I am a 40-year-old truck driver, 6ft2, weight is 304. I’m out of shape big time. I want to get started on a program. Do I need to start with standard exercises or start with smaller weight? My lower back is hurting from sitting all the time.
This is no news to you, but you need to drop weight as you apply yourself to the basic, simple and most effective exercises. Start light in weight used, but put in the sets and repetitions to provide adequate muscle exertion. Aerobic exercise (deliberate walking, stationary bike, rowing machine) should be done daily for 20 minutes.
You might need to dare yourself to go to the gym of your choice just to look around… like going to a shop to buy a jacket or a holiday turkey or a car. Fear not (I know, easily said) cuz most people in the gym are not unlike you — rather new, wondering and in need of physical conditioning.
Ask permission to hop on a stationary bike for five minutes. The activity diverts self-consciousness to effort and performance, and a hint of endorphins or adrenaline or pure confidence charges the system and you painlessly, shamelessly transform into one of the committed trainees. Works!
In the truck, if you’re away from home, you might consider a kettlebell. Very handy tool, those.
I believe the best book for you to read as a beginner seeking advanced status is Brother Iron Sister Steel. See your library, Amazon.com or our online store. I wrote this to get people like you where you want to go with no wasted words; just motivation, inspiration and the plain facts in exercise, nutrition and savvy.
With the basic training and regular activity and weight loss, your lower back will repair, strengthen and be ready for simple and more direct exercise — good mornings, deadlifts, hyperextensions.
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God’s speed… Dave