Not knowing the specific injury you suffered, I can only discuss some general guidelines that you may follow while starting your strength-training program. First and foremost, check with your doctor to make sure your new program is right for you. Because you have not done much exercise for three years, I would recommend some gentle stretching for the lower, mid, and upper back. When working with weights, start with the machines in the gym, rather than free weights. They are easier and safer to use and may be more appropriate for you initially.
Most gyms have a seated rowing machine that works the lats.
Start with a light weight and do one or two sets of 12 to 15 repetitions. Also, try scheduling a few sessions with a certified personal trainer to get started on the right track and review your program for safety and effectiveness. Shop O2 . All Rights Reserved.