So, as you may know, I’ve been running.
For about a year now.
I like it.
(Cue the peanut gallery asking that question, WHAT ARE YOU RUNNING FROM, to which I respond, THE INEVITABLE EMBRACE OF THE REAPER, thanks.)
I think it’s time to incorporate some strength training alongside of it.
Here’s the thing, though. Whenever I try to BECOME STRONG LIKE BULL, I seem to cause myself some pain. Not significant pain, but the day or two after doing upper body, f’rex, I seem to suffer neckaches and headaches. Anything below that? Backaches.
Which tells me I probably need to strengthen my neck, back, and maybe my core?
(“Core” always makes me think I have some hot molten sphere in my middle.)
(Or maybe just nougat.)
(…okay, probably nougat.)
So: ADVISE ME.
On all of this. Anything. Everything.
DO SO NOW OR I RELEASE THE IMPS
*rattles imp-cage door as if to threaten*
A Citizen of the World says:
Try Pilates if you need to strengthen your core. A good instructor will also know how to guide you so you learn to align your posture and back.
July 27, 2014 — 9:55 PM
AJ says:
I don’t want to sound like one of those Crazy Annoying Yoga people, but, you might consider yoga? I actually have slipped a disc in my neck in the past, and had constant back problems until I started yoga. I am absolutely honest when I say I have not had the severe problems I used to have (a lot of back pain comes from tight hamstrings!) If you’re about building strength, you might try an active style like ashtanga, or vinyasa, which builds a lot of upper body strength. You don’t have to do the hot yoga thing (unless you like heat and/or hate yourself), but it might be worth a shot. It would also complement your running practice–runners get crazy tight hips!
July 27, 2014 — 10:01 PM
colinjkeats says:
I’m with yoga – non-impact so your joints don’t hurt -stretching and toning core and every muscle, the best thing to help your entire spine. Everything to gain there. If you want a real challenge, try hot yoga (brought my blood pressure down immediately as well) . We have several runners in our yoga class that admit they don’t stretch enough when running and tend to wreck knees, ankles etc. and have turned to yoga to keep everything aligned and stretched and strong. Plus you can do it til you die, whereas running maybe not so much.
July 28, 2014 — 2:59 AM
Shad says:
Right at this moment, I’m doing Wendler’s 5/3/1 strength training program. There’s a book that will lay it all out for you. And there’s an excel spreadsheet that you can find online that will do all the calculations for you.
Here’s a link: http://www.allthingsgym.com/531-excel-spreadsheet-by-poteto-v1-28/
As for the headaches, backaches, and stuff like that… you’ll feel a bit of pain when you first start. It’s one of those things you kind of just work through. It could also be your diet. You have to eat enough (and eat enough of the right things). Unless I’m misunderstanding the type of pain you’re in. Eating the right things in the right amounts will help your recovery and your ability to push yourself.
July 27, 2014 — 10:02 PM
dena mckinnon says:
If you have pain nearly every time you push it, most likely you are experiencing an internal problem — inflammation. One thing that tends to alleviate my internal inflammation is hot/cold therapy. If you have access to a hot tub and a pool great…if not…you have to figure out a way to make it work. The theory behind the hot/cold is one expands things, one contracts things…it’s like doing yoga inside your body because everything is moving, circulation is increasing, and the body inside can get stronger. Another thing that helps me is intermittent fasting…one day or three days. They’ve proven recently that three days fasts can reset your immune system which will also get things in check inside. God, I really hate to say this last thing, but maybe you are just getting older 🙂 Fuck all huh? Anyway, feel better. Don’t let the imps get you!!! But you have to be strong inside before the outside can follow. Rock on!
July 27, 2014 — 10:02 PM
Tony Huston says:
Yoga. You seek Yoga.
July 27, 2014 — 10:04 PM
catyorkc says:
Yoga and pilates are good for the core as someone suggested. Do the basic beginning classes for as long as you need. You will still get a lot out of them and a good teacher will implement injury prevention in all the postures, so your risk of getting hurt is way less. Despite how good it can be for you, people hurt their necks and backs all the time in class. (Avoid classes with tons of people too … the teachers won’t be able to give you as much individual attention.)
