth, not Ceasarian etc. If this is not the case don't do what I have advised unless you doctor thinks it is safe. You are at the start of one thing that will last a lifetime this is an intorduction to another.
This is not full on strength training, if you were to do that now you would be well placed booking a hospital bed in advance. This is known as muscular strength endurance training MSE, and will be light enough for you to do safely for reps and teach you the movements ready for more intense work in months to come.
This should last you 8 weeks or so at most and be at a level to leave you sore in the morning but not immobile or seriously hurting.
You mentioned having 5 pound weights, for now we will work with those. These are compound movements getting you used to some important movements and using your body as a unit rather than individual part. They will also challenge your core and help restrengthen this. The weight shouldn't feel too heavy, if it does do the movements without it just to familiarize yourself.
This is intended as a circuit, perform one exercise followed by the next in circuit, take rest if you need it but miss it if you can safely. Number of circuits is up to you, reps would ideally be around 15, anywhere between 10 and 20 is perfect. If 10 is too much drop the weight, 20 too easy, keep it going for a week or 2 then let us know.
Have at least 1 day rest between sessions, more if needed. There is nothing wrong with doing this once or twice a week, but everyday would be silly at first.
Deadlift with weights.
There is a wonderful video of me doing some really dreadful deadlifts recently on my journal and getting told what is wrong with them later in the thread. The below is how they are supposed to be done, I assume your weights are dumbells so this has you starting at the top of the movement.
Starting position
Feet hip width apart, feet flat on the ground, arms straight down, facing forward at a static point.
Movement
Keep your eyes fixed on the static point throughout, this will keep your back in alignment. Lead back with your hips, allowing the knees to bend naturally not forced, the hands stay in front of the legs as if you were holding a bar, and feet stay flat on the floor.
Finish point
This will be largely up to you. Deadlift is important as it teaches you how you should always lift from the floor so obvioulsy the lower you can go safely the better in some ways. However the further down you go the more chance of getting the movement wrong. I would say halfway to shins would be the furthest you should consider aiming for, but if getting to your knees is hard work and feeling unsafe don't even go that far. Movement will come with time.
Up movement is basically reverse of down with all of the body working in unison.
Push from wall.
This is basically push ups but instead of going from the floor you are pushing away from a wall.
Start position
Stand arms length from a wall with feet just over hip width apart, place hands on the wall shoulder width apart, bring feet half foot length back to put weight on hands.
Movement
Bend elbows to move your shoulders closer to the wall, hinge at the ankles keeping feet flat on the body as straight as possible.
Finish point
Again largely up to you, there is no minimum here, maximum is head having to move clear of the wall.
Intensity can be increased by bring feet further back if needed, but this shouldn't be too far as you will start feeling unstable.
Squats
Movement will seem very similar to the deadlift, but the differences of where you hold the weight and keeping lower back curved are important.
Starting position
Feet hip width apart, feet flat on the ground, hold weights at shoulders, facing forward at a static point.
Movement
Keep your eyes fixed on the static point throughout and your head and chest facing forward this will force your lower back to arch. Lead back with your hips, allowing the knees to bend naturally not forced, and feet stay flat on the floor.
Finish point
This will be largely up to you. If I started a thread about squat depth there would be arguments eternally, while you are building up initial strength I would say make maximum depth 90 degrees at knees and hips, you can increase this depth later to keep the purists happy. However if this feels unsafe don't even go that far. Movement will come with time.
Up movement is basically reverse of down with all of the body working in unison.
Plank from knees and elbows
This is a static exercise which will hit your core hard so keep the time safe. As soon as your body says enough relax out of the movement.
Getting into position
Slowly come down to hands and knees. Bring knees back to point where body is straight from knees to shoulders.
Pointers
Keep core tight, stomach pulled up. Relaxed breathing, don't hold your breath.
Coming out of the movement
Do not simply drop down, if you have to you waited too long in the plank position. Ideally reverse the process you did to come into it. If you can't push back through your hips to bend them and come up onto your hands.
This one is going to be very challenging to an area you have had weakened severely. There is a possibility you will not be able to do it at all, which you will notice as trying to get into position. If this is the case please let us know and we will give an easier alternative.
Google video search will show you some good technique on these exercises. If you are worried about your movement as I was when using new kit, put a video here for critique. It's better to be told where you are going wrong early than cause damage.
Gaining strength will take time especially this closely post natal if you aren't used to it. Patience will be key.
Stomach flattening. Engaging core is the best thing you can do, absolutely spot on. The difficulty is that this need to be as constant as you can make it especially when seated or standing. As with any of the things I give you here if it hurts slowly relax out and stop, this isn't no pain, no gain because pain means gaining injuries.
