A question for fitness experts

[MushyMushy]

I have been working out now since the end of March. I'm doing strength training and cardio -- hate the cardio, but love the strength training. I went from having hardly any muscle strength to really feeling a difference! A year ago, I didn't have the strength in my right arm to lift a glass of water (no exaggeration)!!! I suffered from tennis elbow and lost all strength in that arm, plus was in a lot of pain.

Now, I'm doing 12 pound bicep curls, which may not sound like much but it's a far cry from where I was, and I also have a visible muscle there!

Anyway, I've never done strength training before and I'm amazed at what a difference it has made in how I feel, and even how I look (I'm obese, but everything's starting to tighten up and become noticeable).

Today I went to the gym and started having trouble with the tennis elbow. I tried several different ways, including resting my elbow on a bench, but I just couldn't lift the weights without pain. The trainer suggested taking some time off from it. My question is, what's going to happen if I do take a break from the arm exercises/weight lifting. How quickly will I regress? I hate to lose all this progress! It will really discourage me. Any clue?

 

[mtemm]

are you having trouble only when doing bicep curls? can you do things like pull downs, that mostly target your back but also help hit your biceps?

there is a lot you can do that can help you prevent loss of all the progress you have made. did the trainer you spoke to give you any alternatives?

 

[HighClass]

If you have only worked out for 4 months you should NOT be at 12 pounds!!!



Do more repeats with 8 #

I stopped at 10 # for my curls-its better for girls to do more repeats at lower weights (I've been lifting for 10 years now)

 

[Buckalew11]

yeah, I think you have too much weight--esp. for only 4 months of lifting.

I'd try the less weight and if it is still a problem I'd get with a trainer there to see what you can do because you will lose your progress very quickly.

good luck!!

 

[WDWDancer]

I asked my DF this question for you he is both a certified personal trainer and certified crossfit trainer (crossfit is a great workout www.crossfit.com you can scale all workouts to your level). He said though same as above drop weight down and increase reps or even go to use the bands to do your curls then its resistence. Any other questions pm me and I will ask him for you

 

[MushyMushy]

are you having trouble only when doing bicep curls? can you do things like pull downs, that mostly target your back but also help hit your biceps?

there is a lot you can do that can help you prevent loss of all the progress you have made. did the trainer you spoke to give you any alternatives?

The trainer that was there today was a student and didn't seem to know a lot. She basically just babysits the place on Sundays because not all that many people show up.

But, yes, the bicep curl is the only thing I'm having a problem with. I don't know what they're all called, but I do this overhead tricep thing with a 15# weight -- it bends my elbow, but there's no pain from that at all. What kind of pull down are you talking about?

If you have only worked out for 4 months you should NOT be at 12 pounds!!!



Do more repeats with 8 #

I stopped at 10 # for my curls-its better for girls to do more repeats at lower weights (I've been lifting for 10 years now)

Really? Why do we need to do lower weights? They hadn't said that, and when the female trainer works alongside me, she's always doing much heavier weights than me! And that girl is tiny -- she's like 5 foot nothing and weighs less than 100 pounds.

I'd started on the 8# and was up to 3x15, and just worked my way up to the 12#. The 8# weights feel like nothing to me now.

The two trainers I work with have me lifting the absolute heaviest weights I can handle. I start out doing minimal reps (2x8), then work up to 3x15 before going up to heavier weights.

 

[MushyMushy]

When you guys are talking higher reps, how many are you talking about?

 

[Disneyglobegirl]

If you have only worked out for 4 months you should NOT be at 12 pounds!!!



Do more repeats with 8 #

I stopped at 10 # for my curls-its better for girls to do more repeats at lower weights (I've been lifting for 10 years now)

Absolutely false, Woman can and should lift heavier weights. If women truly want to reshape their bodies we need to get rid of the "pink" light weights and lift heavier weights. Here is a great book for women looking to get into shape....

The New Rules Of Lifting for Women: Lift Like a Man Look Like a Goddess ....

http://www.amazon.com/New-Rules-Lif...=sr_1_1?ie=UTF8&s=books&qid=1245625085&sr=1-1


That said OP if you are having pain something is not right - I would definately go to a lower weight if you plan to to keep doing bicep curls and better yet I would stop doing the exercise that is painful and I would go get checked out by the Dr to make sure that you don't do any damage - you may just need to take some time off from the curls. When the Dr gives you the ok to lift again - definately do not be afraid of higher weights - Women will not end up looking like men when lifting heavier weights - we do not have the genetics.

 

[MushyMushy]

Absoultely false, Woman can and should lift heavier weights. If women truly want to reshape their bodies we need to get rid of the "pink" light weights and lift heavier weights. Here is a great book for women looking to get into shape....

