JP Fitness Forums - Personal Training - View Single Post - New to NROL4W, excited but having concerns

leyla · 04-30-2008, 04:22 PM

Hi everyone,

I have just begun the program of weight lifting as described in NROL4W.
I’m 47 years old, 5’4, and 127 pounds. My goal is to loose a few pounds (flatten my belly mostly) and get stronger in preparation for …the years to come...

I have never been much into physical training except for some stretching and yoga here and there, walking and riding my bike in the last two years. I’m a TOTAL beginner to weight lifting and after a few sessions of NROL4W Stage 1, I started to have knee pain, for which I have already started exercising and stretching my glutes following advice I received in the injuries & rehab forum.

I have found myself quite motivated by this program and the possible benefits, I see the point of training hard (not with “barbie” weights), I’m very willing to do so (and much more now that I broke through my terror of entering a weight-lifting room), but I don’t want to be foolish or risk getting injured. My elbows seem to have somewhat of a pain too, which does not seem to be just soreness…

I am taking off this week from lifting to focus on the stretching and strengthening glutes...

FYI: day 7 and 8 workouts were as follows:
A
squat 2x15x45lb (just the barbell, no added weights)
pushup 2x15x45degrees
seated row 2x15x20lb
step up 2x15x7lb on a 12” bench
prone jack knive 8

B
deadlift 2x15x45lb (just the barbell, no added weights)
DB shoulder press 2x15x7lb
lateral pull down 2x15x20lb
lunge 2x15xbw (I did 7lb the previous lunge sessions)
swiss ball crunch 8

My concern is if having had no previous training with weights at all I should have started with the NROL4W or if I should be training myself UP to be able to do this program.

I’d appreciate your thoughts on this.

04-30-2008, 04:22 PM	#1 (permalink)
leyla Member Join Date: Apr 2008 Posts: 33 My Profile	New to NROL4W, excited but having concerns Hi everyone, I have just begun the program of weight lifting as described in NROL4W. I’m 47 years old, 5’4, and 127 pounds. My goal is to loose a few pounds (flatten my belly mostly) and get stronger in preparation for …the years to come... I have never been much into physical training except for some stretching and yoga here and there, walking and riding my bike in the last two years. I’m a TOTAL beginner to weight lifting and after a few sessions of NROL4W Stage 1, I started to have knee pain, for which I have already started exercising and stretching my glutes following advice I received in the injuries & rehab forum. I have found myself quite motivated by this program and the possible benefits, I see the point of training hard (not with “barbie” weights), I’m very willing to do so (and much more now that I broke through my terror of entering a weight-lifting room), but I don’t want to be foolish or risk getting injured. My elbows seem to have somewhat of a pain too, which does not seem to be just soreness… I am taking off this week from lifting to focus on the stretching and strengthening glutes... FYI: day 7 and 8 workouts were as follows: A squat 2x15x45lb (just the barbell, no added weights) pushup 2x15x45degrees seated row 2x15x20lb step up 2x15x7lb on a 12” bench prone jack knive 8 B deadlift 2x15x45lb (just the barbell, no added weights) DB shoulder press 2x15x7lb lateral pull down 2x15x20lb lunge 2x15xbw (I did 7lb the previous lunge sessions) swiss ball crunch 8 My concern is if having had no previous training with weights at all I should have started with the NROL4W or if I should be training myself UP to be able to do this program. I’d appreciate your thoughts on this. Last edited by leyla : 04-30-2008 at 05:07 PM.