Strength training newbie question

[Anonymous]

Now that I’m in my forties (woman) I wanted to get more serious about adding more strength training and not just doing a ton of cardio. That was my New Year’s resolution. However, I’ve hit a snag. When I do squats for lower body strengthening, my knees hurt for days afterwards (not during). I never thought I had knee problems. Running, walking, jump rope are all okay. It’s really just these squats with weights. Does this mean I shouldn’t do them? Anyone deal with similar? Thanks!

[Anonymous]

I would not avoid squats because they are a very basic and important movement to be able to do, especially as we age. I would however, have your form checked.

Are you doing barbell back squats? Are your knees caving in or pressing out?
Does your knees go over your toes? This can be a sign of poor ankle mobility and can be helped with stretching and ankle mobility work.
Is your stance wide enough?
Do your knees hurt even when you use less weight? Starting with things like goblet squats are a good way to slowly build strength and strengthen supporting muscles as you build to heavier squats.

[Anonymous]

Yeah, you need a trainer or someone experienced to look at your form and, ideally, guide your strength training. It doesn’t need to be complicated to be effective, but you do need proper technique.

[Anonymous]

You need a trainer. There are ways to work up to weighted squats and also squat alternatives to strengthen quads and glutes. You don’t ha r to squat.

[Anonymous]

I would see a PT for this. They know all about proper alignment, etc.

[Anonymous]

Knees hurting is likely form, as others have said. Shift weight back to heels, away from toes. Either watch YouTube for form help or work with a trainer initially. Even a small group class once/week can help.

[Anonymous]

What about light lower back pain after doing deadlifts or clean and press. Is that normal expected working the muscle pain or bad form?

[Anonymous]

Agree with others see a PT (either personal trainer or physical therapist). I have had knee surgery. Squats never hurt. Lunges were a very slow progress from static to full range front and reverse lunges. Don’t think I will even attempt jump lunges.

[Anonymous]

Anonymous wrote:What about light lower back pain after doing deadlifts or clean and press. Is that normal expected working the muscle pain or bad form?

It depends what type of shape you’re in. I get light back pain from holding my core in so much while doing deadlifts since it’s been weakened from csections.

[Anonymous]

Anonymous wrote:What about light lower back pain after doing deadlifts or clean and press. Is that normal expected working the muscle pain or bad form?

bad form! deadlifts can really wreck your back if you do them wrong. please stop immediately, before you do real damage, and get a trainer to help you with your form.

[Anonymous]

How heavy are the weights you’re using? You may have gone too heavy too fast. You could try going lighter with the weights and build up.

[Anonymous]

If knees are hurting then hips are not engaging properly. As the pp above said, the push should come from your heels. Not the balls of your foot.

Connected to this, you need to ensure that you have adequate flexibility in your hips, hamstrings, and calves to do the correct form in the first place.

If flexibility is not present, then correct form cannot be achieved and you will have pain in knees and possibly other areas too.

[Anonymous]

Anonymous wrote:What about light lower back pain after doing deadlifts or clean and press. Is that normal expected working the muscle pain or bad form?

Also bad form/not engaging the core enough. For any overhead press you should be engaging the core, squeezing your glutes and keeping pelvis neutral . If the weight is too heavy people usually compensate by arching their back to use their chest muscles instead of shoulders.

With deadlift. Record yourself doing it. Often times you’ll see the hips shoot up at the start. Rather than thinking of lifting the bar off the ground think oh pressing the ground away with your feet.

[Anonymous]

Try foam rolling. Knee pain can be caused by tight muscles elsewhere. It’s working for me. And congratulations on starting lifting! Make sure you are getting enough protein.

[Anonymous]

Anonymous wrote:If knees are hurting then hips are not engaging properly. As the pp above said, the push should come from your heels. Not the balls of your foot.

Connected to this, you need to ensure that you have adequate flexibility in your hips, hamstrings, and calves to do the correct form in the first place.

If flexibility is not present, then correct form cannot be achieved and you will have pain in knees and possibly other areas too.

OP here. Thank you all and especially the above poster bc I think you are correct as I have a weaker hip from a long ago surgery. I’ll go see PT.