"Toning" aka fear of lifting heavy
Replies
-
Had to tell two different women this today. One at the gym, and the other at GNC.0
-
So much like about this thread.
Easiest way to get started do a Pump or Power class at a gym, that's how I learned to do everything
I agree if you are intimidated a pump class to learn proper form etc is a great way to go - I love my pump class I do 3x a week and I can lift heavy stuff and put it down - this aint no Barbie pump class!0 -
Lifting heavy intimidates me! But it's not because I think I'll bulk up - I know I'll always have my gorgeous curves and won't look like my "Conan" husband. It's the workout itself that scares me! I started going to a gym for the first time this year. They have a lot of nautilus (sp?) equipment that isolates one muscle at a time, and I do those when I go. But I don't do the weight room because I don't know how to do heavy weight exercises, I'm afraid I'll hurt myself with poor form, and yes also it's intimidating knowing everyone else in the room is all professional and crazy. I don't want to pay for a personal trainer!! And although my husband would no doubt help me out, he's in the military and deploying soon so I'm kinda on my own.
How did you get started initially? What would you recommend for me, aside from reading those books, which I'd like to do? The last thing I want is to injure myself by straining my back or dropping something on my foot or something dumb like that :-P
Until your husband is deployed, get him to help you whenever he can. I first got into lifting through my bf, so fortunately I never had the "I don't know what I'm doing" thoughts as he was always there doing it with me.
When he cannot help you, look up videos of the exercises (squats, deadlifts, rows, lunges, bench press etc etc) on youtube, bodybuilding.com and get someone at the gym (who looks like they know what they're doing) to watch your form to see if you're doing it ok, they should be glad to help!
Although, for things such as bench press, if you don't have a spotter, you're best off using dumbells instead of a barbell, or if you've had enough practice with it, a weight that you "know" you can lift no problem and just stay far away from failure.0 -
Love this, can't wait to start heavy lifting(once I get my gym membership) I've never been a big cardio fan so lifting fits in with what I like and will get me to my goal :bigsmile:0
-
Lifting heavy intimidates me! But it's not because I think I'll bulk up - I know I'll always have my gorgeous curves and won't look like my "Conan" husband. It's the workout itself that scares me! I started going to a gym for the first time this year. They have a lot of nautilus (sp?) equipment that isolates one muscle at a time, and I do those when I go. But I don't do the weight room because I don't know how to do heavy weight exercises, I'm afraid I'll hurt myself with poor form, and yes also it's intimidating knowing everyone else in the room is all professional and crazy. I don't want to pay for a personal trainer!! And although my husband would no doubt help me out, he's in the military and deploying soon so I'm kinda on my own.
How did you get started initially? What would you recommend for me, aside from reading those books, which I'd like to do? The last thing I want is to injure myself by straining my back or dropping something on my foot or something dumb like that :-P
just start out with an empty bar. Get your form down, then add the weight slowly for the first month. By doing this, poor form wont hurt you, and you will be able to "recover" if you lean too far one way or another, etc... by the end of the month, 3 times a week, you'll be eager to jump up a bit and add more weight.
when I started doing squats, I was 25 and fairly strong (but fat).. i still started with an empty bar, and progressively added weight. it kept me into it by making it a habit. it let me stretch my muscles before i was overloading them.. and it built up my "helper" muscles that let me stabilize the big weight... a month and a half later i was squatting 205 all the way down, stopping and back up... even though I was big enough to do that, I started with the 45lb bare bar. dont be afraid of it.0 -
If it were me, I would dump her. In a nice way of course.
http://startingstrength.com/index.php/site/platform_the_squat_bar_position
^ Watch this video. So informative and would help you a ton.
Also, In!
Very thorough! Thank you!
