The Weight Room intimdates me

AJL_Daddy

I know, it is silly. But I'm intimidated by the weight room. To the point that, at 35, I've never touched a weight in my life. I have no idea where to start. My trainer, who I have access to online, told me to overcome my fear and gave me some simple exercises to do. I don;t even know how to use A machine, or if it is accomplishing my goal. Nor do I even know a good weight. He says to lift light to get used to it. Does that mean 5 lbs, 50 lbs, 150 lbs.? I have no idea! I'm clueless! I need to go to a gym with an actual trainer to show me how to lift.

darkguardian419

go to youtube and watch some ct fletcher videos... that should help with your intimidation.

In all seriousness, look into the New Rules of Lifting, or Stronglifts 5x5, also make some friends who lift and ask for advice. Also, try to get someone to help you with your form at the gym, as form is more important than anything else.

MB_Positif

Just go. It'll get easier. I was intimidated by starting my first "real job" in Architecture, having to draw in CAD instead of by hand like I did in school. In a few days it felt like I had been doing it for a long time. 10 years later now and I zing through work. Think about the weight room in terms of anything else you've ever learned in your life. GO!

Also, yes, Stronglifts 5x5 is what I do and I love it. Most gyms with machines have circuits already designed that people can do. Also check out www.bodybuilding.com for different beginner workouts that you might want to try.

likehemingway

Don't be afraid of the weight room! I was scared of it too, until I just hopped on a machine and starting going! If you need help on things, bodybuilding.com is a great resource, they have a HUGE exercise library. I am still lifting light too, only just bought 8lb dumbbells! No shame, lifting light is better than not lifting at all. :happy:

alyhuggan

go to youtube and watch some ct fletcher videos... that should help with your intimidation.

In all seriousness, look into the New Rules of Lifting, or Stronglifts 5x5, also make some friends who lift and ask for advice. Also, try to get someone to help you with your form at the gym, as form is more important than anything else.

I wouldn't say CT is "beginner" friendly, some of his philosophies are awful although I do enjoy his videos. I'd say pick a channel more for beginners, the HodgeTwins (TMW) are probably the most beginner friendly channel and they are also amusing.

To OP, your trainer is right. Watch some workout videos on YouTube and then use a light weight in the mirror and make sure your form is correct. If you jump straight into 5x5 you are basically asking for an injury, especially with movements like squats and deadlifts. If possible get a trainer at the gym to watch your form for exercises to make sure you aren't going to injure yourself. Then find a weight you can comfortably do whatever training style you pick, be it a powerlifting or bodybuilding routine. For example, if you pick 5x5 and you start deadlifting 50kg and you are finding it too easy you would need to push that weight up until you can only do 5 sets of 5 reps. If you are doing 3 sets of 8-12 reps and you find it easy you need to push that weight up until you are struggling to hit 12. Slowly move up in weight but make sure you keep your form down, that is the most important thing and you will be making gains in no time!

The best thing I have ever done is invest in equipment for a home gym. Every time I go to a commercial gym I see people that look like they go 2-3 times a week as their form is always horrible and they generally all ego lift. That is one thing a home gym teaches you not to do. You can also build a good foundation before going to a gym so you feel a lot more confident about what you are doing so you aren't one of those "newbies." Although this is expensive as I've spent well over £1,000 on equipment (£160 on dumbbells alone) so make sure they will get good use before you purchase them.

kreza98

It might be worth finding a local personal trainer that would be willing to help you get correct basic form for the main lifts (squat/bench/deadlift etc). Don't get railroaded into doing any silly CV stuff, you just want an hour or two with some ripped dude that knows their way round a barbell and will show you how to lift safely.

I would also recommend getting a copy of the book Bigger Leaner Stronger. It teaches you all the basics of diet, nutrition, muscle building info etc as well as a comprehensive routine. I started off doing Starting Strength and while that book is great for the form it teaches, I found the BLS programme to be more fun and the structure just suits me better so far.

Z_I_L_L_A

Everyone of those big dudes in the gym started where you are now. Most are humble and will help you get going, just ask them. When I first started this is what I was told. Now there are arrogant @ssholes that won't help but most will.

AJL_Daddy

9.75 times out of 10, my gym is a ghost town! Not sure how they stay in business.

D_Dub

I know where you are coming from. The weight room is scary. I was 335 lbs and I was sure all the buff guys were thinking "what is that fat guy doing in here?". In college I worked at a YMCA and was so intimadated I never went in the weight room. Then I learned it was 100% inside my head. All the guys in weight room are thinking about themselves. They didn't even see me or give me a second thought. I learned I was pracitcally invisible.

Even on the off chance they did notice me they were very positive. Guys in the weight room are mostly gung ho about anybody starting lifting. There may be 1/2 a percent of jerks, but they keep quiet.

As for the mechanics, I would think your gym would have some sort of orientation you can sign up for and get you started on a plan. I have been a member of the YMCA and they have orientations and set you up on a plan and show you how to monitor it all included in the price of membership.

Weight lifting done wrong can cause injury. You need to have someone in person showing you, especially at first. Machines you need to know how to set for your height and range of motion. Free weights, there are right and wrong ways to lift. Start low, 20 lbs upper body, 50 lbs lower body until you get the feel for the movement. Add weight slowly, maybe weekly or bi-weekly. It's not just muscles you are training but connective tissue as well. This is not a race. Slow is best. Injuries take a long time to get over.