July 27, 2014 — 10:07 PM
Andy Roberts says:
Check out the Nerd Fitness website and read Starting Strength: Beginning Basic Barbell Training, 3rd Edition by Mark Rippetoe. I just started reading the book. The Premise is that exercises like the squat, when done properly, will strengthen the major muscle groups, especially core muscles. Worth a look.
July 27, 2014 — 10:09 PM
Anne Arbuthnot says:
There’s several ways to strengthen your core. It’s best to discuss with a personal trainer who can advise which way would suit you most, try it out and achieve what you want. That way you’re less likely to injure yourself. Or you could just jump right in, go hell for leather and you might be lucky or you could spend the rest of your life dealing with the injuries you gave yourself. You pick, your choice. I’ve seen people do both. Sometimes it’s not pretty, sometimes it’s spectacular. No judgement. It’s just people being people and doing it their way. Hope that helps.
July 27, 2014 — 10:13 PM
Neppyjane says:
If you’re not a yoga-y person, then may I suggest Strong Lifts? Strength training will develop all-round core muscles to give you a built-in corset effect as well as amazingly strong legs- not everyone’s cup of tea, I know, but it’s a website/programme worth considering if you ask me (which, actually, you did).
July 27, 2014 — 10:13 PM
137 minutes says:
p90x3-I highly recommend. lots of core work, really, full body work. You work multiple muscle groups at once in 12 handy-dandy 30min workouts. Great for busy people. A lot of the strength work is push ups/ pull ups/ planks/ squats/ lunges, you don’t need an arsenal of weights to get it done. There’s even a Pilates workout, a yoga, a couple cardios with agility work. And the sugar-free, fat-free, icing on this cake is it’s just you, Tony (you can mute him after you get the hang), and his buff posse, in the comfort of your own home. I sometimes do the workouts with the offspring and the husband.,family sweaty fun, love it
July 27, 2014 — 10:13 PM
Beth Turnage says:
Baby steps. It is all too easy to abuse your body by trying to make it strong. Do the stationary bike. Start at 15 minutes and do that for a couple months. Start on the lower settings and slowly work your way up. Do the elliptical the same way. Do weight training but don’t be all he-man about it. Start at low weights, build the strength in your muscles before you work up to higher weights. I have two health issues–a weak left leg due to a severe break and heart problems but in working steadily for six months I can do an hour on the stationary bike and a half hour on the treadmill and some higher weights on the leg machines. I watch guys at the gym kill themselves with doing too much and I can’t imagine they get very far in their training programs. But I could be wrong.
July 27, 2014 — 10:17 PM
deborahblake1 says:
I found Tai Chi very helpful for that, and it has the added benefit of improving your balance. Yoga is good too. Are you stretching before your workouts? Working up to additional reps slowly? Have you tried basic core-building exercises like sit ups or planks?
(Or, of course, you could try calling those nice Rent A Core people.)
July 27, 2014 — 10:18 PM
Susan says:
While soreness is not unusual if you have worked out hard, headaches are a bad idea.
I would recommend a sports oriented physical therapist; to find the proper upper body exercise (or combination) for you – I advocate swimming, Low impact, but generally very good for the upper body and core (unless you can’t swim of course) Water offer resistance and support.. The other suggestions all have valid points, I got a lot of benefit from yoga (but a find an experienced trainer).
July 27, 2014 — 10:21 PM
KT (@WildBilbo) says:
As a currently fat man who has previously been both fit and done moderate-to-intense strength training, I can’t speak highly enough of simple weights training – with the proviso of focusing on perfect form over weight. When I started I had all those pains, and a visit to a personal trainer told me the simple answer: I was going too heavy with poor form.
Start with weights you would consider embarrassing to be seen with, and get the movements perfect. Do this for a few weeks and see how your body takes it. If you get *any* pain with such light weights, you might want to check you don’t have an injury that needs to be dealt with. If you don’t have pain, gradually increase the weight over time. If you aren’t working towards a deadline, go as slowly and comfortably as you like.
Once you have form perfect, and are lifting weights you could be seen in public with, try doing asymmetrical and unbalanced balanced weights – for example, bicep curls with 5kilo in one hand, and 15kilo in the other. Or a squat while standing on one leg. These exercises do the major muscle you are interested in, but also build & strengthen the side/balancing muscles – which help to avoid pain if you are actually unbalanced.
