How weak were you when you first started STS?

[k4t]

Hello! I'm back after a long time away and starting STS for the second time. Unfortunately last time I lasted all of 4 workouts :-( My main problem last time was soreness - I literally had to pull myself up the stairs using the railing and I could barely lift my arms up to wash my hair after only one week. Of course instead of taking a week off to recover and then restarting it has ended up being months of 'recovery'.

So this time I've started out more cautiously - using lower weights than most of my calculated 1RM would predict (max 5kg dumbells), doing almost all the push-ups in a table top position, no weights for squats and lunges and lots of variations, etc. So far I've completed workout 1 and 3 and feeling plenty of soreness but maybe a little less than last time.

I know some people may suggest I should start out with some more basic strength training and build up to STS but I would rather just do my best with variations and stick it out. The idea of having a fully planned out course without too much repetition and that I don't have to think about really appeals to me.

So I'm looking for some feedback and encouragement - is there anyone else out there who's started STS with this sort of strength level and stuck with it/got good results?

[DebbieH]

Originally Posted by k4t

Hello! I'm back after a long time away and starting STS for the second time. Unfortunately last time I lasted all of 4 workouts :-( My main problem last time was soreness - I literally had to pull myself up the stairs using the railing and I could barely lift my arms up to wash my hair after only one week. Of course instead of taking a week off to recover and then restarting it has ended up being months of 'recovery'.

So this time I've started out more cautiously - using lower weights than most of my calculated 1RM would predict (max 5kg dumbells), doing almost all the push-ups in a table top position, no weights for squats and lunges and lots of variations, etc. So far I've completed workout 1 and 3 and feeling plenty of soreness but maybe a little less than last time.

I know some people may suggest I should start out with some more basic strength training and build up to STS but I would rather just do my best with variations and stick it out. The idea of having a fully planned out course without too much repetition and that I don't have to think about really appeals to me.

So I'm looking for some feedback and encouragement - is there anyone else out there who's started STS with this sort of strength level and stuck with it/got good results?

You are def getting benefits, ESP if you are experiencing plenty of soreness. Not to mention, you're sticking with it. I say do what works for you and NEXT time you do the program, you will be stronger to take on more weight. I don't think it's necessary at all to start out with basic training. Just go with what works for YOU! There are times I feel like I "feel" a move more when I don't use weights such as low lunges. I feel like I can concentrate so much more on going deep while still using good form and like you, I still get sore. Have fun and let me know when you do that LAST disc!

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[DirtDiva]

I don't think you should see yourself as too weak to start this program. Everyone has degrees of weakness, and consequently the weaker you are, the more benefit you will receive from the program. I still get doms depending on a number of reasons, and I'll up my protein and sit in an epsom salt bath for relief. The lactic acid should disperse in a few days and as your muscles become stronger, the doms issue will subside. I would lower your weights so you can get through the sequences, you can always tweak them higher with the Workout Manager as you progress. For all those push-ups and pull-ups, just do the best you can, on your knees, every other one, skip a couple, just see how far you get each time. The first time you do STS you'll figure things out, what works better. Just don't give up on it.