1st time adding dead lifts to my leg workout!

[Big55]

Started my journey to get back in shape march of last year. I'm 41 and only 5' 4 and got up to 190# and 35% bf. So I Had to do something about it!
1st 3 months had no clue so just light weights and some cardio with a little better diet. Then got a membership to 24hr and started setting a routine.
I couldn't do dead lifts because my back was ???? Now it is finally feeling ok so started today. 1st did squat machine then leg press then dead lifts. Did 4 sets and a light warm up.
10x225 8x245 6x275 then 4x295. Lower back is a little sore but not to bad.

 

[PaulBlack]

A few things...
Remember "regular muscle soreness" or DOMS (delayed onset muscle soreness) and joint or pain from injury are 2 differing things.
Nothing wrong with deadlifting, but you can keep in mind, you do not need to build Rome in one day either. Exercises like this ie: squats, leg pressing, deads etc, can be slowly built over time with frequency, volume, loads.
Also, if you have access to a trapbar, they are quite a bit more low back friendly, since the levers are better. It is much more like a so called "suitcase" lift where you do not have to drag the bar out over the knees.

At you age too, remember that quality and good form, will always trump the ego or wanting to get more weight/reps just to say you did
After the DOMS set in from W/O's like hips legs low back, some real light or even BW work a few days later, can help ease the soreness too.

All the best in your endeavors in making them a life long success. I am 55 and still very much enjoy going in the gym and ripping it up some.

 

[Big55]

Thanks.
I did cardio last night. ( HIT) and could only complete 10min before my lower back and obliques tightened up and started hurting.