Forum adverts like this one are shown to any user who is not logged in. Join us by filling out a tiny 3 field form and you will get your own, free, dakka user account which gives a good range of benefits to you: No adverts like this in the forums anymore. Times and dates in your local timezone. Full tracking of what you have read so you can skip to your first unread post, easily see what has changed since you last logged in, and easily see what is new at a glance. Email notifications for threads you want to watch closely. Being a part of the oldest wargaming community on the net. If you are already a member then feel free to login now.

To add: If you end up taking a NSAID like Ibuprofen for the pain, don't train for ~24 hours after your last dose. It's a lot easier to injure yourself if you're masking inflammation.

Been doing the Stronglifts: 5x5 for over a week now, it's mostly been working out but I'm struggling with the overhead press I can only sometimes pull off 5 reps in a row I usually have to rest between the reps and this is at the lowest settings, my legs tire and begin to shift about as I lift the bar

over my head, is this normal for someone who hasn't exercised before?

 Cheesecat wrote:
Been doing the Stronglifts: 5x5 for over a week now, it's mostly been working out but I'm struggling with the overhead press I can only sometimes pull off 5 reps in a row I usually have to rest between the reps and this is at the lowest settings, my legs tire and begin to shift about as I lift the bar

over my head, is this normal for someone who hasn't exercised before?

probably... Honestly, I've had multiple coaches/trainers exclaim the virtue of the squat exercise specifically because it works so much of the legs and "core" muscles. If you can, I would strongly recommend learning that exercise.

 Cheesecat wrote:
Been doing the Stronglifts: 5x5 for over a week now, it's mostly been working out but I'm struggling with the overhead press I can only sometimes pull off 5 reps in a row I usually have to rest between the reps and this is at the lowest settings, my legs tire and begin to shift about as I lift the bar

over my head, is this normal for someone who hasn't exercised before?

I guess it depends what else you are doing that day? From my experience having your legs start to give out first during overhead press is...weird.
This is where getting some personal input from a trainer is useful. If you can't afford to sign up for regular sessions than you should be able to get a few intro sessions to work on your form. Overhead press in particular can mess you up a bit if your consistently doing it wrong.

Are you working out at a gym or with free weights at home?

Just my dos centavos based on your picture and post...

Skip out on the gym membership for now, get a decent roll up mat and a pull-up bar you can hang in a door frame (mine is one the frame between my bathroom and bedroom).

Start out with body weight exercises. Push ups, sit ups/crunches, planking for abs and other core muscles. The pull up bar I have is like this one:



You can use it for push ups and crunches, and it came with attachments you can put your arms in to do leg lifts/twists and other core exercise, as well as a variety of pull ups/chin ups.

There are a ton of things you can do in your room, using a chair/bed frame for dips and such, that don't require a lot of expensive equipment nor a trip to the gym. Add in some type of cardio (walking/jogging work for me).

Doing these things a few minutes at a time a few times of day can tone you up and make you feel better. Once you start seeing results and want to focus on different things/adding bulk you can consider the gym membership.

I do not claim to be a fitness guru. I did have three different combat arms platoons and two company commands, and in each worked with the NCOs and developed PT plans that raises the unit averages quite a bit, and I always got the physical fitness badge when I took my PT test. Now that I'm old I still do the types of things I mention above and maintain a decent weight and level of fitness.

Another thing, try to eat healthy. The more junk you put into your body the harder it is to get into shape and stay in shape.

Good luck. Self motivation is difficult for a lot of folks, I don't know if you fall in that category. If not, it won't be too hard, if you do fall into that category, stick with it. Come up with simple 'tricks' to make yourself do the exercises. For example, every time I go into my bathroom I do a set of pull-ups/chin-ups. I know folks that set an hourly 'beep' on their watch or phone and do a set of push ups or crunches when it goes off.

Hang in there. It ends up being worth it in my opinion.

 Cheesecat wrote:
Been doing the Stronglifts: 5x5 for over a week now, it's mostly been working out but I'm struggling with the overhead press I can only sometimes pull off 5 reps in a row I usually have to rest between the reps and this is at the lowest settings, my legs tire and begin to shift about as I lift the bar

over my head, is this normal for someone who hasn't exercised before?

I do *not* recommend doing any weight exercises until you can properly do all the body weight exercises, especially for someone with your build.