The New Rules Of Lifting for Women: Lift Like a Man Look Like a Goddess ....

http://www.amazon.com/New-Rules-Lif...=sr_1_1?ie=UTF8&s=books&qid=1245625085&sr=1-1

That's what both trainers told me. They said to not worry about bulking up. When I first started, they had me go to the heaviest weight I could -- they told me to pick one that had me straining. I progressed pretty fast, but now I'm kind of leveled out at certain points. Like, I think I'll be at 15# on the triceps for a good while, but the 12# felt like nothing.

 

[mtemm]

I would definitely try dropping to 8 or 10 and focus on your form and going slowly, maybe uping your reps to 20 instead of 10-15, and see where that takes you. if its still hurting, lay off of bicep curls for a bit. there is a lot you can do to continue on your road to fitness. the pulldowns and some other back exercises will help your biceps.

GREAT job with working out! It can be so hard to get started, and I know well that if you are thrown off a routine, it can be hard to get going again, so I understand not wanting to lose your momentum.

another way to look at this is maybe its a good opportunity to shake up your routine. it can be sooo easy to get locked into a favorite routine, and its really good to try alternate exercises, or even classes. I love my routine currently, but need to shake it up due to summer schedules. am trying not to look at it as a loss, but rather an opportunity. (okay, I'm a creature of habit, so this is hard, but I really am trying! lol)

good luck!

 

[Guy Incognito]

Absoultely false, Woman can and should lift heavier weights. If women truly want to reshape their bodies we need to get rid of the "pink" light weights and lift heavier weights. Here is a great book for women looking to get into shape....

The New Rules Of Lifting for Women: Lift Like a Man Look Like a Goddess ....

http://www.amazon.com/New-Rules-Lif...=sr_1_1?ie=UTF8&s=books&qid=1245625085&sr=1-1


That said OP if you are having pain something is not right - I would definately go to a lower weight if you plan to to keep doing bicep curls and better yet I would stop doing the exercise that is painful and I would go get checked out by the Dr to make sure that you don't do any damage - you may just need to take some time off from the curls. When the Dr gives you the ok to lift again - definately do not be afraid of higher weights - Women will not end up looking like men when lifting heavier weights - we do not have the genetics.

Well said!

Don't fall for the old myth that women should lift lower weight/higher reps.... this might simplify it too much, but "lift heavy or go home" basically covers it.... that being said, there's a difference between the pain/discomfort of pushing yourself to your limits, and the pain of an injury.... as the above poster advised, get it checked out; and don't worry about losing any ground... even if you have to 'sit on the shelf' for a bit to heal up, you'll be able to bounce back pretty quick.

 

[Aristomommy]

First of all, if you have tennis elbow, doing more of the same movement will only aggravate it even if you lower the weights. I would suggest icing it and asking your Dr. for the anti-inflammatory that is best for you. This way the tendonitis gets taken care of and you can resume the 12# weights.

While you avoid the repetitive movement, focus on other types of exercises that do not involve bending your elbow as much. You might notice that your body is used to a routine and sometimes you will not get as much out of your workout if you don't mix things up a bit. Try working your shoulders or upper back muscles or switch to other types of movements. Also, are you working your triceps enough? Sometimes focusing on your biceps can cause and inbalance in muscle strength.

 

[MushyMushy]

First of all, if you have tennis elbow, doing more of the same movement will only aggravate it even if you lower the weights. I would suggest icing it and asking your Dr. for the anti-inflammatory that is best for you. This way the tendonitis gets taken care of and you can resume the 12# weights.

While you avoid the repetitive movement, focus on other types of exercises that do not involve bending your elbow as much. You might notice that your body is used to a routine and sometimes you will not get as much out of your workout if you don't mix things up a bit. Try working your shoulders or upper back muscles or switch to other types of movements. Also, are you working your triceps enough? Sometimes focusing on your biceps can cause and inbalance in muscle strength.

You know what, I had a major brainfart, but you are so right about repetition not being good for my elbow -- I had completely forgotten that little tidbit from when I went to the doctor. Basically he was treating me with a brace, Motrin, and steroid shots. Thanks to especially the brace, I was pain free until just today, so that's why I'm really nervous about any pain from it starting back up!

I'm doing pretty good with the triceps. One thing my male trainer told me early on was to make sure to counter one exercise with another to avoid any imbalance.

One thing I love about this gym - a session with a trainer is usually around $30. But if the place is empty, they will come out and work out with us and help us ramp up our routines. DD and I make sure to go during the least busy times of the day just for a little bit of individual attention. Back on Memorial Day, I had the whole gym and the female trainer to myself for TWO HOURS. It was great! How often do we get a trainer all to ourselves for two whole hours?

I never would have appreciated that at any other time in my life, but I sure do now.