The below is based on you having had an uncomplicated birth, not Ceasarian etc. If this is not the case don't do what I have advised unless you doctor thinks it is safe. You are at the start of one thing that will last a lifetime this is an intorduction to another.
This is not full on strength training, if you were to do that now you would be well placed booking a hospital bed in advance. This is known as muscular strength endurance training MSE, and will be light enough for you to do safely for reps and teach you the movements ready for more intense work in months to come.
This should last you 8 weeks or so at most and be at a level to leave you sore in the morning but not immobile or seriously hurting.
You mentioned having 5 pound weights, for now we will work with those. These are compound movements getting you used to some important movements and using your body as a unit rather than individual part. They will also challenge your core and help restrengthen this. The weight shouldn't feel too heavy, if it does do the movements without it just to familiarize yourself.
This is intended as a circuit, perform one exercise followed by the next in circuit, take rest if you need it but miss it if you can safely. Number of circuits is up to you, reps would ideally be around 15, anywhere between 10 and 20 is perfect. If 10 is too much drop the weight, 20 too easy, keep it going for a week or 2 then let us know.
Have at least 1 day rest between sessions, more if needed. There is nothing wrong with doing this once or twice a week, but everyday would be silly at first.
Deadlift with weights.
There is a wonderful video of me doing some really dreadful deadlifts recently on my journal and getting told what is wrong with them later in the thread. The below is how they are supposed to be done, I assume your weights are dumbells so this has you starting at the top of the movement.
Starting position
Feet hip width apart, feet flat on the ground, arms straight down, facing forward at a static point.
Movement
Keep your eyes fixed on the static point throughout, this will keep your back in alignment. Lead back with your hips, allowing the knees to bend naturally not forced, the hands stay in front of the legs as if you were holding a bar, and feet stay flat on the floor.
Finish point
This will be largely up to you. Deadlift is important as it teaches you how you should always lift from the floor so obvioulsy the lower you can go safely the better in some ways. However the further down you go the more chance of getting the movement wrong. I would say halfway to shins would be the furthest you should consider aiming for, but if getting to your knees is hard work and feeling unsafe don't even go that far. Movement will come with time.
Up movement is basically reverse of down with all of the body working in unison.
Push from wall.
This is basically push ups but instead of going from the floor you are pushing away from a wall.
Start position
Stand arms length from a wall with feet just over hip width apart, place hands on the wall shoulder width apart, bring feet half foot length back to put weight on hands.
Movement
Bend elbows to move your shoulders closer to the wall, hinge at the ankles keeping feet flat on the body as straight as possible.
Finish point
Again largely up to you, there is no minimum here, maximum is head having to move clear of the wall.
Intensity can be increased by bring feet further back if needed, but this shouldn't be too far as you will start feeling unstable.
Squats
Movement will seem very similar to the deadlift, but the differences of where you hold the weight and keeping lower back curved are important.
Starting position
Feet hip width apart, feet flat on the ground, hold weights at shoulders, facing forward at a static point.
Movement
Keep your eyes fixed on the static point throughout and your head and chest facing forward this will force your lower back to arch. Lead back with your hips, allowing the knees to bend naturally not forced, and feet stay flat on the floor.
Finish point
This will be largely up to you. If I started a thread about squat depth there would be arguments eternally, while you are building up initial strength I would say make maximum depth 90 degrees at knees and hips, you can increase this depth later to keep the purists happy. However if this feels unsafe don't even go that far. Movement will come with time.
Up movement is basically reverse of down with all of the body working in unison.
Plank from knees and elbows
This is a static exercise which will hit your core hard so keep the time safe. As soon as your body says enough relax out of the movement.
Getting into position
Slowly come down to hands and knees. Bring knees back to point where body is straight from knees to shoulders.
Pointers
Keep core tight, stomach pulled up. Relaxed breathing, don't hold your breath.
Coming out of the movement
Do not simply drop down, if you have to you waited too long in the plank position. Ideally reverse the process you did to come into it. If you can't push back through your hips to bend them and come up onto your hands.
This one is going to be very challenging to an area you have had weakened severely. There is a possibility you will not be able to do it at all, which you will notice as trying to get into position. If this is the case please let us know and we will give an easier alternative.
Google video search will show you some good technique on these exercises. If you are worried about your movement as I was when using new kit, put a video here for critique. It's better to be told where you are going wrong early than cause damage.
Gaining strength will take time especially this closely post natal if you aren't used to it. Patience will be key.
Ive been doing all those except deadlift.....it sounds like that is exactly what i need though. I dont have the dumbell weights but it looks like i really should invest in some. My issue is forgetting to exercise. Im so busy with a new baby and trying to keep him fed and happy that i forget about myself.
For the the stomach flattening....how often do you mean?
For the the stomach flattening....how often do you mean?
