Critique this advice from the trainer at the gym for me

badgerbadger1

I want to start strength training. The last time I was in a gym was 10 years ago, I don't remember anything about how to use machines or proper form or all that. I've been reading what you've all recommended and said regarding lift heavy, low reps for us girls. So I went into the gym and told the trainer this is kind of what I was looking for, that I wanted to do free weights, learn things like deadlifts and squats and lunges. and needed some orientation/training.

I had a fitness assessment and he disagreed with the lift heavy/low rep thing on this basis: that I am new and have no strength and need to build some strength in core groups on the machines before moving to free weights, indicating that I'd be too high risk for injuries like rotator cuff blah blah blah without some strength to build on. He also made some comments about women getting big on the lift heavy/low rep scheme which almost made my eyes roll back into my head.

IDKWTF, please assist. Ask me questions if you need more info.

MikeSEA

I can't imagine any good trainer wanting to you to shy away from lifting heavy because you'll get big. I can't really speak to the rest of it apart from my own experience.

So, for what it's worth, when I started back at the gym, my trainer had me doing all sorts of full body exercises and compound lifts. He was always very careful, though, to make sure I wasn't lifting so much that my form went to hell.

SickofBeingChub

I'm no expert but I have been lifting heavy for two years... First off I have never come across a woman who has gotten big from lifting. That's not even possible in our DNA. You would have to have an insane amount of testosterone. Anyway, weightlifting is going to help you burn fat!
I would start with no weights, use a PCP pipe, learn the movements so you do not hurt yourself, everyday add 5lbs.

EricMurano

I'm going to say he doesn't know what he's talking about.

I'm not a trainer nor do I have any qualifications so don't take my word for it.

rosebarnalice

I think he's being understandably cautious. But if you show him what you can do, you can likely move to free weights quickly

cygnetpro

I know virtually nothing about this, but I have to say that I was given almost identical information from a trainer 3-4 years ago. He said to do more reps with lighter weights. But no idea if that's accurate.

A few MFP people have been talking about a book just out about lifting, for women. Maybe it would have some answers.

MaximalLife

I want to start strength training. The last time I was in a gym was 10 years ago, I don't remember anything about how to use machines or proper form or all that. I've been reading what you've all recommended and said regarding lift heavy, low reps for us girls. So I went into the gym and told the trainer this is kind of what I was looking for, that I wanted to do free weights, learn things like deadlifts and squats and lunges. and needed some orientation/training.

I had a fitness assessment and he disagreed with the lift heavy/low rep thing on this basis: that I am new and have no strength and need to build some strength in core groups on the machines before moving to free weights, indicating that I'd be too high risk for injuries like rotator cuff blah blah blah without some strength to build on. He also made some comments about women getting big on the lift heavy/low rep scheme which almost made my eyes roll back into my head.

IDKWTF, please assist. Ask me questions if you need more info.

Listen to your trainer or FIRE HIM!

Actually, in this case I would tend to agree.
If you're starting out, start slow, get acclimated, then move up to more intense forms.
We must crawl before walking, walk before running and run before soaring!

TriciaZ944

In my opinion...A good trainer should teach you how to lift appropriately. Once you get the proper form then there is no reason you can't lift free weights. I also agree you won't bulk.

taso42

I'd go with your gut on this one.

Carlamere84

Get a different trainer!!! Oh and for the record, you probably already know, women who lift weights ONLY get huge muscles if they're on steroids.

AlsDonkBoxSquat

I'm not a certified personal trainer, so in my armature opinion that trainer is a douche canoe.

badgerbadger1

Yeah I know I can't get big from lifting heavy, that's why I was eye rolling so hard. He wants me to do 90% machines, which is exactly what I DO NOT want, and says compound lifts are too dangerous for beginners. Arghhhhhh!!!

Cueball55

I'm not an expert either, but I agree with him.

