Overwhelmed by the Thought of Free Weights

runfreddyrun

I joined MFP two weeks ago and since that time have been consistently working out, tracking my food, and eating to my calorie budget. I decided to focus on the following for my exercise plan: strength training 3x a week, walking my dog 4-5x a week and possibly HIIT on my rower 2x a week, but only if I feel like it. My focus is strength training.

So far I have just been using the machines, no free weights at all, but I have been lifting to failure, while also doing very slow reps. I like the machines. I get the machines. I'm motivated to use the machines. I am not however, motivated in any way to begin using the free weights. The idea of having to figure all that out and then deal with ****ing around with all the plates and whatever else both terrifies and overwhelms me. Seems like a huge time commitment. I have been happily strength training 3x a week for an hour each, full body each time. I really have no desire to break up my workouts into body groups or whatever and then have to end up going 4-5 times a week.

There is no need to educate me on the merits of free weights vs the machines. I've read all about it. I understand the benefits of free weights and the things they offer that machines don't. I get all that. And yes, I've bought (but not yet read) the New Rules of Lifting for Women. I believe that free weights offer a better, full body workout than machines do.

Yes, I could hire a trainer for a few times to show me exactly what I need to do and to formulate a workout for me. But still the thought of going through all those exercises and dealing with all those plates seems - as I said - overwhelming.

Here is the thing: I've tried to lose weight many many many times and I never stick with it. I always give up at some point. But this time feels a little different. I feel very committed to this for the long run. So to me, since I have been consistently using the machines, it seemed good to stick with this for the time being.

Agree or disagree?

For point of reference - I'm female, 5'4 and currently weight 201 lbs. I always go to the gym by myself so working out with a partner is not really an option. I'd rather not tie myself to someone else - that hasn't worked well for me in the past. And although I can afford 4-6 sessions with a private trainer, I can't right now, afford weekly sessions, as much as I would like to.

Please be kind in your responses. Thanks!

epmck11

Seems like a huge time commitment. I have been happily strength training 3x a week for an hour each, full body each time. I really have no desire to break up my workouts into body groups or whatever and then have to end up going 4-5 times a week.

No need to break your workout into body groups or workout more than 3 times a week. I lift 3 times a week and follow a full body routine, using nothing but barbells. Most people don't need to do body part splits.

Here's a great, basic full body routine using free weights for you that explains the exercises for you excellently: http://forum.bodybuilding.com/showthread.php?t=998224&page=1

You said you know the merits of a free weights routine, so give that a try. There aren't that many exercises in it even so you won't be overwhelmed by them.

bluechip777

Get your feet wet w/ dumbbells, ez curl and straight barbells. It will give you an idea of how many plates you'll be stacking later, you will get the hang of it right away. You've spent the time researching, no need to get analysis paralysis....JUST DO IT!!!

AnvilHead

Do whatever works for you. There are definitely advantages to using free weights over machines, but it doesn't sound like you're interested in getting into powerlifting, bodybuilding or olympic lifts, so it's not like it will make a big difference. The workout you'll do and enjoy makes more sense than the workout you'll hate and avoid.

kimothy38

I'm the same height and weight as you and also train solo. I do 3 strength training work outs per week and just concentrate on squats, dead lifts, lunges and dumbbell chest press - that's it. Because they are compound exercises I work lots of muscles at the same time as opposed to machines which work very specific muscles. There definitely is more fluffing around with loading bars etc but I love it. If you really enjoy what you're doing then I don't see the point in changing.

Lozze

The idea of having to figure all that out and then deal with ****ing around with all the plates and whatever else both terrifies and overwhelms me.

I get where you're coming from. I do. My first four times in the free weights section I had my eyes closed while doing the weights themselves I was that scared.

But the actual act of free weights is easy. Just as easy as changing the pin. Walk up to the squat rack, put your desired weight on and you're good to go. Ther are videos on YouTube to show you how to lift. I've never had a PT session and have done fine.

You can stay with the machines but as someone who used them for years they are pretty much worthless. You are focussing on one part of your body and the rest of it is ignored. I lift weights to reduce body fat, but I also lift weights so I can use my body in the way it's intended. I'm not going to be lifting something up Or down while sitting. I'll be doing it while standing, using every muscle in my body to do so.

em9371

There are benefits to free weights but if you enjoy the machines and it's working for you don't worry about it. It's probably a safer way of doing heavy weights alone too. There is no need to over complicate routines with splitting into body parts and doing over 4-5 days, you could do exactly what you do on the machines, just using a different type of weight.
If you have access to a cable tower, that makes a good compromise, more options than a fixed '1 exercise only' machine, but no messing about with plates on proper free weights.

