lifting w/out a program

LisaUlrey

I am pretty new at strength training, as I usually just go into the gym, do cardio and leave. I have been using the machines for a little over a week now. I lift heavy enough that it is hard to get through 10 reps and I do 3 sets. My question is, is it ok to use machines to strength train? I thought about going into the weight room but I have no clue what I am doing. The PT at my gym is useless. I read some of the New rules for women, but I am still not sure if what I am doing is correct. I feel goofy in there with all of the guys.

tkillion810

Machines are okay, but you will get a much better result using free weights. New Rules of Lifting is good, also check into Strong Lifts. There are a ton of videos on the web that you can learn proper form from if the PT in your gym is not a good resource. And, don't feel goofy with the guys. Most of them are either happy to help, or too busy checking themselves out in the mirror

eblakes93

I would highly suggest weight lifting with free weights.

I get a total body workout by doing 5 compound lifts and feel amazing after every workout. It is probably one of the most empowering things I have ever done for myself. I feel so strong. And at first, being the only woman at the squat rack was intimidating, but now I feel both feminist and feminine!

I suggest perusing a couple of different programs like New Rules of Lifting for Women or Stronglifts. You can either follow those programs directly or customize your own program (that's what I'm doing). Also, watch youtube videos that teach you the appropriate form, and practice that form without any weight or with very little weight.

If you can, have an experienced friend or personal trainer help you learn proper form (this one thing I haven't done, and I'm really worried that I'm not maximizing my workouts because of it - I feel like I must be doing something wrong.)

stumblinthrulife

Do the free weights.

Read the books, watch the videos. Emulate what you see, video it, and upload for feedback on your form. Apply said feedback. Lather, rinse, repeat until good form.

usmcmp

I'd switch to free weights. It requires more muscle stabilization and activates them better.

There are tons of free programs on bodybuilding.com, that's where I got started. Going in without a plan usually leaves me dinking around and barely lifting.

micheleb15

Lifting is so much easier when you go in with a program. It's easy to get lost in the weights section, get overwhelmed and leave. Check out Jaime Eason's 12 week program, it's pretty basic and straight forward. Write the workouts in your phone and keep track of the weights and your progress.

Everyone starts somewhere, when I started lifting, I was using PVC pipe in the gym to get form right for power cleans. I felt so stupid so I understand how awkward it can be.

cwolfman13

Free weights definitely do more for you, but I know plenty of people who've had decent enough results just using machines. Thing is, even if you're using machines you should be following a program...particularly as you are a noob and don't have the requisite knowledge to really develop your own. Just willy nilly doing this machine or that machine or picking up this weight or that weight isn't going to do much for you.

A program is going to tell you what lifts to do and on what days, etc. This helps to ensure you're working everything and not missing muscles and muscle groups...all the while, not over working muscles and muscle groups by hitting them too often. A good program will split everything up for you and ensure optimal results whether you're using free weights or machines.

The benefit of free weights is that they work a lot of those smaller stabilizer muscles as well as the primary muscle. You can also hit everything in a shorter amount of time with free weights as you can and should focus your free weight routine on big compound lifts that work full body. You can't do that with machines...machines isolate the muscles and muscle groups, so you have to do a lot more work to actually hit everything...and even then, you're missing a lot of those stabilizers and what not.

Personally, I'd put one foot in front of the other and get into the actual weight room...it's intimidating for just about everyone at first, including men...but you will ultimately be so much better off. I use a few machines on occasion, but only for assistance and isolation work...otherwise, free weights and compound lifts are the way to go.