Bottom line: like all intimidation it is all in your head. You can do this! All you lack is education. Weight training is great and essential you can do it for a life time. My trainer is 70 years old and holds state titles. He has one client who is 92 and started lifting 10 years ago after his first heart attack. He has another client diagnosed with Parkinsons who is doing way better than anyone else in his support group.

I hold a state record for the deadlift. I am coming back to amatuer powerlifting after a 2 year hiatus because of foot surgery. I hope to compete next summer. I really hope my rant helps you.

3laine75

i'm the same - i have just bought a barbell, squat rack and plates and am kitting out my dad's garage.

i don't like to go to the gym as its full of guys who look pretty strong while i had to start off (at home) with a broom handle and tiny plates.

i'd recommend 'starting strength' for tips on form and i find the programme good too (although if you have the advantage of having a trainer, you should use it). as to starting light, like i said - i started with a broom handle + 2.5kg, but i'm sure you'd manage just fine starting with the empty bar.

don't be intimidated, in a matter of weeks you'll be lifting something respectable and you'll feel great - everybody in there had to start somewhere

hottamolly00

I know, it is silly. But I'm intimidated by the weight room. To the point that, at 35, I've never touched a weight in my life. I have no idea where to start. My trainer, who I have access to online, told me to overcome my fear and gave me some simple exercises to do. I don;t even know how to use A machine, or if it is accomplishing my goal. Nor do I even know a good weight. He says to lift light to get used to it. Does that mean 5 lbs, 50 lbs, 150 lbs.? I have no idea! I'm clueless! I need to go to a gym with an actual trainer to show me how to lift.

Do what I do.. work out at home using calisthenics. No weights needed, and nobody there to make you feel bad for doing something "wrong."

Momma_Grizz

Bodybuilding.com is a great resource. They have a lot of videos in their library that will show you the correct form. Perhaps watch some of the videos of the exercises that your PT recommended and then you'll know what to expect. And then go to your gym and ask them to have someone show you.

That's what I did and it helped me get over the fear of going into the weight room. It was a fear of the unknown ..... for me anyhow.

Since then I received a set of 5-25 pound adjustable dumbbells for Mother's Day and I love them. I could work out at our gym at work but I find it quicker and easier just to work out at home. My PT gave me a workout plan that I could do either at home or at the gym. When I need heavier weights I'll go to the gym, in the weight room with the boys

Good luck :flowerforyou:

micheleb15

It scares the hell out of a lot of people and it shouldn't. In all honesty, I read a lot of books, was always on the Stronglifts website, but I still wasn't confident - I hired a trainer. Some people think it's a waste, for me it was the best money I have ever spent. I did a lot of "research" in the gym while looking for a trainer and found one that was perfect for me. My confidence in the weight room went from 0 to 100.

Even if it's just one session, knowledge is power and it will give you a great baseline. A beginner session and those books that everyone is recommending will be a great start to gain some comfortability. Plus, you'll know someone in the gym when you do have questions. Good luck! Don't miss out on weight training because you are nervous.

JoRocka

I know, it is silly. But I'm intimidated by the weight room. To the point that, at 35, I've never touched a weight in my life. I have no idea where to start. My trainer, who I have access to online, told me to overcome my fear and gave me some simple exercises to do. I don;t even know how to use A machine, or if it is accomplishing my goal. Nor do I even know a good weight. He says to lift light to get used to it. Does that mean 5 lbs, 50 lbs, 150 lbs.? I have no idea! I'm clueless! I need to go to a gym with an actual trainer to show me how to lift.

Do what I do.. work out at home using calisthenics. No weights needed, and nobody there to make you feel bad for doing something "wrong."

that's nice and it works for some people.

But completely avoiding something for the rest of your life instead of learning about something new? that's a ridiculous way to live your life.

There is absolutely 100billion% NO reason to be afraid of the weight room.

It's a room. (We all have those in our lives right??)

It has iron things and benches in it. (We all have those in our lives- cubicle with a chair/desk- room with iron thing in it)

It has people in it (we all have those in our lives right???)

it has people we don't know (we all have those in our lives right)

it's the same anywhere you go- it's just the unfamiliar that is intimidating.
There is nothing scary about the room itself- there is nothing scary about the weights themselves. There is nothing scary about the people themselves- it's the UNKNOWN of all of those things. The fear of being made fun of- the fear of looking silly.

But we do silly things all the time- we go to restaurants and deal with people we have never met all the time. And as you go more often- you meet more people- you recognize them and you'll realize there are people who are there ALL the time- same time same hours- you become familiar with them and you to them. you become part of the system- the cycle. It is what it is.


Just relax- do some research- do some basic stuff- hire a trainer for a few sessions- be very clear about what it is you want out of your training. You can do it!!!

senyosmom

Do you pay this trainer? If so, they need to do a better job of getting you started! If not, maybe ask around the weight users at the gym. If you dont want to go there then Google and Youtube it.

jesusHchris

Everyone of those big dudes in the gym started where you are now. Most are humble and will help you get going, just ask them. When I first started this is what I was told. Now there are arrogant @ssholes that won't help but most will.

I second this. It gets boring in there sometimes and I would be more than happy to talk to anyone who had questions. I'm not a big dude, but I know enough to get you started and so do most of the guys in there. Look for the ones that aren't dropping *kitten* all over the place first though.

scottb81

Go to the Stronglifts 5x5 website and download the 200 page pdf. That program tells you what to do and where to start (light). By the time it starts getting real heavy you'll know what you're doing.

Also buy the Starting Strength book for the best explanations anywhere on how to do the lifts. http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738