Actual weights plans and programs are pretty freely available on the internet or on various apps – I recommend trying a bunch to see what works.
Good luck!
July 27, 2014 — 10:24 PM
Laredo says:
Chuck, Deborah has touched on something that’ll help – maybe not Tai Chi per se but stretching is helpful. Also doing core exercises do help (emphatically NOT sit ups) but when I get these issues (often) it’s usually from being dehydrated. Yep, drink water like ur gut’s gonna ‘splode then drink some more. You’ll actually lose weight that way too.
Also remember that doing strength training properly is every bit as aerobic as running and prolly a lot less harmful to your bod.
July 27, 2014 — 10:24 PM
Rebe says:
I recommend checking out Runner’s World online (I follow on FB). They share lots of exercises to strengthen your core, hips, and legs. They have great advice and include videos for runners of all levels.
July 27, 2014 — 10:33 PM
Chris Tygesen says:
http://www.goldmedalbodies.com
Seriously. Start with quality movement. Don’t try to stack strength on top of disfunction.
July 27, 2014 — 10:35 PM
Pavowski says:
I’m a runner too, similarly trying to add in strength training as well. I’m really liking the results I’ve gotten from strictly bodyweight exercise routines I discovered over at nerdfitness.com.
July 27, 2014 — 10:48 PM
laurelcopeland says:
I recently started a pretty old workout that Helen Mirren has used her entire adult life. It’s designed by the Royal Canadian Airforce in the late 50’s. I printed it off from fit450.com. It’s 11 minutes a day for men, 12 for women, and allows you to increase the intensity as your fitness improves. If you’re just looking for a way to improve your core strength a bit this may work.
July 27, 2014 — 10:56 PM
underastarlitsky says:
I’m a runner as well (fairly new like you, Chuck, i’ve been running for a year – training for my first 1/2 marathon this October!). but…before I started running, I did (and still do) HIIT – which includes strength training (though I don’t lift heavy – only 5lbs max so far) but my weights (upper body) are mixed in with lower body (lunges/squats etc). I also do a lot of core work (planks, ab exercises). something that may help pain is making sure you’re stretching sufficiently after runs (stretching hips, IT Band etc). like someone above said, Runner’s World has lots of good articles with tips/videos on how to recover/stretch/strength etc etc.
July 27, 2014 — 11:44 PM
laredo says:
Mixing upper and lower body, or ‘super setting’ is a great way to burn fat. This shocks the body and system in what is called ‘afterburn’ where you continue to burn calories for hours after the exercise. Just remember you don’t need to spend more than 45 minutes to an hour exercising to get a great workout. Any more than that can actually be counter-productive.
July 27, 2014 — 11:49 PM
Likvidat says:
Sounds like it could just be DOMS (unrelated to SUBS, which I guess could stand for sudden upper back pain?) If you’re sore the day after your workout (nd then worse on the day after the day after), make sure you’re eating enough protein to help the muscles bounce back, and get into some of that good-ass stretching.
Everyone else’s advice is solid though, tai chi, yoga and pilates are all gonna help.
July 27, 2014 — 11:48 PM
Nathania says:
I absolutely agree with those commenting on quality movements and starting light. To add: everyone needs to cater to their body. For example, I have hip impingement, so I really shouldn’t do movements that put me in flexion. I do a modified squat, for example. A lot of people, even without impairments, keep their bodies in anterior pelvic tilt and it’s just awful. Quality movements tailored to your body are key.
July 27, 2014 — 11:48 PM
Laura Roberts says:
My trainer says:
1. You need to stretch (fact: writers tend to have bad posture)
2. You need to work on your core, i.e. use some proven core strengtheners like kettle bells and a Bulgarian bag (Google some videos for tips)
3. Drink more water (at least 1.5 oz. per body weight)
4. 3-6-9 oil is your friend
Also, don’t go nuts just because you’re trying to lift weights like a He-Man now. Baby steps. Start off slow, work your way up as you get used to it, don’t strain, be sure to always use good form. Get someone to show you what to do when you’re just starting so you don’t hurt yourself. Watch yourself in the mirror to make sure you’re on point, especially if you don’t have a trainer to show you. And stretch.