If the lowest setting is only 5 reps worth, and you cant even do those without breaking form, do not do it. Find better way to do the same range of motion with less weight.

Machines also tend to only work certain muscles, and tend to not work out all the smaller balancing muscles, so once you are ready to graduate to weights, aside from a few very specific muscle groups, free weights are the way to go.


IE do not do bench presses, do push ups, and do them *properly* you can spread your legs to lessen the weight.

Do not do over head lifts, do push ups from a hand stand position balanced against the wall, again, have a friend assist you if your own body weight is still too much.


Put a some weight in a back pack and go jogging, this will build up more endurance in your legs and cardio as well. Everything is linked together, you can have huge muscles that are really strong, but if you dont also increase your endurance/cardio you wont get many reps out of anything and get tired really soon. Lifting weights generally only increases strength, isometric exercise and cardio tend to increase endurance.


aslo if you are not already, 100% you need to warm up your whole body and stretch properly before every work out, and every day if you can swing it.


cptjake ninja'd me too, he has some really good points, and I SWEAR by those chin up bars, they are awesome, easy, cheap, and offer many different excersies.


trust me when I say, you want to train like a ninja, not a body builder.

 Ensis Ferrae wrote:

 Cheesecat wrote:
Been doing the Stronglifts: 5x5 for over a week now, it's mostly been working out but I'm struggling with the overhead press I can only sometimes pull off 5 reps in a row I usually have to rest between the reps and this is at the lowest settings, my legs tire and begin to shift about as I lift the bar

over my head, is this normal for someone who hasn't exercised before?

probably... Honestly, I've had multiple coaches/trainers exclaim the virtue of the squat exercise specifically because it works so much of the legs and "core" muscles. If you can, I would strongly recommend learning that exercise.

I do squats every time I exercise, but I haven't had many problems with it. It's the overhead press and barbell rows I struggle with.


Automatically Appended Next Post:
I'm not using any machines as they exercise less muscles.

Watch youtube videos to get some workout ideas. Take it easy to begin with: don't try to be a hero and lift more than you can handle and end up hurting yourself. Concentrate on good form but don't become a slave to it. You've stated that you want to get in good shape and feel better, not necessarily delve into bodybulding, therefore I would recommend something along the lines of high intensity interval training.

The nutrition aspect, however, is going to be the most important determining factor in your success and is unfortunately the least understood. Your nutrition should be your number one priority, and it's going to have to be something that you experiment with.

I notice previous posts recommending that you eat as much as possible, 6-7 meals a day, certain amount of protein at each meal, etc. Ultimately you'll need to find out what works for you. Everyone's different. A good starting point is to begin eating less (or preferably none) of the obvious junk--sugary foods, sodas, etc.

Personally, I eat one meal per day because I feel like it, it's wildly convenient and it confuses people when they ask me for nutrition advice (which I get a lot because I work in an office environment) and I tell them to eat one meal per day. The meal itself is about 2,500 calories. I understand that some people can't eat that much at one sitting, but my point is don't get caught up in the potentially time-consuming disaster that is 6+ meals per day unless you have to. I workout 20-30 minutes a day at home typically doing high intensity interval training, which is also very convenient. I'm not "ripped", but I can see my abs.

Another thing you need to consider is how much time you are willing to pump into this endeavor. Working out an hour a day? 20 minutes? Making 6+ meals per day versus 1-3 meals per day? Like I stated, I workout 20-30 minutes per day and only eat one meal, so my time spent working out and eating is way below par. I know plenty of people that workout 1-2 hours a day and don't look like they even do anything. Don't be those people. I would say always continue to experiment, train smart and hard, keep your stress level low, and don't give up.

 Cheesecat wrote:

I do squats every time I exercise, but I haven't had many problems with it. It's the overhead press and barbell rows I struggle with.

Depending on how many days a week that is, weight, etc. you may or may not be overdoing it... Beyond that, if you are doing proper squats, the leg strength will come and you'll be able to do other standing exercises without your legs tiring first

 Cheesecat wrote:
I do squats every time I exercise, but I haven't had many problems with it. It's the overhead press and barbell rows I struggle with.

Your legs are stronger than your arms, because they move 130 lbs every day.

Your arms and chest are small, so it will take a lot more time to build them up.

You just need to take your time and keep exercising. As long as you get stronger, you will eventually get there.

