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Weight plan for someone with back problems 40 yo M
Posted by LEASTBAY on 4/14/20 at 10:11 pm00
Anyone have any recommendations? I'm not terribly out of shape. 6'2" 208#. I do get epidurals for bulging disc even though this last one was moved to June. Anyone have a recommendation on a simple plan to weight train, maybe mixed with cardio? I do belong do a gym but closed for now.
re: Weight plan for someone with back problems 40 yo MPosted by SaintTiger80 on 4/14/20 at 10:21 pm to LEASTBAY
I guess the relevant question here is What are your goals?
Build muscle? Lose weight? Lower your mile time? Just healthier living? 315 lb bench?
Build muscle? Lose weight? Lower your mile time? Just healthier living? 315 lb bench?
This post was edited on 4/14 at 10:49 pm
re: Weight plan for someone with back problems 40 yo MPosted by LEASTBAY on 4/15/20 at 10:45 am to SaintTiger80
I guess build muscle. Don't really need to lose weight but could cut 5% fat or less. No more running for me. 20 years ago when I was active duty I used to run competitively, it beat the hell out of me.
Look at one of the basic linear programs on here. Greyskull, Candito, etc. Those will all work well for building overall body strength.
I would look in to a diet to control weight. If you have back issues, excess weight is usually a trigger. There are moderate options, like modifying what you currently eat, and drastic ones like keto. Pick one you will stick with.
In working out, all the major programs will have a spot for accessory exercises. Do a core exercise every workout as an accessory. Building a strong core will help alleviate back issues.
Finally, look up Brian Alsruhe's breathing and bracing videos on Youtube. Learning proper breathing and bracing is good insurance against reinjuring your back.
I would look in to a diet to control weight. If you have back issues, excess weight is usually a trigger. There are moderate options, like modifying what you currently eat, and drastic ones like keto. Pick one you will stick with.
In working out, all the major programs will have a spot for accessory exercises. Do a core exercise every workout as an accessory. Building a strong core will help alleviate back issues.
Finally, look up Brian Alsruhe's breathing and bracing videos on Youtube. Learning proper breathing and bracing is good insurance against reinjuring your back.
I had injections and finally a fusion of L3,4,5. Before all this virus business, I decided as of July 1 to go on a low carb diet along with lap swimming at The Y. Got up to 100 laps three times a week and also do weight training twice a week. High reps, low weights. I have lost 42 pounds since then. I can’t wait to get back to it. The swimming has been life changing for me.
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re: Weight plan for someone with back problems 40 yo MPosted by Backinthe615 on 4/15/20 at 6:43 pm to LEASTBAY
Great advice already posted, but pushups, dips and pull-ups in different positions remain unbeaten.
Get carbs and sugars out the door and you're in business.
Get carbs and sugars out the door and you're in business.
re: Weight plan for someone with back problems 40 yo MPosted by SaintTiger80 on 4/15/20 at 8:57 pm to LEASTBAY
Just find a simple plan like Jim Wendlers 531, Canditos linear progression, or Starting Strengths linear progression. Start there with relatively light loads in the bar and build up over time. Then stick to it! Consistency pays off more than anything else.
Maybe find some other form of cardio you enjoy. Biking, air rower, swimming, even walking is better than nothing.
Losing the body fat will come down to diet. I’m not going to act like an expert here. But I would cut out unnecessary calories like a soda, beer, candy, cake, chips.. just junk food in general. You can still have them but they are treats. Meaning only a few times a month or special occasions.
Good luck on everything!
Maybe find some other form of cardio you enjoy. Biking, air rower, swimming, even walking is better than nothing.
Losing the body fat will come down to diet. I’m not going to act like an expert here. But I would cut out unnecessary calories like a soda, beer, candy, cake, chips.. just junk food in general. You can still have them but they are treats. Meaning only a few times a month or special occasions.
Good luck on everything!
I might recommend a 3x a week weight training split with 5/3/1.
Template article
Start light. If you're not lifting for a bit, nothing weird about starting with just the bar. The goal is to slowly put 5 LB on each main lift every week. Slow and steady over time, even if the early stages are too light.
Template article
Start light. If you're not lifting for a bit, nothing weird about starting with just the bar. The goal is to slowly put 5 LB on each main lift every week. Slow and steady over time, even if the early stages are too light.
re: Weight plan for someone with back problems 40 yo MPosted by jvilletiger25 on 4/16/20 at 6:41 am to NattyLite
quote:
Keep a strong core
This ^
A stronger core will take some of the strain off of your back.
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