July 28, 2014 — 12:06 AM
Kara says:
New Rules of Lifting (book by Lou Schuler and Alwyn Cosgrove). No BS approach to common sense lifting along with a series of programs that you can follow. I used it and the NROL for Women and loved it.
July 28, 2014 — 12:28 AM
Ash says:
Seriously, for strength training you can not go wrong with some old fashioned tried and true weight training. The key to weight training is knowing what you’re doing. So many people start and think that they have to go to the gym and lift as much weight as possible so they can feel like a “real” macho guy. Don’t bother with a gym, get you some light 5 pound dumb bells, and if you think that it’s what you want to do, upgrade to a bench. For the best information Google a gentleman named Bill Pearl, this is the guy who competed against Arnie, and he was in his forties when he did. I believe his web site has all kinds of good solid and practical information for the beginner. Seriously, people who incorporate good old fashioned iron into their lives look young and stay healthy. Best of luck to you!
P.s. i am still waiting patiently for you to tell the story of the time you saw a girl get peed on by a tiger at the zoo.
July 28, 2014 — 12:37 AM
Ash says:
P.s.s i agree, Tai Chi is fantastic as well.
July 28, 2014 — 12:39 AM
Tracy says:
This will depend if you have a climbing gym near you, but I started bouldering (rock climbing without a rope on short walls) six months ago and love it. It strengthens your core as well as your arms and legs, improves your flexibility, and improves your balance. You get to move at your own pace by using the rating system. Plus, it’s really fun to figure out how to solve a problem (the name for a bouldering route), so going to the gym is a blast.
I started going because I’d broken my arm eight months before and my strength recovery had plateaued. I just got back from an hour and a half of climbing and my arm doesn’t hurt at all, whereas when I started, fifteen minutes of cycling would made it ache – I’d say it’s worked.
July 28, 2014 — 12:38 AM
M.M. Schill says:
A type I took to heart a long time ago, and it helped me avoid injury: do your ab/core training FIRST in a strength routine. Core work requires considerations and control. Tiring yourself before approaching core training isn’t prudent for your considerations, and per-fatigued supportive muscles have lower performance for controlled movements.
Whether it is yoga, Pilates, high-rep/high-intensity ab work, or weight resistance, I think it is prudent to do it fresh out of a warm up, before your supportive muscles get fatigued. Peace!
July 28, 2014 — 12:42 AM
Running Mum says:
I keep getting told that I need to strengthen my core (by those who can use the word ‘my next marathon’ in conversation without developing a nervous twitch). Someone mentioned Chi running to me as well (which looks very Californian on the YouTube videos) but it would seem I can’t Chi run without a strengthened core….best get on with that then. *drinks more tea, writes more words*
July 28, 2014 — 12:46 AM
Jeff Xilon says:
Maybe start with body-weight exercises?
I love this book: http://www.amazon.com/You-Are-Your-Own-Gym-ebook/dp/B004GTLFNW/ref=sr_1_1?ie=UTF8&qid=1406522394&sr=8-1&keywords=bodyweight+exercises (there is also an app).
It’s great in that it provides ideas on how scale up or down the difficulty level of most of the exercises and no gym or special equipment are needed.
But neckaches and headaches from strength training? I’m no expert but that doesn’t sound normal. Muscle soreness yes, but headaches? Maybe a personal trainer to make sure you’re doing things with proper form and not too intense to start?
July 28, 2014 — 12:47 AM
D.R.Sylvester says:
Hey mate, know them feels. I smashed my neck carrying people around on my shoulders at a music festival in 2010 (not cool when they decide to lean forward) and struggled to lift anything heavier than a back-pack for a fair while after. Not struggled as-in: couldn’t lift, struggled as-in OWOWOW-FRIGGING-OWDOGNABBIT.
One thing helped immensely: Shrugs. 15kg dumbbells or kettlebells on each side. Start with as many as you can do. Go from hanging against your legs to I-have-scrunched-my-neck-into-the-space-of-a-tennis-ball and the dumbbells are now at the level of your belt. You only need a few inches range of motion.