What we did to motivate our friend was steal his all forge world army and tell him for every 10 pounds he lost he got a 4th back.
you could do that.

 easysauce wrote:
trust me when I say, you want to train like a ninja, not a body builder.

Well, that depends on what your aim is. All kinds of exercise is good, as long as you keep it in suitable doses. No marathons if walking to the corner store makes you tired and so on.

One thing that helped me get in shape again (until I got a knee injury) was regular martial arts training. Mine was just some non-competitive ju-jutsu for self-defense and physical training. A proper teacher will have warm-up exercises before lessons and some stretching afterwards, and since you go through several different moves in a lesson you get to train several muscle groups too.

I also got a season card for my local swimming hall - swimming is a great way to train up both strength and endurance. It's very safe as you can't really make any moves that injure you and it strains almost all muscles you have. And, well, just look at how those competing swimmers look! Sleek but muscled.

Spetulhu wrote:


I also got a season card for my local swimming hall - swimming is a great way to train up both strength and endurance. It's very safe as you can't really make any moves that injure you and it strains almost all muscles you have.

Unless you're like me and A) swim like a rock and B) have joint problems.


I cant recall if it's been mentioned yet but... if you have/ have had any long term medical issues, you should get those checked out beforehand


I can attest to the mantras of lifting properly, I injured my shoulders waaaaaaaaaaay back in high school, and now, more than 10 years later, I'm STILL dealing with tendinosis (chronic tendonitis in the shoulders).

 Cheesecat wrote:

I'm not using any machines as they exercise less muscles.

True, but they can help you learn form when you're just starting out. I started with machines and I'm a huge gym rat, and that's before mentioning that some machines are the best option for particular muscle groups. Abductors and adductors immediately spring to mind.

If you have joint problems, swimming is less likely to aggravate them compared to a load-bearing, impact activity.

 Ensis Ferrae wrote:

Spetulhu wrote:
I also got a season card for my local swimming hall. It's very safe as you can't really make any moves that injure you and it strains almost all muscles you have.

Unless you're like me and A) swim like a rock and B) have joint problems.

It's still less of a strain on joints than jumping about on solid ground. And you don't have to be a great swimmer, or a fast swimmer. Just do whatever number of laps you feel comfortable with at whatever speed suits you. I usually do 1000 meters in about 40 minutes, then sit in the sauna for a while before washing up and going home. Some pensioners do half of that or less, but it's still better than doing nothing or doing something that causes injury.

By "half of that", I assume you're talking 1 km in 20 minutes, right?

I used to easily swim a mile in under 45 minutes, and I was far from the fastest swimmer.

 JohnHwangDD wrote:
If you have joint problems, swimming is less likely to aggravate them compared to a load-bearing, impact activity.

the problem there is, I have been specifically told by doctors to NOT swim because of the type of ligament damage I have.

The other problem was, as I said, I swim like a rock, it literally takes most of my energy just staying at or near the surface, otherwise I sink to the bottom.

I can't imagine what you can do if you can't even swim.

As for floating, people should not float - it means you're too fat.

Humans are less dense than water that's why we float.

Only fatties float.

The only way I float is if I hyper-inhale and hold my breath. The moment I start to exhale a little, I sink. With a normal breath, I will be sitting on the bottom of the pool.

And that's me packing an extra 15 lbs of fat on my guts.

If I lose the fat, I won't float at all.

 JohnHwangDD wrote:
By "half of that", I assume you're talking 1 km in 20 minutes, right?

No, I meant 500 meters or less in 40 minutes. I'm no great or fast swimmer myself but luckily (for now) at least in possession of working arms and legs. 40 mins for a kilometer is what feels comfortable for me, which could have something to do with usually going in the morning after my night shift as security is over. I've been awake for over 14 hours by that point, driven maybe a hundred miles and walked some 25-30K steps. It's just the best time to go swimming - the busy people that arrive as the swimming hall opens are out and the perfumed older ladies and swarms of school children aren't there yet. :-)

 JohnHwangDD wrote:
If you have joint problems, swimming is less likely to aggravate them compared to a load-bearing, impact activity.

It depends on the specific joint issues. If someone has issues with anything in their shoulder assembly, for example, then swimming is basically a no go. Knees and hips can be problematic as well, though that applies to pretty much all common, cardiovascular exercise.

