Hello,
I am a 33 year old woman and have been weightlifting for approximately 2 years. I began with crossfit, and transitioned out of that into more traditional weight lifting. Specifically, I've been following Bret Contreras Glute Guide. I completed one twelve week cycle and have been trying to get back to doing another cycle as I had great results! The problem I have had with restarting is frequent and reoccurring injuries. I spend 10+ minutes before each lifting session stretching, doing mobility and activation exercises and foam rolling. I have been doing 30-40 minutes of yoga on off days or the evening of the day I lift as well. Still, I end up with VERY tight hamstrings/low back that eventually leads to pretty painful calf issues. As I'm sure others can attest, it is very discouraging to continually get hurt after working out. I will usually do two rest days after an "injury" occurs and do stretching, etc on those days. I do visit a chiropractor as well to have proper alignment. He hasn't noticed anything out of the ordinary with my spine.
One thing I have been considering is increasing my cardio and taking a bit of a break from heavy lifting. To be honest, I do no cardio. Occasionally, I'll hop on the stair master for 20 minutes but it is not consistent. I am wondering if my lack of cardio could have anything to do with injuries during weightlifting? Kind of like how runners will get injuries from running and not incorporating strength training? I should also admit I do very little ab work and am thinking my core is weak. Would anyone recommend a break from the heavy lifting and focus on cardiovascular/ab work? I really am only able to commit 3 days a week to the gym which is why I kind of have to chose one or another. I don't have any friends that lift so I don't have anyone to ask!! Hoping to get a little advice from you ladies.
Thank you!
Amy
I am a 33 year old woman and have been weightlifting for approximately 2 years. I began with crossfit, and transitioned out of that into more traditional weight lifting. Specifically, I've been following Bret Contreras Glute Guide. I completed one twelve week cycle and have been trying to get back to doing another cycle as I had great results! The problem I have had with restarting is frequent and reoccurring injuries. I spend 10+ minutes before each lifting session stretching, doing mobility and activation exercises and foam rolling. I have been doing 30-40 minutes of yoga on off days or the evening of the day I lift as well. Still, I end up with VERY tight hamstrings/low back that eventually leads to pretty painful calf issues. As I'm sure others can attest, it is very discouraging to continually get hurt after working out. I will usually do two rest days after an "injury" occurs and do stretching, etc on those days. I do visit a chiropractor as well to have proper alignment. He hasn't noticed anything out of the ordinary with my spine.
One thing I have been considering is increasing my cardio and taking a bit of a break from heavy lifting. To be honest, I do no cardio. Occasionally, I'll hop on the stair master for 20 minutes but it is not consistent. I am wondering if my lack of cardio could have anything to do with injuries during weightlifting? Kind of like how runners will get injuries from running and not incorporating strength training? I should also admit I do very little ab work and am thinking my core is weak. Would anyone recommend a break from the heavy lifting and focus on cardiovascular/ab work? I really am only able to commit 3 days a week to the gym which is why I kind of have to chose one or another. I don't have any friends that lift so I don't have anyone to ask!! Hoping to get a little advice from you ladies.
Thank you!
Amy
by helloamyp via Bodybuilding.com Forums - Female Bodybuilding
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