Two things will happen: 1 – your neck pain upon lifting things will be less, and eventually zero. 2 – you will slowly become the shape of a sharpened pencil.
For lower back I don’t know, I’ve not hurt this area a great deal. I know grippers work a treat for relieving the pain associated with holding heavy barbells (your arms are always gonna be tougher than your grip when you start out).
Good luck, and listen to some Arnocorps for motivation.
July 28, 2014 — 12:50 AM
J. F. Constantine says:
Without knowing exactly what you’re doing, it’s hard to say; however, I have a few suggestions.
1. Get yourself a weight-lifting belt to secure your mid-section so you don’t strain your back.
2. Don’t overdo it when you first start out – lifting weights that are too heavy, or too many sets of each exercise, etc. See how you feel 24-48 hours after a workout and if you’re not too sore, then increase modestly (note I said “modestly”). Keep checking your results and soreness level and don’t overdo.
3. Form is everything. Form is everything. Form is everything. Don’t go all “Arnold” on us and think you have to lift huge weights to start out. It’s better to lift light and do it right, and then gradually increase. A muscle worked the wrong way (bad form) is an injury, Chuck. A muscle worked the proper way is a stronger and healthier muscle.
4. Get this book: “Burn the Fat, Feed the Muscle” by Tom Venuto. Common sense, good nutrition, great guidance and no bonehead stuff. Tom also has a great website, and a Twitter account.
Weight lifting has incredible benefits not only for muscle strength, but for strengthening tendons and bones, increased agility, increased energy, lowering blood pressure – and the list goes on.
The trick is, you have to do it right.
I’ve been lifting for years and I love it. It builds confidence and enables a person to handle everyday physical challenges much more easily.
Stick with it and good luck!
Best,
J.F. Constantine
July 28, 2014 — 1:10 AM
Laredo says:
Um…yeah, pretty much what he said.
July 28, 2014 — 3:54 AM
Dee Lancaster says:
Indoor rock climbing. It’s awesome – not too high if heights aren’t your thing, safe, whole body all at once, low impact, you get stronger as you get better, anybody can do it (I did it for a while with a broken leg), helps endurance, stretches while you work out, fun, climbers are generally a super supportive community. If my back hurts or I’m stiff or have a headache, I sometimes go climbing and it magically feels better. Good luck with whatever you pick.
July 28, 2014 — 1:16 AM
mckkenzie says:
I’m guessing you might have tried too much too fast in the past. A great addition to running for me was training with punching bags — both speed bag and heavy bag. There are a zillion how-to videos on YouTube and it’s great because you control how hard you hit (hint, don’t try to kill the bag, you’ll just injure yourself!). You can start slow and work your way up to better striking, kicks, etc. it is fabulous for stress management too! I recommend fingerless MMA-style boxing gloves over clunkier boxing gloves. Honestly, can’t recommend it enough!
July 28, 2014 — 1:26 AM
mckkenzie says:
Whoops, meant to say…particularly if you add kicks, this will strengthen your core, back, neck, and really your entire body. Do be sure you do it right with good equipment and wrist support though or you’ll get hurt.
July 28, 2014 — 1:31 AM
Julia says:
Yoga. Always yoga. It’s strength training and has completely fixed my sciatica and all lower back issues. Go 3x a week. But beware: these days, everyone and their grandmother is a yoga teacher so find a good one. It’s hard as heck and worth it. My ex, who could lift a truck said “I’m not man enough to do yoga.” That’s why he’s my ex.
July 28, 2014 — 1:39 AM
leedunning says:
If you want to focus on strengthening your core, I would suggest looking into taking a Pilates class. I won’t lie, it ain’t easy, but it will really strengthen you up.
I do also enjoy working a bag, as mckkenzie suggested, but even with gloves the repetitive striking can give me some wrist and back pain. I’m tempted to suggest strengthening with Pilates first and then adding in things like the bag and weight training.
July 28, 2014 — 1:49 AM
St.Louis says:
Best core workout ever; “the new rules of lifting for abs” by Lou Schuler and Alwyn Cosgrove. It would be good since you have already gaining some general endurance and general fitness. It jumps right into the beast of it; no phase in period. It is a three-five month program, depending on how you run it. It rocks. Be prepared to have your ass kicked. I did it twice. There is a website with printables, and a forum for support/questions/complaining. There are also successive books in the series when you are ready to move to the next thing.