I've lost weight in the past just doing a circuit round weight machines 3x15 on everything, this time round I'm doing free weights and kettlebells with a trainer, full body 2 hours a week. Both work well, just depends what you feel like doing, the one that you enjoy and will stick with is the best :-)

Machines or free weights, I got an app called 'fitness buddy'. You choose your equipment and body part and it gives you a load of exercises, great way to keep your workouts interesting and not do the same every time!

meerkat70

I agree with Lozze. I've been just the same - scared and overwhelmed at the idea of free weights. I'd strongly suggest you just screw up your courage and *do* it. Ask the staff at the gym when the quiet times are, and pop in then. Take your time with each exercise, take some notes if you need them. No particular individual move is *that* hard. In fact, the movements for free weights are very easy. The mechanisms for bars and weights are actually really simple. Get the staff to show you once, and then you won't need to worry again.

Once you've done it a few times, you won't be able to remember why you were worried about it.

meerkat70

Btw you might find the jefit app helpful. It comes preset with a split workout, but you can change it the way you want it. What I find helpful is that it has a description of each exercise and a moving illustration - it's a good set of crib notes to have with you.

IronSmasher

You will.

Azdak

Right now there is absolutely no reason to change your lifting rountine. Don't let anyone browbeat you into changing of you don't want to. Just remember to keep upping the weights as it becomes easier. There is plenty of time to make a transition if and when you ever want to. Also, if it's mainly the logistics of free weights that turns off, you can do some things with cable machines if you want some extra challenges w/minimal set up.

urloved33

The best feedback that I can give you is....keep your lifting as simple as possible. If the machines work for you without overwhelming you - use them. I know that I quit when I feel overwhelmed so....

Yanicka1

Do what work for you.

Don't do free weight if you do not want to, you are doing something wish is better than nothing

mmapags

Seems like a huge time commitment. I have been happily strength training 3x a week for an hour each, full body each time. I really have no desire to break up my workouts into body groups or whatever and then have to end up going 4-5 times a week.

No need to break your workout into body groups or workout more than 3 times a week. I lift 3 times a week and follow a full body routine, using nothing but barbells. Most people don't need to do body part splits.

Here's a great, basic full body routine using free weights for you that explains the exercises for you excellently: http://forum.bodybuilding.com/showthread.php?t=998224&page=1

You said you know the merits of a free weights routine, so give that a try. There aren't that many exercises in it even so you won't be overwhelmed by them.

Excellent advice. Keep it simple! Splits are unessesary until at an advanced stage of training for body building. Simple compounds and good and work the whole body. In addition to the routine listed above, there is the book, Starting Strength and also the Stronglifts 5x5 website that has these routines liad out simply. Also, you can go on you tube and search Mark Rippletoe, the authoe of starting strength and there are lots of videos about tecnique and form.

geebusuk

I presume you're going to a gym?
Most gyms I've been to have fixed weight dumbbells.
I prefer dumbbells because it forces each arm to work the same amount, because if your arms give way there isn't a bar to land on you and because it means you need to balance your movement even more; so hopefully muscles are even better utilised.
I tend to mix it up with three or four sets at once, using different weights if needed, with the dumbbells around the bench.
So I'd do maybe a set of bench presses followed by a set of rows (hand on the bench, one side at a time), then some curls then maybe some reverse curls on a pull-down machine.
Not sure if it's an ideal way to do it, but it means I fit a fair bit in the time as I don't have to rest, because the muscle doing the bulk of the work gets the rest while others are used.

I'm looking to sort out stuff again for a 'home gym' (well at my work unit) and to add to my good collection of weights discs I just want to get a few dumbbell bars so I can have the weights pre set and an incline/decline bench, which I reckon will see me sorted for most stuff.

runfreddyrun

first, thanks for all the feedback. you're making me feel better about the whole thing. and less overwhelmed. because i didn't realize that i could go from 12 machines to 3-4 compound exercises. that sort of amazes and astounds me. how can 3-4 compound exercises replace what 12 machines can do for me?

perhaps i'm having a revelation.

karensoxfan

... And yes, I've bought (but not yet read) the New Rules of Lifting for Women. I believe that free weights offer a better, full body workout than machines do. ...

My advice would be to read it. Then decide if you want to try it. Then, if you like it, stick with it. If you hate it, you can always go back to the machines. Changing the barbell plates & switching sets of dumbbells doesn't really take any more time than adjusting the seats, pegs and any other settings on the machines though, especially if you're already taking rests between sets.

mmapags

first, thanks for all the feedback. you're making me feel better about the whole thing. and less overwhelmed. because i didn't realize that i could go from 12 machines to 3-4 compound exercises. that sort of amazes and astounds me. how can 3-4 compound exercises replace what 12 machines can do for me?

perhaps i'm having a revelation.

