Early 40s
5’7” - 145#

A couple of weeks ago, out of nowhere, sharp lower back pain started and severely limited my movement. It was probably sciatica, but it gave me my first taste of my body breaking down a bit.

I have never done weight training, but I was in the Marines in my 20s and to this day still am pretty physical at work.

But I want to start lifting to try to sow the breakdown of my body.
I’m intrigued by kettlebells.

Where do I start here?
How do I figure out the weight that I need?
Are kettlebells a good starting place for weightlifting?

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Posted by Yeti_Chaser

Member since Nov 2017

12958 posts

Posted on 11/28/22 at 10:07 am to Sheepdog1833

Any form of resistance training is a good starting point. KBs are great but I'd get something that you can easily progressively overload. The consensus here is that if you don't want to get a gym membership or shell out for a full barbell, bench, and power rack, just get a pair of adjustable dumbbells, a weighted vest, pull up bar, and some gymnastics rings. You can get really strong with just those simple items. If your body is breaking down mobility work should be a focal point and you don't need any equipment for this. Others here can recommend some good YouTube channels for mobility work. The gymnastics rings will also greatly improve your shoulder mobility and core strength. Core strength is important to prevent back pain. PPSA has a good dumbbell program that several here have run and recommended. You can use the weighted vest for walking, push ups, pull ups, ring rows, dips, lunges, etc.

This post was edited on 11/28/22 at 10:09 am

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Posted by pwejr88

Red Stick

Member since Apr 2007

37878 posts

Posted on 11/28/22 at 9:49 pm to Sheepdog1833

Just go to a gym and start lifting weights and see what you like.
I recommend machines at first with very light weight. Get your form down for a good while and then you can go heavy and to free weights depending on your goals. Kettlebells are great as are dumbells and resistance bands. Just depends on what specific goals you have while you slow your body’s aging down. Tone up, lose fat, gain muscle? Diet is going to be the key to any of those.

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Posted by lsu777

Lake Charles

Member since Jan 2004

38079 posts

Posted on 11/29/22 at 7:22 am to Yeti_Chaser

quote:
Any form of resistance training is a good starting point. KBs are great but I'd get something that you can easily progressively overload. The consensus here is that if you don't want to get a gym membership or shell out for a full barbell, bench, and power rack, just get a pair of adjustable dumbbells, a weighted vest, pull up bar, and some gymnastics rings. You can get really strong with just those simple items. If your body is breaking down mobility work should be a focal point and you don't need any equipment for this. Others here can recommend some good YouTube channels for mobility work. The gymnastics rings will also greatly improve your shoulder mobility and core strength. Core strength is important to prevent back pain. PPSA has a good dumbbell program that several here have run and recommended. You can use the weighted vest for walking, push ups, pull ups, ring rows, dips, lunges, etc.

this

if you want to skip the adjustable DBs and get KBs instead, you can do that.

use the KBs for leg exercises, rings+weighted vest+ KBs for upper body and Kbs for conditioning

now if going to the gym, i suggest you start with bodyweight, lots of pushups, chins, squats, lunges, plus some light DB work for about a month. then you can decide the way you want to go. I would suggest starting with the ppsa DB strength program once or twice and then decide if you want to move to a barbell program, bodybuilding, crossfit, powerlifting etc

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Posted by NewOrleansBlend

Member since Mar 2008

1208 posts

Posted on 11/29/22 at 8:04 am to Sheepdog1833

For your back, I would be very careful with loading weight onto your spine initially with weighted squats or deadlifts. I just don’t think the risk is worth the benefit. I believe you should focus on stabilizing and conditioning your back first. Slow, strict body weight Romanian deadlifts where you are constantly consciously contracting your back muscles both in the way up and on the way down. Do as many as you need to feel the burn then a few more. Many people have an imbalance in the muscles of the low back and this should expose that and start correcting it. If it causes pain stop. After a couple weeks can slowly start adding weight, maybe 10-20 pounds. Also do planks and stretch, if you have access to a back extension machine can use that as well. Fitness is marathon, not a sprint and you don’t want to take yourself out in the first mile

This post was edited on 11/29/22 at 8:41 am

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