July 28, 2014 — 2:03 AM
Mozette says:
Years ago, I was doing a lot of writing – and I mean A LOT OF WRITING! – when I suddenly did a whole lot of gardening when my muse decided to leave me alone and I ran out of things to write for a while. Well, my back gave out on me in a big way! So, off to the doctors Mum too me (yeah, couldn’t get there on my own), and my doctor pressed here and there on my back and legs and groaned, telling me I had what I my Dad has: ‘Batman Syndrome’ I wondered what the hell he was talking about. He said it’s when everything stiffens up and you start moving around like Michael Keaton in the movies of Batman! Hahahaa… my doctor’s advice to me: take up Yoga.
So, I did. It was great!
However I scored a few problems along the way which caused me to pause. Now, I use the stretches and meditations more and I’m good to go. I took up Hatha Yoga – where you use only your body strength and weight to get yourself stretched and strengthen up your core… and all you need is a yoga matt and that’s it – no belts or blocks, just your body and your mind. 🙂
Hope this helps. 😀
July 28, 2014 — 2:05 AM
Sofie Bell says:
Agreed on pilates and yoga. Sounds wimpy, but it has a delicious burn. Also bodyweight fitness over weights. I feel a little like I’m treating you like a toddler saying this, but: it’s way easier to hurt yourself with weights (too heavy in relation to the strength of your support muscles, lifting wrong…). With bodyweight fitness you train several muscles at once rather than one isolated group, and you’ll feel it if you’re doing it wrong by the very simple ‘my body can’t do this shit’ rule.
That and, unlike weights, it’s easier to remember there’s more than just a few parts of you to work on which promotes even strengthening.
http://neilarey.com/workouts.html
Boom.
July 28, 2014 — 2:18 AM
mikes75 says:
I’m glad I checked first, I was going to recommend Neila’s site! The best things about those workouts are the variety, and the timer under the posters. I get bored with the same routine after a while, so it’s nice to have other series to rotate between. The only note on the timer I have is – practice the exercises SLOWLY a couple times before timing your exercise. You want to make sure your form is correct, and you’re feeling the muscles groups they identify being worked, not other areas. If you’re doing ab exercises, but are feeling strain in your back or neck you should stop and reassess your technique. You’ll realize pretty quickly while doing a plank (for example) what’s burn and what’s pain, and should obviously stop immediately, rather than trying to finish the full 30 or 60 seconds. If you can get time with an instructor, it’s invaluable.
Also, Pilates sounds wimpy until you finish your first hour session with a good instructor!
July 28, 2014 — 9:44 AM
Linda C Jaeger says:
I love Neila Rey! I’m naturally exercise-avoidant, and I’m always searching for the next thing I hope will stick. I’m doing her “90 days of action” at the moment, and it’s amazing how soon you feel a difference even if you only do a few minutes each day. I do sometimes get the headaches Chuck speaks of, however, and I’m not sure why. Maybe it’s when I’m pushing myself too hard?
I also recommend yoga. It’s been great for my back.
July 28, 2014 — 10:26 AM
Veronica Sicoe says:
I’ve done Pilates for over 5 years, and my verdict is = BORING.
I suggest you try DDP Yoga — it improved my mobility 200% and my back + shoulders + core are stronger than ever, and I’ve been doing it for just 2 months — compared to those boring 5 years of sissy Pilates.
TRUST ME.
Try DDP Yoga. It’s a no-bullshit, no-meditation mambo-jumbo whole-body workout without pain. You’ll benefit so much from it.
July 28, 2014 — 2:20 AM
Georgia says:
The easiest way to start strengthening your core is to do the plank (no, not THAT plank, get your mind out of the gutter!). Start with 20 seconds at a time and work your way up to longer. It’s stupidly simple, very fast, and really does work.
If you keep getting the headaches after upper-body workouts, you might want to see a physiotherapist – they can give you a set of exercises that should strengthen without aggravating, and eventually that should get you to a place where you can do full-on weight training, about which I know absolutely nothing except that it involves weights. And pain.
