squat progression to empty bar

mcampbell1014

So I started today and quickly discovered the empty bar was too much for me to begin with. Is it acceptable to start with squatting dumbbells or even begin so low as body weight and work my way up to 45lbs and then starting with the empty bar? Is there a better progression than starting with dumbbells? My gym doesn't have the lighter ladies bar, just the fixed weight bars that have the wavy bar in the middle (if that makes sense).

Firefly0606

Of course it is acceptable! All squats are good squats.

You could try goblet squats, holding a kettle bell upside down with 2 hands in front of your chest. Slowly increase the weight of the kettle bell until you can squat 45lbs. Works with the weight plates too.

canadianlbs

i did squats for two or three months before i discovered stronglifts and dared to approach the barbell . . . trainer (eyeroll) i started with actively discouraged me even asking about 'real' lifts. because i'm old or have r.a. or something. she's weird.

it's fine but if you want a suggestion, get hold of a broomstick or anything else so you can get comfortable with the feeling of setting up properly under the bar - and doing the actual squats that way too. doesn't have to be right away if you find it too challenging, but it's worth keeping in mind. i am still working on my own brain to get automatic with the 'tight back' stuff you need once you get to the bar.

ObsidianMist

I started out using fixed weight bars, started with a mere 15lb bar to focus on my form and get my strength up. just over 2 months later, I'm squatting 100lbs. so absolutely, yes, start wherever you need to!

sammyliftsandeats

ObsidianMist wrote: »

I started out using fixed weight bars, started with a mere 15lb bar to focus on my form and get my strength up. just over 2 months later, I'm squatting 100lbs. so absolutely, yes, start wherever you need to!

My journey was like this as well. Did fixed barbells until I could no longer clean it onto my back. Then I began doing barbell squats with little to no weight on it.

Then I found Stronglifts and I am kicking myself for not starting sooner. I love the progress I am making with my squats! Almost at the 100lb mark as well...I will be very happy when I hit it.

Good luck on your journey!