 JohnHwangDD wrote:
Only fatties float.

Yeah, that's not true at all. I can pretty much guarantee you that every professional swimmer in the world can float, and not one of them is fat. Floating is all about mass and surface area. Michael Phelps can float because he's 6'4 195, I sink like a rock because I'm 5'9 195. Body fat can certainly help you float, which is why women and kids are generally better at it, but it isn't the primary factor.

 JohnHwangDD wrote:
I can't imagine what you can do if you can't even swim.

I pretty much know the range of motion limits of my shoulders, and do do anything that goes beyond it one of the plus sides of having been broke so long.

Hi, Cheesecat! I started out doing stronglifts, and there's absolutely nothing wrong with not adding more weight on a particular lift until you feel ready. I struggled with overhead press too initially, funnily enough. Just stay at the weight you're on (or decrease a little) until you can get all 5 sets of 5 with good form, then look to increase it in your next session. Just don't get demotivated.

I started on stronglifts around 2 years ago having never really picked up a barbell before and I can now comfortably deadlift over 400lbs. It absolutely can be done by beginners.

So, I have a question, Recently I have been sick right now it is ear infection, ear pain, stuffy nose, trouble breathing, mucous in my lungs an a really bad caugh)
Is it a bad idea to go to the gym sick? Even if im feeling ok for the day? Could it make me worse or better.

 hotsauceman1 wrote:
So, I have a question, Recently I have been sick right now it is ear infection, ear pain, stuffy nose, trouble breathing, mucous in my lungs an a really bad caugh)
Is it a bad idea to go to the gym sick? Even if im feeling ok for the day? Could it make me worse or better.

It could get other folks sick.

Stay home.

 CptJake wrote:

 hotsauceman1 wrote:
So, I have a question, Recently I have been sick right now it is ear infection, ear pain, stuffy nose, trouble breathing, mucous in my lungs an a really bad caugh)
Is it a bad idea to go to the gym sick? Even if im feeling ok for the day? Could it make me worse or better.

It could get other folks sick.

Stay home.

Bingo. Don't be that guy

Although a long trip to the sauna will definitely help with the sinuses.

Albatross wrote:I'm gonna do what I always do when this question pops up: http://stronglifts.com/5x5/

Seriously. I can personally attest to the fact that's it's great for beginners; simple, easy to follow and track your progress and there's some handy (and free tools) for planning your sessions. Join a gym, do some form of 5x5 and that should set you up nicely. I wouldn't get into a 'bodybuilding' type split until you have more of a foundation in lifting. That's just my 2p.

Best post in this thread so far.

Cheesecat wrote:Been doing the Stronglifts: 5x5 for over a week now, it's mostly been working out but I'm struggling with the overhead press I can only sometimes pull off 5 reps in a row I usually have to rest between the reps and this is at the lowest settings, my legs tire and begin to shift about as I lift the bar

over my head, is this normal for someone who hasn't exercised before?

On the OHP, make sure to squeeze your quads and glutes as hard as you can and try to drive up with your lats. It's a hard lift to excel at.

Albatross wrote:Hi, Cheesecat! I started out doing stronglifts, and there's absolutely nothing wrong with not adding more weight on a particular lift until you feel ready. I struggled with overhead press too initially, funnily enough. Just stay at the weight you're on (or decrease a little) until you can get all 5 sets of 5 with good form, then look to increase it in your next session. Just don't get demotivated.

I started on stronglifts around 2 years ago having never really picked up a barbell before and I can now comfortably deadlift over 400lbs. It absolutely can be done by beginners.

This so much this.

3 years after starting.



Just don't deadlift hungover or drunk. Bad idea.

 Albatross wrote:
Hi, Cheesecat! I started out doing stronglifts, and there's absolutely nothing wrong with not adding more weight on a particular lift until you feel ready. I struggled with overhead press too initially, funnily enough. Just stay at the weight you're on (or decrease a little) until you can get all 5 sets of 5 with good form, then look to increase it in your next session. Just don't get demotivated.

I started on stronglifts around 2 years ago having never really picked up a barbell before and I can now comfortably deadlift over 400lbs. It absolutely can be done by beginners.

Should I keep all my other exercises at base weight until I get stronger with the overhead press? Or is it okay to have some exercises progress while others lag behind?