You don't need conventional weights if you haven't got them, especially at the start. A rucksack with some weight in it wil be fine, weight can be anything. Hold it by the handles for deadlift put it on your back for squats.
Easy to forget about you with something more important to be focussed on. Any parent worth having will have done it. Irony of course is without looking after you it means you may be detracting from how well you can look after the little man, but parenthood is a balance only a liar declares they get right.
I would say rather than setting day and time to train just set day and if missed do it the next day but never let it slip more. It won't take long to do a workout like this 3 times round with some warm up, cool down and stretches, but it will make you feel better.
Stomach flattening posture is as often as you can. Basically keep the core engaged all day if possible, and be very aware that you are engaging it before lifting anything. I have the delightful bulging belly of a heavy lifter who eats a lot. The abs are roughly visible but protrude out rather than being flat. I pull in a lot but when eating all of the time and lifting as I do flat stomach is not really an option, function over form.
Basically keep the stomach tight as often as you remember, over time it will become second nature and you will always be holding tight.
Easy to forget about you with something more important to be focussed on. Any parent worth having will have done it. Irony of course is without looking after you it means you may be detracting from how well you can look after the little man, but parenthood is a balance only a liar declares they get right.
I would say rather than setting day and time to train just set day and if missed do it the next day but never let it slip more. It won't take long to do a workout like this 3 times round with some warm up, cool down and stretches, but it will make you feel better.
Stomach flattening posture is as often as you can. Basically keep the core engaged all day if possible, and be very aware that you are engaging it before lifting anything. I have the delightful bulging belly of a heavy lifter who eats a lot. The abs are roughly visible but protrude out rather than being flat. I pull in a lot but when eating all of the time and lifting as I do flat stomach is not really an option, function over form.
Basically keep the stomach tight as often as you remember, over time it will become second nature and you will always be holding tight.
Always warm up before you do weight training workout with weights. Warming up increases blood flow to your muscles and helps prevent injuries. Consult your health care provider before you start a new exercise program.
^ That sucks. I suppose the thing to do, then, is to let yourself heal. Not being able to lift your baby's going to be a much bigger deal than not being able to exercise. Once your body's healed up a bit and you can start returning to exercise, just as you wouldn't do the exercise routine Oldie suggested above had you gone C-section, don't go that route for the first few weeks when you get back into moving. For the first few weeks, when you're ready for it, I'd recommend just doing postural/deep core exercises at a very low intensity. Planks would be too high intensity. Wall push ups might be okay, since the intensity is very scalable. Seated and standing stomach/pelvic floor vacuums would be the place to start -- work up to sets of 20 controlled vacuums, and then start doing other exercises.
Recovery like that is horrible. It means having to do the thing every active person hates most, sit and rest.
Do what you can safely without any hint of pain. This will likely be walking around at first. Progressing to with pushchair etc. (noticing date, you may already be doing that).
I tried pushing myself after major none locomotive surgery years ago, it didn't go well. I had a blood clot removed from between skull and cerebral membrane, odds were deligthful, 1 in 3 chances of not coming out, ditto coming out messed up ( or more so than I went in at least), the other was full recovery. Anyone declaring driving on the phone isn't dangerous should be well out of my wife's reach as she had to sign for them to operate because of it. I could cycle though not at any great pace, so travelling was OK. The stupid part came a month later when I decided to do some weight training again. First session 60kg warm up for squats, as per normal went lift of rack, feel like my head was going to expload and my body give way due to inability to co-ordinate, bar went back, weight dropped to the 20kg bar alone and still felt hard.
Learning from your mistakes is good, but it's better to learn from those of others. Take is easy and recover properly. I often declare my age isn't a sign of wisdom just that I have survived despite the many stupid things I have done. Worst part is I really do know better.
Do what you can safely without any hint of pain. This will likely be walking around at first. Progressing to with pushchair etc. (noticing date, you may already be doing that).
I tried pushing myself after major none locomotive surgery years ago, it didn't go well. I had a blood clot removed from between skull and cerebral membrane, odds were deligthful, 1 in 3 chances of not coming out, ditto coming out messed up ( or more so than I went in at least), the other was full recovery. Anyone declaring driving on the phone isn't dangerous should be well out of my wife's reach as she had to sign for them to operate because of it. I could cycle though not at any great pace, so travelling was OK. The stupid part came a month later when I decided to do some weight training again. First session 60kg warm up for squats, as per normal went lift of rack, feel like my head was going to expload and my body give way due to inability to co-ordinate, bar went back, weight dropped to the 20kg bar alone and still felt hard.
Learning from your mistakes is good, but it's better to learn from those of others. Take is easy and recover properly. I often declare my age isn't a sign of wisdom just that I have survived despite the many stupid things I have done. Worst part is I really do know better.