Strength training is popular in gym culture, but where do you start? Some of our patients became patients by starting a program only to find out their power lifting left them in pain rather than more physically fit.
If you have a weak core and poor postural habits, strength training can make you hurt worse. This does not mean you cannot do strength training however, you should start with some of the basics which may include planks and lunges.
If you are wondering how able you are to begin strength training, you can do three self tests. These include getting out of a seat without having to move forward or backward to get started. Two other valid tests are standing on one leg for 30 seconds each which will tell you how stable your legs and core are from side to side. A squat can also help you tell if you are stable or tight because you will lose your balance if there are core stability problems.
The core is not just the abdominal region. Core muscles like the glutes and the erectors are affected by the arms and the legs. Tight legs or shoulders will affect the core and make it dysfunction as well.
If these tasks are difficult, starting with some basic exercises can be quite helpful. One of the best was the WII fit, that machine everyone had several years ago that had the virtual trainer. It was great for the core. There may be other problems such as body style and foot problems which may be contributing to the core weakness as well.
Seeing a chiropractor while you are beginning to get fit may be helpful as well, since they can make you aware of what can potentially leave you in pain and eliminate those problems so they do not prevent you from reaching your physical goals.
Strength training should begin with easy exercises like the ones I recently found at Self Magazine. Check out these basic core stability exercises and videos published by Self Magazine.
8 Strength Exercises All Beginners Should Learn How to Do
May 2, 2019 By Amy Marturana, C.P.T.
The best place to start is at the beginning.
If you’re just starting an exercise routine for the first time, you’re probably feeling a mix of emotions. It’s always exciting to try something new, but it can also be equal parts confusing and daunting. But the thing is, when it comes to working out, the best place to start really is at the beginning, with simple and effective exercises that’ll let you build a sturdy base you can use as a jumping off point as you get stronger and stronger.
Trust me, I know it can be tempting to try and tackle a workout that you found online that seems challenging, or a circuit that your favorite trainer posted on Instagram. But if you’re new to this whole exercise thing (welcome!), it really is absolutely essential that you start with the basics. And by the basics I mean classic exercises that let you practice the foundational movements upon which hundreds of other exercises are created. Most of these movement patterns are also functional, meaning they’re movements you do in everyday life, not just in the gym.