July 28, 2014 — 2:26 AM
Eleni K says:
Am also a new runner and find stretching helps. Whether it’s walking, pilates, body weight exercises I think it almost doesn’t matter as long as you move, lots, every day. Your core will strengthen. Do something on the days you’re not running to keep that writer’s body moving. Lighter weights, more frequently is the way to go. Those guys ay the gym…grunting and hevaing. Don’t be one of those. For posture, which I think is an issue re what you’re describing, Alexander Technique is meant to be v good. Have a couple of friends who swear by it. Also….swimming? Hell, just try everything but not too hard or too much.
July 28, 2014 — 2:51 AM
J says:
It may be form or technique related. Proper form makes a huge difference in a pain-free strength training experience (not to mention a more effective one).
For safe and excellent instruction, my hands down favorite is Cathe Friedrich (available in DVD, streaming, or downloads for your convenience). I’ve been strength training with her for years now and have been (bad) pain and injury free. Pre-Cathy, that wasn’t the case as my form was awful and I used weights that were too heavy due to poor instruction.
Two of my fave weight lifting DVDs of hers are the Pyramid Upper Body/Pyramid Lower Body and the Slow and Heavy series (both work everything including the core). Just don’t overdo the heavy as a beginner, which can cause pain. Start light and work your way up.
Also, make sure you’re not working the same muscle group two days in a row, as they need time to rest and recover.
July 28, 2014 — 2:54 AM
Mr Urban Spaceman says:
If you’re experiencing so much pain in the day or two after training, there’s likely four reasons why:
1) You’re lifting too much weight.
2) Your technique is not correct.
3) Both 1) and 2) together.
4) You’re lifting with cold muscles.
I don’t know whether you’re using free weights or a particular weight machine, but I would recommend you start on the minimum weight setting (or decrease the weight of your bar/bells). Instead of going for MOAR WEIGHT, use lighter weights with more reps/sets.
Also, never work the same muscles two days on the run. In your case, because of the pain, I’d advise you to have a day of working one muscle set, followed by two days of rest. So if you’re doing a fly/reverse fly exercise, which will work your pecs, lats and part of your delts, don’t do any more for 2 days, and instead work on a bicep curl or a tricep push. Also, work your legs on the rest days (if you aren’t already) because a lot of our strength comes from our legs (try to push a car, and you’ll see what I mean) and the legs are often neglected because hey, having massive guns you can display is so much cooler.
To prevent damage to cold muscles, warm up before doing weights with a light 10 minute session of cardio, followed by some simple stretches. A good gym will have a comprehensive chart of stretches you should perform before/after a work-out but you can probably google it too. Don’t stretch cold muscles — cardio first to get the oxygen flowing and the body warmed up, then stretch. Then weights, followed by a cool-down cardio session (5-10 mins to help get some oxygen into your body and help prevent the build up of lactic acid) followed by your cool-down stretches to help disperse any toxins sitting around your worked muscle cells.
For building up your core strength, I echo what a lot of people have said about Yoga. It’s fantastic for your balance, your flexibility and your core strength, and even better is that the slower forms of Yoga (and even some of the faster styles) have a meditative aspect about them. Focusing on the forms and postures will help to clear your mind and, if you’re doing it right, give you a really big emotional buzz afterwards. I do ashtanga yoga, but you should have a look around for schools which teach a method you can get on board with.
If you prefer to avoid Yoga, then planks are a good way of strengthening your core.
If you follow all of the advice I just typed out and you *still* get headaches and pain after lifting weights, then seek professional guidance from a gym instructor, fitness instructor or personal trainer — if your technique is incorrect and you’re twisting muscles in ways they were not supposed to be twisted, then no amount of decreasing your weights, reps or sets will help, because you risk causing long-term damage. A professional can put you on the right path and ensure your technique is correct.
And if you’re *still* in agony see a doctor in case you have an underlying medical condition or an allergy to weight lifting.
July 28, 2014 — 3:58 AM
Adam Short says:
1. Get a kettlebell (http://www.amazon.com/s?ie=UTF8&page=1&rh=i%3Aaps%2Ck%3A16kg%20kettlebell)
2. Swing it (https://www.youtube.com/watch?v=5zAkYWo_4ts)
July 28, 2014 — 5:17 AM
cleverbear says:
I’d recommend having a talk to a (qualified) trainer as the pain you’re getting might be bad technique more than lack of strength.