I'm thinking that I'll slowly taper off as I feel I more confident about my form, though honestly that was sort of my plan all along. I wanted a trainer to teach me good form so I don't injure myself, but I really don't have a problem pushing myself on my own. After the days I do strength training on my own (where I do more weight and less reps) I have more muscle soreness than I do after the days I workout with the trainer, so I don't think that I'm wussing out because I don't have someone there egging me on. :laugh:0 -
Low weights, high Reps if you go heavy weights low Reps. Tone maybe try Zumba
I find TONS of humor in people who just answer the title without reading anything else. LOL!
And even funnier when thier answer is totally useless.0 -
Although, for things such as bench press, if you don't have a spotter, you're best off using dumbells instead of a barbell, or if you've had enough practice with it, a weight that you "know" you can lift no problem and just stay far away from failure.
The gym I go to is pretty small and quiet, I go by myself, and I'm often alone with the free weights, so I usually use the dumbells. Generally I get to a point where my left arm just stops moving no matter how much I push, but I'm not in any danger. And as a bonus, it keeps my stronger arm from "carrying" my weaker one.0 -
Please don't be afaid of lifting weights. It will not make you look like a man and will very like cause drastic shrinking - not bulking.
Throw away those pink dumbells and join me in picking up things made of metal and solid rubber.
yep0 -
I started out with Chalean Extreme and she's great, so you could try that. I love her attitude and she helps you with your form. I'm currently on week three of the PUSH Phase.Lifting heavy intimidates me! But it's not because I think I'll bulk up - I know I'll always have my gorgeous curves and won't look like my "Conan" husband. It's the workout itself that scares me! I started going to a gym for the first time this year. They have a lot of nautilus (sp?) equipment that isolates one muscle at a time, and I do those when I go. But I don't do the weight room because I don't know how to do heavy weight exercises, I'm afraid I'll hurt myself with poor form, and yes also it's intimidating knowing everyone else in the room is all professional and crazy. I don't want to pay for a personal trainer!! And although my husband would no doubt help me out, he's in the military and deploying soon so I'm kinda on my own.
How did you get started initially? What would you recommend for me, aside from reading those books, which I'd like to do? The last thing I want is to injure myself by straining my back or dropping something on my foot or something dumb like that :-P0 -
Although, for things such as bench press, if you don't have a spotter, you're best off using dumbells instead of a barbell, or if you've had enough practice with it, a weight that you "know" you can lift no problem and just stay far away from failure.
The gym I go to is pretty small and quiet, I go by myself, and I'm often alone with the free weights, so I usually use the dumbells. Generally I get to a point where my left arm just stops moving no matter how much I push, but I'm not in any danger. And as a bonus, it keeps my stronger arm from "carrying" my weaker one.
personally i find bench press form is hard to keep with dumbbells... just when you use a barbell, dont put a lock on the weights
if you fail, and theres no spotter, you just tilt it and dump the weights, or roll/slide it down your body and off you.0 -
Although, for things such as bench press, if you don't have a spotter, you're best off using dumbells instead of a barbell, or if you've had enough practice with it, a weight that you "know" you can lift no problem and just stay far away from failure.
The gym I go to is pretty small and quiet, I go by myself, and I'm often alone with the free weights, so I usually use the dumbells. Generally I get to a point where my left arm just stops moving no matter how much I push, but I'm not in any danger. And as a bonus, it keeps my stronger arm from "carrying" my weaker one.
personally i find bench press form is hard to keep with dumbbells... just when you use a barbell, dont put a lock on the weights
if you fail, and theres no spotter, you just tilt it and dump the weights, or roll/slide it down your body and off you.
I wouldn't go with the tilt, I've seen a few accidents like that (with really heavy weights) but I still wouldn't rely on it. Rolling down your body is probably ok, but you'd have to have the strength to do that still. I've never tested that myself, and wouldn't want my first time testing it to be when I'm on my own. Better than doing nothing at all, if you end up in that situation, but it shouldn't be seen as like a back-up.
