Afraid of Lifting

00NL

i was always afraid of jogging
i mean how could i do it
but then i did it
i do it now

but afraid of lifitng. afraid of stronglifts program
how can a women lift so heavy what if it--barbell with weight falls on me doing squats or the bench thing--??
20 --female -- looking to lose 20 kg to be at goal weight--

DavPul

You've already answered your own question.

but then i did it
i do it now

This is no different. Hire a trainer for a month to show you how to perform the lifts safely and then follow a progressive routine

clambert1273

so the question is... do YOU want to do heavy lifting (seriously) or is it a thought?

If you do, then the response is easy - you just do it. You find a program that fits you, that you understand and then start researching proper forms, techniques etc.. (BEFORE you step into it).

If you join a gym, then use a trainer until your form is good. If you are doing it on your own at home (what I do) then I do lots of videos of myself to check. To remain safe at higher weights, a power rack or cage is used which would catch the bar in case you fell over so it doesn't fall on top of you - otherwise have spotters.

Right now, a 60lb squat doesn't require me to have either but I am already pricing cages as I move up in weights. If it is something you truly want to do, then it is research and just overcoming initial fear. I can say I was nervous at first but now, I can't wait for the next time

jfauci

I am in the same boat. I love my cardio work-out, but looking in the mirror made me realize that I have no muscle tone. I HAVE to start lifting. I belong to planet fitness and I work out at 4 AM, when the gym is really empty. The morning trainer is itching to help me start lifting so I told him that after I get back from vacation, I am going to take him up on it.

I also told him to be gentle on me because like you, I'm afraid (and a little intimidated) by lifting. My point is, we have to start slow and build ourselves up. Let's do this together!! I'll post my work-out as soon as I start.

Just do it!!

clambert1273

I am in the same boat. I love my cardio work-out, but looking in the mirror made me realize that I have no muscle tone. I HAVE to start lifting. I belong to planet fitness and I work out at 4 AM, when the gym is really empty. The morning trainer is itching to help me start lifting so I told him that after I get back from vacation, I am going to take him up on it.

I also told him to be gentle on me because like you, I'm afraid (and a little intimidated) by lifting. My point is, we have to start slow and build ourselves up. Let's do this together!! I'll post my work-out as soon as I start.

Just do it!!

Our Planet Fitness doesn't have free weights or barbells nor do they want anyone truly lifting. I cleaned out a room in my house and built my own :laugh:

Iron_Lotus

It's not like you are going to start with weight that is too much to handle. You don't start squatting or benching 200lbs. Start with a weight that you can do no more than 6-8 reps and go from there. There is nothing scary about lifting.

Stage14

i was always afraid of jogging
i mean how could i do it
but then i did it
i do it now

but afraid of lifitng. afraid of stronglifts program
how can a women lift so heavy what if it--barbell with weight falls on me doing squats or the bench thing--??
20 --female -- looking to lose 20 kg to be at goal weight--

The first thing ANYONE lifting heavy should learn is how to ditch the weight safely. If you know how to do this, it won't fall on you, it will fall away from you. There are plenty of videos and articles online detailing the right and wrong ways to do this. You should not be in a position where the weight is going to damage you if you don't have a spotter (i.e. benching or squatting in a rack with the safety rails set rather than just freely on a random bench in the middle of the weight room).

You also don't have to lift to failure in order to lift heavy. Meaning, you never have to lift more weight than you are comfortable managing. There is a big difference between struggling to get the last squat or overhead press in and in your muscles being at the point of failing you and randomly dropping the weight.

I suggest reading a beginner book like Starting Strength (basically the same program as Strong Lifts, but with super-in depth explanations of how to do each lift and lifting heavy in general) or New Rules of Fitness for Women, which has just as much great information, but a more varied approach that starts you out with higher reps (and therefore lighter weight) that might be more appealing to someone who is nervous.

But if you're truly scared to lift and don't want to, you don't have to. There are many ways to add resistance training to your workout without lifting weights. Heavy lifting just happens to be so popular because it gives the most bang for your buck.

Sarauk2sf

There are ways of lifting safely.

A barbell will not fall on your back when squatting - it is already on your back. However, squat in a power cage/squat rack so the safety bars catch the barbell if you fail.

Get a good spotter for bench - or bench in a power cage.

If you are nervous or do not have access to a power cage or squat rack, then start with dumbbells.

TavistockToad

You've already answered your own question.

but then i did it
i do it now

This is no different. Hire a trainer for a month to show you how to perform the lifts safely and then follow a progressive routine

this

Sovictorrious

Do it... it is awesome. I feel so strong.

sullus

If you have a gym membership, but dont want the expense of a personal trainer, you can get started on machines rather than free weights. There's no chance you'll drop a bar on your chest, and they can give you some base strength to use after you;ve read up and decided to transition to a free weights routine.

CallMeCupcakeDammit

Do it... it is awesome. I feel so strong.

QFT!

juliemouse83

You can always start out like I did...with a ten pound studio bar...get form down, then progressively add weights. Best thing I ever did for myself was decide to quit being intimidated by the thought of lifting heavy and just got out there and did it.


ETA: Loved it so much that I purchased a rack, bench, Oly bar and plates and converted an extra space into my very own piece of fitness heaven.

jimmmer

i was always afraid of jogging
i mean how could i do it
but then i did it
i do it now

but afraid of lifitng. afraid of stronglifts program
how can a women lift so heavy what if it--barbell with weight falls on me doing squats or the bench thing--??
20 --female -- looking to lose 20 kg to be at goal weight--

Sounds like you are a bit in love with being afraid.

A lot of that fear comes from an ignorance of actually doing a thing. Once you start doing it, you will find it's not so mysterious after all. You start with the bar and no weight at all. You increase the weight on the bar at a rate that you can manage and still lift the weight whilst maintaining good form. As you get stronger, you'll naturally be able to cope with more weight.

As to the weight falling on you squatting or benching - that's what safety bars in a power rack are for, or squat stands or spotter catchers or whatever equipment you use.

wheird

You know, it is funny. In high school I rarely trained legs and did squats only 3-4 times because all that weight being on me made me nervous about falling over with it. This past March, when starting SL5x5, I was nervous both to squat and to go to the gym in general.

But after sucking it up and going a few times, and learning how to squat properly, I discovered a fierce joy and love of exerting myself in that way.

icyeyes317

My current working squat is 180 lbs, no spotter. When I go higher, I'll have someone spot me for the first move, then they can go elsewhere.

I have a spotter at all times when I bench, but that is because I'm short, so my form is modified from taller folk. I also have to have them get the bar off the rack, because my arms aren't quite long enough to get it off of the rack myself. (it's embarrassing, but I deal).

No reason to be scare of lifting. If you are at a gym, though the guys lifting can look intimidating, they are usually super helpful if you ask a question. (I personally talk to the bigger guys, as I tend to intimidate the skinnier guys...guess I'm a little stronger than they expect....)

JoRocka

You've already answered your own question.

but then i did it
i do it now

This is no different. Hire a trainer for a month to show you how to perform the lifts safely and then follow a progressive routine

this

boom /thread