July 28, 2014 — 5:30 AM
Lee Mountford says:
As someone with a belly he needs to get rid of and absolutely no qualifications in the field, I feel comfortable replying to this 🙂 The first thing you need to work on (or one of the main ones) is your core. This helps with everything else and helps reduce injuries and pulled muscles to your back and stomach etc. A personal trainer told me this whilst I was running away from him not wanting to sign up (ironic – he actually got me running! Only now do I realise how good he was).
The headaches etc. – check with a doctor or professional but it could be something as simple as strain or not breathing correctly.
I’ve heard yoga is great (am people have mentioned above) and do suffer from chronic lower back ache, so may look into this myself. One question about it though – is there anyway for a clumsy man to do it and not look ridiculous, uncoordinated and ungraceful?
July 28, 2014 — 5:32 AM
M T McGuire says:
I have one less knee ligament than is normal on both sides (I like symmetry). I therefore struggle to maintain core strength because I spend a lot of time with my feet up grumbling about the pain in my knees and I limp. A big thing that has helped me is to swap my desk chair for a Swiss Ball. I have one rated to carry heavy weights and that’s guaranteed with an extra bag inside so that if it punctures it’ll go plurghsqueeeee and let the air out slowly rather than dumping you on your bottom with a bang. It sounds crazy but this does wonders for your core, especially if it’s reinforcing something else. I’d agree with other folks who suggest adding something like Pilates or Yoga, both of which strengthen the muscles underneath everything.
Another thing that’s worked for me is balance exercises: standing on one leg on a wobble board, then standing on one leg wiggling the other one about and then doing the whole thing with your eyes closed. You’d be surprised at how hard it is. You have to tighten your core muscles to stop yourself falling over and you get stronger without noticing the exertion.
So that’s my twopennorth. Hope it helps.
Cheers
MTM
July 28, 2014 — 5:56 AM
M T McGuire says:
Ah one caveat about yoga which the yoga-ites here might conform, I am reliably informed it leads to farting. This is ok if your class is the kind where everyone giggles and has a laugh but I don’t think I could cope with a serious class where everyone pretends nothing’s happened. I’d rupture myself trying not to laugh, for starters.
July 28, 2014 — 5:58 AM
Lee Mountford says:
Yeah, there’s nothing worse than trying not to laugh when you know you shouldn’t – it just exacerbates the whole thing.
Hadn’t heard about the farting thing though, there’s a pitfall to watch out for!
July 28, 2014 — 6:19 AM
Gary Brooks (@gbrooks1) says:
Hi Chuck
For strength training as a beginner with a history of aches and inflammation after, the best thing is to avoid isolation moves which target specific upper or lower body muscle groups; it’s just going to hurt.
Instead. research with your friend YouTube the following exercises:
Deadlift
Squat (Barbell / Smith machine)
Bench Press
Overhead Press
These are ‘compound’ moves in that they exercise every muscle in the body, more or less, and also provide great core strength.
Just using these exercises will make you STRONG LIKE BULL WITH VEINS OF SWEAT AND AAARRRRGGGHHHHH.
So trick is, research the form thoroughly to ensure you avoid injury, and start off light to make sure you keep the form. A little does a lot with these moves, so use with care. 5 reps for 3 sets will start you off well, and allow you to progress.
Or do yoga and wear tight spandex. As you wish
July 28, 2014 — 6:19 AM
gembolding says:
You need to have a professional, I repeat: a PROFESSIONAL, fitness athlete/coach check out your posture while your doing your exercises. And then LISTEN and DO AS THE FUCKER TELLS YOU TO DO!
Also you should ALWAYS do as much core exercise as you possibly can since everything you do initially depends on your core strength.
Do compound movements such as any and all kinds of squatting (below parallell! and don’t let stupid people tell you otherwise!), thrusters and planking for time.
Also visit a sports masseur AFTER a good work out. You should always go straight after a good work out so that the good man can find the troubled areas better and make a better diagnosis of the issues you are dealing with.
July 28, 2014 — 6:26 AM