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Any tips on starting weight training?

(3 Posts)
IHeartKingThistle Mon 18-Mar-19 12:51:51

I'm about to hit 40 and suddenly having to work a bit harder and eat a bit less to get into my clothes! I go to the gym twice or 3 times a week but I hate cardio. Think weight training would be great for me.

BUT

a) I don't know where to start
b) I had an upper back problem last year and the physio has banned me from planking or anything that hunches me or brings my shoulder blades too far together.

At the moment in the gym I do cardio (x-trainer) and then I do leg presses (42kg or lower), the adductor (the opening the legs one, 50kg) and then I do a very small amount of free weights standing on the half ball (4kg). Physio told me to do this but my arms are pathetic! Then I do the 'safe' abs exercises the physio gave me which don't hurt my back. Doing all these, I haven't had a back problem for nearly a year.

Can anyone point me in the direction of a beginners workout that might suit me and can I do it without going into the scary bit of the gym where the beefcakes hang out?

Thanks!

MsMartini Mon 18-Mar-19 13:14:43

Hi OP, I think I would get some further physio advice. To protect your shoulders doing upper body work, you need your scapula positioned well. Legs wise, you could do abductor and curls and calves as well (all machines) and also lunges, squats etc either holding weights or with them on your back. On the cardio machines you could increase the resistance and use that as strength training as well? There are loads of different exercises and workouts online but they may not suit you, depending on what the shoulder blade situation is. Does your gym have any classes? I have a shoulder injury and am now back to doing a circuits class which i love (just adapt one or two stations) and have also started Pilates which is really helping me think about how I move (I am strong but clumsy).

ChocOrCheese Mon 18-Mar-19 17:57:03

I second the advice to speak to the physio again.

If you hate cardio you can get the same effect by doing other things. For example Kettlebell swings, which is a great exercise to strengthen your whole posterior chain, but would be wise to check with the physio. I'd have thought it fine, especially if you did single arm swings instead of double.

Squats are great and you can add weights to those, or get a resistance band wrapped just above your knees, which also makes it harder. You can add a band to glute bridges, which are also good.

On the leg press I would personally be aiming to a point where you can press at least your own bodyweight.

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