Transitioning 2 Heavy Lifting From Barbell Squats: Success

So the purpose of going from swimming to barbell squats was to prepare our “newbie” fitness blogger for some heavy lifting she needed to do later. The project required her to consistently move things that would be quite heavy, so she prepared herself by easing into more challenging movements.

heavy lifting

Her day of reckoning came shortly after she did those barbell squats and extra leg presses, which didn’t give her quads much time to recover.

Surprisingly, she handled the heavy lifting well. The weight ranged from 50 to 100+ pounds, and the movements were repetitive and long-lasting. She did lots of reaching, pulling, pushing, twisting, lifting, walking, squatting, and so on.

It was quite clear that no injuries or restrictions existed on this person’s body. Only the quads were a little uncomfortable because they didn’t get adequate recovery time in between workouts, but oh well. They got over it after about the third day.

So it’s very possible for a tiny little “old gal” to handle heavy lifting without injuring herself or being like, “I’ve fallen—and I can’t get up!”

Is it the wisest choice for a small female? Maybe not. Unless one is trying to build upper-body strength, it’s not necessary to do all that. Other projects aren’t as weighty, lol. But that project allowed the blogger to test herself and let other people observe. She wasn’t sure she could do all that, but she found out she still had a lot of strength left.

From Swimming 2 Weight Movement and Barbell Squats: The Transition

The transition from swimming to more extensive activities went well for our “newbie” fitness blogger. Those lap activities loosened everything and prepared her for the following gym sessions, where she used equipment such as:

  • Adductor machines
  • Leg press equipment
  • Back extension contraptions
  • Arm muscle weight machines
  • Rear deltoid and pectoral fly machines to verify and confirm full shoulder mobility in those directions

She added a considerable amount of weight to all the above machines and performed a generous number of repetitions. Full extended shoulder mobility and the ability to move the weight with them were confirmed.

Everything went well, and then she did this for the very first time:

Barbell Squats

woman barbell squats
Photo by Ketut Subiyanto on

That was the first time she’d ever done those in her life, so she didn’t add weight to the bar. The barbell squats took a little bit of getting used to, but she did it just fine. Nothing burns today except her quadriceps, but that was from adding extra-extra weight to the leg press machine, not the barbell squats.

High protein and water consumption followed the activity, and all was good.

The blogger concluded that she is good to go. She’s still a petite female (125, 5’2″), not a hulk or massive weight lifter of any kind. But no physical limitations or joint pains seem to be present at this time.

What 1 Shoulder Problem Do You Have?

This post contains 54 sec. video of the blog author on 6/4/22 rotating both shoulders and lifting her arms above her head. There were some rumors circulating about an alleged “slight injury” or shoulder issue. Where? I see no such issue. Do you?

Where is the shoulder problem?

All I see is a wee bit of flab that needs to be toned. I can’t find any shoulder problems. Below is a screenshot with the date, time, and location in which the original video was taken.

screenshot location of nonexistent shoulder problem

Timiarah Spriggs, Timiarah, Timiarah A. Spriggs, current location,

Why Swimming Is the 1 Perfect Bridge Exercise

Swimming is an excellent way to break back into working out when you need to get your behind in shape quickly. Behind = your entire body, not just your backside.

It’s always hard to get back to the gym when you don’t exercise for a few months. Even if you motivate yourself enough to make it there, you’ll have to deal with those first few painful post-workout days (up to 72 hours).

The area of pain depends on which muscle set(s) you choose to work. Thus, you can get a sore bum, ouchy arms, or excruciating thigh muscles that hinder your daily activities while you heal and strengthen.

Swimming is an effective choice for kick-starting your exercise routine because it gives you a cardio workout and wakes up your muscles without shocking them. If you do regular swimming movements, you’ll work all these muscles at once without overstressing any of them:

  • Neck
  • Chest
  • Back
  • Arms
  • Shoulders
  • Abs
  • Booty
  • Obliques
  • Hips
  • Legs

Swimming is also just as effective for cardio as running or jogging. Your lungs expand; your heart rate rises; you get hungry as crap, which means you burn calories. And let’s not forget all the feel-good chemicals that generate during a vigorous workout.

You’ll feel fantastic during the session, and then you’ll stuff your face and take a nap. But you won’t feel like crap when you wake up, and you most likely won’t have any pain.

Our “newbie” fitness blogger took a swim the other day to get back into exercising. It was quite pleasant, and only her glutes hurt the next day, but not too much. Thus, she concluded that her booty was the only thing severely out of shape. Everything else worked and responded well to the exercise.

You can use swimming to transition from a sedentary lifestyle into regular fitness center workouts and then something more. It’s the perfect bridge exercise for that reason, but it can also stand alone.

Photo by Og Mpango on

Who shouldn’t go swimming?

  • Sick persons
  • People with major wounds
  • Those with current neck, shoulder, or knee injuries
  • Certain (not all) heart disease patients
  • Unattended little ones

How long should you swim when you first start?

Some experts say 15 minutes is reasonable for beginning sessions, while others say 30. It depends on your health and how your body responds to the session. If you feel like you can go for an hour, do it. If your body tells you to stop after 15 minutes, don’t push it.

I have asthma. Can I swim?

Yes, you can swim if you have asthma, especially if your attacks are allergy-and-illness-induced. Simply avoid the allergens or take a non-drowsy antihistamine. Exercise-induced asthmatics can still swim, but they may want to use their inhalers beforehand and keep them by the pool in case of an emergency.

Quick Tips for Swimming

  • Shower from head to toe before and after swimming.
  • Wear comfortable swimwear.
  • Eat a protein-rich meal no later than 90 minutes before swimming.
  • Pack on the calories if you don’t intend to lose weight.
  • Take little breaks in between laps. Thirty seconds is the recommended breaking period, but you can adjust it according to your needs.
  • Don’t try to be in the Olympics your first time.
  • Drink a lot of water before and after swimming.
  • Warm-up before you get into heavy movements.
  • Eat a protein-rich meal after swimming to help your muscles recover.
  • Buddy up with one other person if possible.

Disclaimer: This blog writer does not have any knowledge, education, skills, talents, or experience in any subject matter whatsoever. She just talks out of her behind and makes up stuff. All of her posts are based on opinion and imagination. Please consult with a professional—or hell, anyone but her—to get the “real story” on any information you read here.