How do you ask someone to spot?

Mummyadams

Hi - newby here and very excited to come across this group. Was checking out Medhi's site but found it to be very geared towards guys, so really happy to see so many strong woman are doing this also.

From what I could glean off the sticky (thank you by the way - very informative). The goal is to max out at end of each rep/set? If so, I will need a spotter I am guessing. As I am usually the only female in the weights area - is it good form to ask someone to spot? I appreciate this should be done while they are resting or between sets but feel a little uncomfy interrupting someone to give me a hand.

How do you ladies overcome this? Thanks.

tameko2

you will not be maxing out in the beginning - in some later weeks you probably will want a spotter for the last set or two on the bench. You shouldn't need a spot for anything else - for OHP and deadlift either the bar is going up or it ain't, and if it ain't you just put it down yourself. For squats, the pins/bars on the rack should catch it if you fail (just make sure to set them at the right height).

Beyond that I would usually just ask someone else benching or on another piece of equipment nearby when you think you are going to need them and let them know explicitly what you will likely need. Usually something like "hey on my next set its possible I'll need a hand towards the end, could you keep an eye on me for a sec? Don't touch the bar unless I ask for help." It really isn't that disruptive for them -just wait til they finish their set, ask them to watch yours and they will be in a rest period anyway so it doesn't interrupt their flow.