I lift weights but I can't do a single pushup?

[peace-love-couture]

So, for the past about, 2 months or so I've been lifting weights on a regular basis. I have pretty good muscle memory since I used to be in color guard and it required quite a bit of upper body strength. Granted, between my upper and lower body, my lower body is stronger, more toned and defined.

For the past 2 weeks I've been doing Jillian Michael's 30 Day Shred, level 1, and there is a little weight lifting but I also lift weights beforehand.

Thing is, I can't do a pushup :/ It's a struggle to do even 1. For wall sits, I can do 50+ squats and lunges and sit in a wall sit for a couple of minutes, but my upper body sucks balls.

What can I do?

[WeaponZero]

because you work out with light weights that don't do anything to actually improve your functional strength. if you want to improve your strength you're going to need to move the weights you use up to much higher weights.

Another option would be to purchase a suspension trainer like what I use. People who know me will say I sound like a broken record trying to pass these things off to everyone but I LOVE THESE THINGS! They allow you to do bodyweight exercises but they allow you to modify them to your fitness/strength level by simply altering the angle you're standing at when you grasp the handles. So they can grow with you as your strength grows. It is the single best fitness tool I own and I own a lot, and you can come up with killer workouts using it that will improve your functional strength and fitness without adding bulk. My thighs are basically all muscle but since I started using it they've actually slimmed down a bit despite growing functionally stronger. It depends on how you use it. If you want more info on them, message me.

[peace-love-couture]

I use 10 lbs weights though

[WeaponZero]

Doesn't matter. The training you do with those light weights is endurance-oriented, not strength-oriented. The "strength" portion of 30 Day Shred has you doing high rep work, like 20-30 reps of each exercise. If you're using a weight light enough to where you can pull off 20-30 reps, you're not doing anything to improve strength. The key to improving strength is low-rep sets. Powerlifters (strength athletes) train doing 5x5 sets typically.

[WeaponZero]

What that means is pick a weight that is so heavy that you can ONLY manage 5 reps before you have to take a break, and do 5 sets of those 5 reps.

[WeaponZero]

When doing pushups it is important to remember: Your core and glutes should be tight. It keeps your form right and makes the movement easier to do while at the same time hitting the targeted muscles better.

[WeaponZero]

Calisthenics--bodyweight exercises--are more difficult typically than exercises using weights when done with proper form because of the way they force you to integrate certain underused muscle groups (your core, for instance) into the movement. Weights don't do that as much. Remember that, remember your core is an important part of the movement while doing it.

[WeaponZero]

link Example of a suspension trainer (although not the best one out there--decent but not amazing compared to others). Jillian Michaels endorses one called the Rip60.

[BCRanger10]

Start out doing push-ups on your knees. Do ten sets of ten throughout the day, so one hundred pushups. If you can't, do three sets of ten at the beginning of the day. After a week or two of that, move to regular push-ups (no knee support this time). Do the same thing. Drink and eat lots of protein.

Eventually, get the Perfect Push-Up. It was invented by a Navy SEAL (these guys know a thing or two about fitness). Your body will be slightly elevated, so you will have to work that much harder. And the rotation will work every muscle in your arms.

[madmisskelly]

Maybe try focusing on your back muscles, chest and shoulders.

There is a pullup machine at most gyms at puts resistance against your knees and helps you do a pullup, but you still use some of your own strength.

I would also work on doing rows, and lat pulldowns.

Really focus on back and tricep and I think you will notice a difference.

[rachiee]

The weights aren't going to help you that much. What's going to help you get better at pushups is pushups. Do girl pushups to start. Once those become easy for you then try to work on regular pushups. Most importantly follow this! link I couldn't do even one pushup when I started. It got me ready for boot camp in weeks.

[Anonymous]

just how muscular are your legs if you can do 50 lunges or more lol they must be pretty masculine and buff

[WeaponZero]

Anyone who's reasonably fit can do that with bodyweight alone. Do I detect a troll poster who knows how sensitive she is about that?

[peace-love-couture]

I wishwishwish they were thin though :/ hahaa

link

blahhh

[peace-love-couture]

maybe it's the boob girl I pissed off in the sexuality section :O dunno

either way :/

[WeaponZero]

I really hope you're not chasing some unhealthy goal by trying to work for legs THAT thin. Only girls with a certain specific natural body/frame type can do it safely (which is why not just anyone can be a model--have to have the genetics for it) and those girls are in the minority of the world. The ectomorph body type is the least common of the three.

[peace-love-couture]

My goals and my body

rather have thin legs than what I've got now.

[DeepBlue]

Are you trying to do a full-fledged push up right off the bat? Try doing one from your knees first, or using a step so that you are not parallel to the ground. Push ups have little to do with how many squats you can do, it really is entirely about upper body strength, in particular shoulders and chest (and abs too to some extent). These areas are not naturally the strong suit of most women, so take it slow.

[lucky24]

YouTube knee pushups

that way you are lifting less weight

other option is doing incline pushups same concept of less weight being lifted

[froggyboy51]

as some people suggest start on all four or try to angle yourself against a wall. Remember a push up is a gr8 compound exercise.

[Lj236]

do push ups with your knees on the ground and eventually put less of your weight on you knees. Then do it with your knees off the ground. Maybe that will work :)

[WonderingManII]

Just keep trying and eventually you will get there.