Lighter, compound exercises to begin with, to build up your stabilizer muscles and overall body strength, as well as muscle endurance. Proceed from there.

sufikitkat

If you have no true base, I can see where he is coming from. You should build a base up first before you can delve into heavy lifting. It is risk for injury if you go one day not strength training into 75 plus pounds deadlifts, etc. Definitely take advice from above, learn the form with a Pipe or light bar. Then build up your strength. You can still do all of the exercises you want to do but focus on building up your strength week by week. And don't think you have to start with 5 pounds. Test the waters out and find a starting weight that is challenging but not overly. Also, focus a lot on your core and form. Supermans, Push-ups, ab exercises other than your basic crunch...anything that will get your core strong will help. Good luck with your training and just remember: your body is amazing and with some patience it can do what you wish it to :-)

To add...it doesn't have to be machines. I personally think free weights and body weight exercises are the way to go if you want to build strength. resistance machines aren't natural enough or challenging enough imo.

Cueball55

Yeah I know I can't get big from lifting heavy, that's why I was eye rolling so hard. He wants me to do 90% machines, which is exactly what I DO NOT want, and says compound lifts are too dangerous for beginners. Arghhhhhh!!!

OK.. i rescind my previous post. I disagree with him. I repeat. I think you should do lighter weight (50% 1RM) compound exercises for high reps (10-15) to start.

I completely disagree with machines at your stage, because you are looking to build stabilizer muscles. Machines are isolation type exercises.

poustotah

Understandably, the trainer is trying to get you to focus on stabalizing your core muscles which, in the long run, will make you stronger overall. It is my experience however, that trainers that give this kind of advice though typically want you to focus on your core strength for as long as your contract is with them if you know what I mean.

SergeantSunshine_reused

I don't agree with him at all. *Not a trainer though*

I started out lifting with free weights. Benching the bar, squatting the bar to work on form, And dead lifting with 10 pound bumpers on the sides. Form is very important for a variety of reasons.

4 years later and I can squat 180, dead 225, and bench 90 (at 120 lbs)
And I don't have a clue how to use most of the machines at the gym xD

AlsDonkBoxSquat

I want to start strength training. The last time I was in a gym was 10 years ago, I don't remember anything about how to use machines or proper form or all that. I've been reading what you've all recommended and said regarding lift heavy, low reps for us girls. So I went into the gym and told the trainer this is kind of what I was looking for, that I wanted to do free weights, learn things like deadlifts and squats and lunges. and needed some orientation/training.

I had a fitness assessment and he disagreed with the lift heavy/low rep thing on this basis: that I am new and have no strength and need to build some strength in core groups on the machines before moving to free weights, indicating that I'd be too high risk for injuries like rotator cuff blah blah blah without some strength to build on. He also made some comments about women getting big on the lift heavy/low rep scheme which almost made my eyes roll back into my head.

IDKWTF, please assist. Ask me questions if you need more info.

Listen to your trainer or FIRE HIM!

Actually, in this case I would tend to agree.
If you're starting out, start slow, get acclimated, then move up to more intense forms.
We must crawl before walking, walk before running and run before soaring!

While this is sound advice, the part that makes me think he's a bit douchie is that he's pushing her toward machines rather than awesome free weight exercises within her capability. machines tend to isolate muscles and ignore stabilizers.

timmymon

I don't see why starting off on the machines until you build up your strength is bad advice. I am sure trainers see a lot of people who are over ambitious when they begin strength training and end up getting injured due to lack of experience, form, strength, etc. Remember it is not a race! You will be hitting those free weights hard before you know it. Build a solid base first and see how it goes.

akjmart2002

Compound lifts CAN be dangerous for beginners, which is why you have a trainer to show you how to do them properly! Nothing says that you should load a bar up with 200lb and start throwing it around. Start light but don't shy away from barbells just because some dude thinks little girls should only be using the thighmaster.

addisondisease

Its a safety thing, if trainers can keep you on machines you are less likely to hurt yourself, so you are less likely to sue the gym. Just use good form with the free weights and you'll do fine.

melbaby925

Go read the New Rules of Lifting for Women - completely changed how I felt, and what I thought I knew about weights.

Also, that trainer is not giving you good advice (revised my earlier statement because there might be children watching).

I started lifting with a very light bar and really watched my form. Now I can do more weight, but ALWAYS watch your form - you don't want to get hurt doing something off balance.

badgerbadger1

I'm not looking to throw a 200 lb bar around to start. And I'd love for him to show me proper form, but he insists on machines.

IDK because I'm a newb. Keep it coming everyone!

For the record, I haven't hired him and don't have a contract, it was my free session when you sign up at the gym.

MollyDurham

As a woman my situation is a bit different! I am built JUST like my daddy in every aspect except for the enormous hips I got from mom! (In a size 12 pant my waist measured 23 while my hips were a 57 but that was 8 years ago) However, I have the broad shoulders, wide ribcage, and ability to gain muscle mass rapidly, that my father did! I have to be very careful when I lift becuase I will bulk up really fast if I am lifting too much wieght. I do a medium range weight at a higher rep level. This helps me tone and burn fat/cals without bulking an already broad upper torso! I think that you should lift what's comfortable and add weight as it gets easier. If you are at odd with the trainers oppinion, find another one! You are paying for the services so you have every right to request a certain comfort level with your trainer! Buts that's just my two abnormal cents!

cloud2011

I would start anything new rather slowly. Overdoing it (too heavy on weights too quickly) can cause injury, or just wear out your joints. (I was seriously into weight training in my 20s and in my early 40s, I'm a woman in my late 40s now).

Your trainer sounds like hei's looking out for your best interests. Think longer term and have patience.

Buckeyt

I think that being new to doing compund lifts you'd be wise to start out light to learn proper form. Deadlifts and Squats done with heavy weight and poor form aren't beneficial. Once proper form is learned then you can add weight.

BeautyFromPain

Maybe just start on the machines first and do lower weights whilst starting out.
Work your way up to heavier weights, and once you get the ideas of the machines and how to do it properly then move on to free weights because you CAN get very badly injured if not careful.

oaker

I am also not a trainer, but to shy away from free weights because you are not strong enough to handle them is questionable at best. I think you should start out with light wts to begin with and get your form correct. This in itself will build a strong core. As you slowly move up in weight, your body will become even stronger and benefit from using free weights and compound moves. You may have to start with a 15 or 20 lb bar just to get started. Remember, form or performing each lift correctly is one of the most important factors when beginning a wt training program.

chrisdavey

I don't agree with him at all. *Not a trainer though*

I started out lifting with free weights. Benching the bar, squatting the bar to work on form, And dead lifting with 10 pound bumpers on the sides. Form is very important for a variety of reasons.

4 years later and I can squat 180, dead 225, and bench 90 (at 120 lbs)
And I don't have a clue how to use most of the machines at the gym xD

Agree with this.

Just start light & get your form checked by someone credible. Sounds like you're current trainer wants the easy way out by sending you to the machines. Machines do not use the stabiliser muscles that free weights do.

Re injuries like rotator cuffs: As long as you're program has enough pulling to pressing exercises then it should be a non issue.

Unless you went in there & said I want to do free weights for 3 rep maxes or something. As a beginner, that is a bad idea. Not low reps (1-5) or high but moderate of around 5-8 is best for beginners IMO.

cloud2011

Whoops, I just re-read your post. You can start with lower weights (free weights) just as easily as with machines. Maybe it's easier for the trainer to show you the machines first. But I still agree, don't start heavy with low reps. Ease into it whether you're using machines or free weights.

badgerbadger1

Agree with this.

Just start light & get your form checked by someone credible. Sounds like you're current trainer wants the easy way out by sending you to the machines. Machines do not use the stabiliser muscles that free weights do.

Re injuries like rotator cuffs: As long as you're program has enough pulling to pressing exercises then it should be a non issue.

Unless you went in there & said I want to do free weights for 3 rep maxes or something. As a beginner, that is a bad idea. Not low reps (1-5) or high but moderate of around 5-8 is best for beginners IMO.

He was recommending 10-15.