strength question

[digitaljtothea]

Cathe,
I have been lifting weights for about two years now. I have a very small frame. I just recently tried to squat with a thiry pound barbell and I hurt something in my upper back. My dad works out alot and he doesn't lift alot of weight because he plays tennis but he's in terrific shape. He told me that everyone's body type is different and that I don't have to lift alot of weight to be in good shape. Is this true? Should I only be squating with maybe a twenty pound barbell instead? Are some people just not made to lift as heavy weight as others are? I would really love some feedback on these questions. Thanks alot.

 

[JulieL]

Yes, everyone has a limit to there body types and what it is able to accomplish. Just look at professional athletes. In the Olympics you can see such different body types for swimmers, body builders, tennis players, soccer players and so on. Now I would wager to say that they are competing in the field their body performs best in and builds their bodies towards those goals. You absolutely need to keep in tune w/your body. If you do something and it hurts, first see if you have good form. Once your form is starting to go bad your body doesn't lift correctly and injury happens. Also it could be you are going up in weight to quickly or more than your body can handle at this particular time. I have worked my body up quite a bit but there will always be someone who can out do me in every athletic aspect. I don't let it get to me, I just do what is best for my body and am proud of my personal accomplishments. I would hold off on working w/weights till your pain is gone, then maybe decrease the weights - keep good form and move up in weights when/if possible.

ETA: you don't have to lift a ton to be nice and toned, most runners don't lift weights at all and look very toned.

 

[catwoman]

I just want to highlight something in that last post: It's usually when good form is compromised that injury happens.....and usually too much weight compromises good form. So, it's not really the weight that causes the injury, but the bad form that the weight caused.

Does that make sense?

When I am lifting heavier weights, I REALLY have to concentrate to make sure I am using good form and that I am not dropping my shoulders or arching my back or whatever. The exercise can almost be as mentally challenging as it is physically challenging because I am focusing so hard on my form.

 

[hippahips]

Four years ago I was in PT after my back gave out due to my colicky baby. The PT I worked with told me exactly what your dad told you. He didn't let me use more than 5-lb. dumbbells. But what really gave me my shape and strength were much heavier weights, how heavy depends on what body part I'm working out.

Like you I have a tiny, tiny frame. Even after gaining about 10 lbs. of muscle, people still comment on how small I am. Some even tell me I shouldn't be exercising or I'll get smaller. Anyway, I also have scoliosis, which keeps me from putting so much weight on my back when doing squats. My friend, who's also a PT, taught me how to do wall squats to fix the muscle imbalance I had on my knees last spring. I actually find wall squats better for both my back and knees. I worked my way from a pair of 5-lb. dumbbells to a pair of 20's. Most days I use 15's. When doing pyramids I use a 35-lb. barbell on my back and do regular squats for that set of 8 reps since there are no 17.5 DB's. On good days I can go up to 40, but I usually stick to 35 since I don't want my pear-shaped body to look even heavier at the bottom.

Obviously some people are stronger than others. Like Cathe always says, you have to find a weight that's right for you.

Pinky

 

[NY25]

One option you may wish to consider is the type of equipment you use. 30 pounds is 30 pounds, whether it's on your back or in your hands. Some people just do not have the shoulder girdle flexibility required to carry a barbell on their upper back properly, leading to the previously mentioned questionable form issues. You may wish to consider holding 15 pound dumbbells in each hand. You may rest these, supported by your hands, on your shoulders, or you may just hold them beside your legs. You are still moving the same amount of weight and you won't have the upper back issues you are experiencing with the barbell. Many people find these techniques more comfortable. You also avoid the oft overlooked "risk area" of injury when moving the barbell to and from your shoulders. Of course, always be sure to maintain proper upright form, not leaning forward, when executing your squats.