I do hate dumbells, and agree that form's usually better with a barbell. I always use a barbell even without a spotter but I've done bench press for so long I pretty much know exactly what weight/reps I'll be fine on and stay about 2-3 reps away from failure and won't go down unless I'm 99% sure I can lift it, even though there are usually other people around. Never had a time on my own when I've needed assistance.0 -
Inspirational thread, thanks!0
-
I've been lifting heavy regularly since October (but I've done it off and on since high school). I've been eating at a calorie surplus since mid-October. I've gained 9lbs. My size 6 pants STILL FIT. My husband can't tell the difference between my body now and 9lbs ago. Now I may be more "bulky" than some women like and that's fine. Everyone is entitled to their opinion. But I love my body and what heavy lifting has done to it. And it's going to be even more awesome when I cut a few pounds of fat this spring.0
-
Awesome! I've just been lifting heavy regularly since January (I have lifted off and on for about 10 years, but never as heavy and never as disciplined). I have been trying to eat at maintenance, but I think I've ended up at a slight surplus on average (so hungry!). I've gained a pound and my measurements are still the same. I don't care if I gain 10 lbs, so long as my measurements stay the same or go down! (Which I'm confident they will when I decide to cut.)I've been lifting heavy regularly since October (but I've done it off and on since high school). I've been eating at a calorie surplus since mid-October. I've gained 9lbs. My size 6 pants STILL FIT. My husband can't tell the difference between my body now and 9lbs ago. Now I may be more "bulky" than some women like and that's fine. Everyone is entitled to their opinion. But I love my body and what heavy lifting has done to it. And it's going to be even more awesome when I cut a few pounds of fat this spring.0 -
Honestly, I only do cardio workouts and crunches. The thought of weight lifting scares me. I have no upper body strength whats so ever. Anybody got advice how to start? I really like reading about the results you all had, I have hit a plateau doing only cardio.
I started with these links and did do some tweaking since I workout mostly at home.
http://www.bodybuilding.com/guides/female-20to39-fat-loss/training
http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm
I love strength training and what it is doing for curves.0 -
ugggh I wish I had access to a gym!! Live out in the country and the gym in my town doesn't have daycare for my son. I wish I would have known about these kinds of results before I signed up for my spin class at school. I def would have went for a lifting class, instead! Oh well. I agree with low weight, high reps being time consuming, but I've had awesome results with my PURPLE dumbbells and Jillian videos. BUT, I know if I'm having good results this way, they'd be even better with heavy lifting. Maybe I can use an elective on a lifting class next semester.
You don't need a gym. I do it at home with free weights and they are not pink. Currently doing the Chalean Extreme program.0 -
Love this thread! I've been lifting "heavy" for 6 weeks and have lost a pant size.
For all of you ladies out there, check out The New Rules of Lifting for Women by Lou Schuler. It's an AWESOME book and will really help you shape your body!
I definitely don't look like a man and can't wait to lift even heavier!!0 -
The improvements strength training does to one's body and appearance is amazing, but even better is the changes it can make to your LIFE.
I'm hypermobile, and used to throw out my back every few months, leaving me shaped like a question mark and unable to stand straight for almost a week at a time. My knees and hips would pop out of joint. My wrists and ankles would get injured regularly... I was in a wrist brace off and on for most of 2008. I had a stiff neck and couldn't turn my head for a week after a game of flip cup. (My first sports injury! :laugh: )
Aside from my stress fracture (from too much running, not from strength training), I've been injury free. My hips don't pop out, my back and core are strong, my muscles support my wonky joints. I was becoming resigned to the fact that I was getting older and my body just wasn't what it used to be... now I feel like I turned back the hands of time. Screw you, Mother Nature... Almost 40 is still young!
And my butt looks cuter, too. :drinker:0 -
That is awesome to hear. I am also hypermobile. So far (in my life, not strength training) I have had problems with one knee (multiple dislocations and subluxations and eventually surgery) and a shoulder that has subluxed once. But the stronger I make my legs, the more confident I feel about my knees! I'm glad to hear that other people are having the same experience.The improvements strength training does to one's body and appearance is amazing, but even better is the changes it can make to your LIFE.