Because working with free weights doing compounds, you are working the muscle groups together at the same time like the body more naturally functions. Machines work by isolating a muscle or small group of muscles. IMHO, machines are far less efficient. The machines also stabilize that weight for you so you do not develop your stabilizers and they oftentimes move the weight in an unnatural path.

One of the things I like best about compounds is the time efficiency.

DopeItUp

first, thanks for all the feedback. you're making me feel better about the whole thing. and less overwhelmed. because i didn't realize that i could go from 12 machines to 3-4 compound exercises. that sort of amazes and astounds me. how can 3-4 compound exercises replace what 12 machines can do for me?

perhaps i'm having a revelation.

Because working with free weights doing compounds, you are working the muscle groups together at the same time like the body more naturally functions. Machines work by isolating a muscle or small group of muscles. IMHO, machines are far less efficient. The machines also stabilize that weight for you so you do not develop your stabilizers and they oftentimes move the weight in an unnatural path.

One of the things I like best about compounds is the time efficiency.

Exactly. I only do 3 moves on any given day, 3 days a week. I'm in and out of the gym in less than an hour, including warm-up and cool-down. From an efficiency standpoint, big compound free weight exercises are king.

jacksonpt

I joined MFP two weeks ago and since that time have been consistently working out, tracking my food, and eating to my calorie budget. I decided to focus on the following for my exercise plan: strength training 3x a week, walking my dog 4-5x a week and possibly HIIT on my rower 2x a week, but only if I feel like it. My focus is strength training.

So far I have just been using the machines, no free weights at all, but I have been lifting to failure, while also doing very slow reps. I like the machines. I get the machines. I'm motivated to use the machines. I am not however, motivated in any way to begin using the free weights. The idea of having to figure all that out and then deal with ****ing around with all the plates and whatever else both terrifies and overwhelms me. Seems like a huge time commitment. I have been happily strength training 3x a week for an hour each, full body each time. I really have no desire to break up my workouts into body groups or whatever and then have to end up going 4-5 times a week.

There is no need to educate me on the merits of free weights vs the machines. I've read all about it. I understand the benefits of free weights and the things they offer that machines don't. I get all that. And yes, I've bought (but not yet read) the New Rules of Lifting for Women. I believe that free weights offer a better, full body workout than machines do.

Yes, I could hire a trainer for a few times to show me exactly what I need to do and to formulate a workout for me. But still the thought of going through all those exercises and dealing with all those plates seems - as I said - overwhelming.

Here is the thing: I've tried to lose weight many many many times and I never stick with it. I always give up at some point. But this time feels a little different. I feel very committed to this for the long run. So to me, since I have been consistently using the machines, it seemed good to stick with this for the time being.

Agree or disagree?

For point of reference - I'm female, 5'4 and currently weight 201 lbs. I always go to the gym by myself so working out with a partner is not really an option. I'd rather not tie myself to someone else - that hasn't worked well for me in the past. And although I can afford 4-6 sessions with a private trainer, I can't right now, afford weekly sessions, as much as I would like to.

Please be kind in your responses. Thanks!

Um, I agree and disagree. Lets focus mainly on the time commitment and overwhelming feeling you have regarding free weights.

Setting up a routine is fairly easy. You could have a trainer do it for you, or you could do it yoruself with a little reading/research. You said you've read all about the benefits of free weights, so I'm assuming you don't have an aversion to reading/research and self-education (which, BTW, is AWESOME - I wish more people would take a some initiative like that). Most people seem to fall into one of the following: 1) upper body/lower body splits, 2) push/pull splits, 3) compound lifts. I recommend compound lifts, but do a little reading on each and decide for yourself. That should cover the overwhelmed feeling. Time commitment? Yes, at first there will be a bit more as you figure out things like technique and what weight you can/should be lifting. But that's not significantly different than when you started with the machines. Take the first week or 2 and focus on low weight and really good form. Take the next week or 2 and get comfortable with your working weight for each lift. After that, there will be no looking back!

Lastly, just so you have a frame of reference... I do compound lifts, and can easily do a full body workout in 30-45 minutes. For me, that's 3-4 lifts. It would take me 20 stations and well over an hour for a similar workout on machines, and I wouldn't hit many of the stabilizing muscles that are worked using free weights.

.

Plates559

Seems like a huge time commitment.

Because you have a specific date that you need to be strong by?

Fitness and Strength Training should be a life time decision, therefor you have your whole entire life to learn it and progress.

runfreddyrun

Seems like a huge time commitment.

Because you have a specific date that you need to be strong by?

Fitness and Strength Training should be a life time decision, therefor you have your whole entire life to learn it and progress.

no, a huge time commitment for each training session. i didn't realize that by doing compound lifts that i could potentially cut my lifting time in half.