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Medical Clearance:
I'm assuming that your surgeon has given you the ok for weight training. Given that you have had back surgery and have previously injured yourself using weights, you may want to check with your physical therapist for an evaluation of any muscle weaknesses or limitations of motion that you may have so that you can address these before ...
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The key to lifting injury free is to keep the intensity manageable and the form correct. The big 4 lifts: squat, bench, deadlift, and overhead press are excellent staples that give you a lot of benefit for the work you do. However, if you are starting out you may want to work up to them. The posterior chain is important, and one of the first things we ...
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