I'm hypermobile, and used to throw out my back every few months, leaving me shaped like a question mark and unable to stand straight for almost a week at a time. My knees and hips would pop out of joint. My wrists and ankles would get injured regularly... I was in a wrist brace off and on for most of 2008. I had a stiff neck and couldn't turn my head for a week after a game of flip cup. (My first sports injury! :laugh: )
Aside from my stress fracture (from too much running, not from strength training), I've been injury free. My hips don't pop out, my back and core are strong, my muscles support my wonky joints. I was becoming resigned to the fact that I was getting older and my body just wasn't what it used to be... now I feel like I turned back the hands of time. Screw you, Mother Nature... Almost 40 is still young!
And my butt looks cuter, too. :drinker:0 -
bump0
-
Well said. The only way you will grow lifting heavy is when you have a calorie excess and when you are dieting, this is impossible.. You WON'T get bigger going heavy, just more shapely.
^
This
Plus, lifting heavy has proven to help maintain strength while on a calorie deficit.0 -
This content has been removed.
-
Also, I have to say, after having a quick look through the thread a few of you are being harsh and and over-critical toward people who are saying they have never done it before and feel a little intimidated by it. ****ty attitudes that aren't needed on a support site, especially toward people who are obviously interested in trying this new venture.
Probably because these people are clearly "having a quick look through the thread" and hitting Reply before seeing that their questions have been answered 5 to 6 times. But just to do it again:
Starting Strength
Stronglifts
New Rules of Lifting for Women
Bodybuilding.com
Talk to a trainer at your gym
All of these are resources easy to research online and handle oneself to get going.0 -
I do hate dumbells, and agree that form's usually better with a barbell. I always use a barbell even without a spotter but I've done bench press for so long I pretty much know exactly what weight/reps I'll be fine on and stay about 2-3 reps away from failure and won't go down unless I'm 99% sure I can lift it, even though there are usually other people around. Never had a time on my own when I've needed assistance.
This exactly. This is why I always recommend that people start at the very bottom and work their way up. If you do that, you'll always know what your limits are and if you are approaching them.0 -
Bump.0
-
I am 55 years old and have been working out since October. At that time I started with Jillian's RIP and C25K. Accomplishing that gave me the incentive to start going to the gym. I have been lifting heavy for the past month and am now running 3 miles a day. I have lost 16 lbs since the beginning and would like to lose about 20 more but I have gone from a size 10 pants to a 6 . I definetly advocate lifting heavy... If you lift 5 lbs and go from 10 reps to 50 all you have done is increase the endurance, not the strenth. If this grandma can do it , anyone can.0
-
Also, I have to say, after having a quick look through the thread a few of you are being harsh and and over-critical toward people who are saying they have never done it before and feel a little intimidated by it. ****ty attitudes that aren't needed on a support site, especially toward people who are obviously interested in trying this new venture.
Probably because these people are clearly "having a quick look through the thread" and hitting Reply before seeing that their questions have been answered 5 to 6 times. But just to do it again:
Starting Strength
Stronglifts
New Rules of Lifting for Women
Bodybuilding.com
Talk to a trainer at your gym
All of these are resources easy to research online and handle oneself to get going.
honestly, I cant wait for the people that are too lazy to read first to post on bodybuilding.com.... they will get eaten alive.
its a great source of info.. but you dont want to go on there posting BS the same way its done on here. lol.0 -
I am 55 years old and have been working out since October. At that time I started with Jillian's RIP and C25K. Accomplishing that gave me the incentive to start going to the gym. I have been lifting heavy for the past month and am now running 3 miles a day. I have lost 16 lbs since the beginning and would like to lose about 20 more but I have gone from a size 10 pants to a 6 . I definetly advocate lifting heavy... If you lift 5 lbs and go from 10 reps to 50 all you have done is increase the endurance, not the strenth. If this grandma can do it , anyone can.
You are my new favorite person on MFP. GO YOU!!!0 -
I recently started lifting heavy and can't wait to see the results! Already I'm able to lift more and more, so that's awesome!0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions