Noobie weight for squats

iceey

I just used the squat cage for the first time in my life today. A trainer showed me how to squat so I thought I'd try it out. My question is: how do you calculate total weight? I had 25lbs on each side, so is that just 50lbs total? What about the weight of the bar? Does that count? I think the bar was about 18lbs. I know I can go heavier, but it was my first time. And also, what's a normal noobie weight to use? Just trial and error until I can't lift 5x5?

jstout365

Congrats on using the squat rack (or power rack from the sounds of it)! Total weight is determined by weight of the bar plus the plates. Most squat racks and power racks (the cage looking thing) will have an olympic (oly) bar, especially in a gym. Those weight 45 lbs. There are other bars that weigh differently so just ask one of the staff or a trainer and they should be able to tell you the weight of the bar.

The program suggests starting at the bar (45 lbs) and adding 5 lbs each day you do the exercise. This helps you work on form before the weight gets too heavy.

fittiephd

If the "squat cage' you're referring to is a smith machine then it'd be 25 on each side plus the resistance/weight of the bar, it probably says it on the smith machine. I can't imagine an olympic sized bar that weighs 18 lbs, but that sounds a lot like a smith machine.

Was the bar attached to the 'cage'? As in it can't be taken off? Then it is a smith machine.

And in that case I personally would find out the resistance of the bar and add the weight you added to each side.

There is no normal noobie weight, just do what is difficult for 5x5. When you hit a weight where you cannot do all 5x5 then stay at that weight until you can. Good luck!

Try to move to the real squat rack when you can, it's better for you. It has a 45 lb olympic bar.

iceey

If the "squat cage' you're referring to is a smith machine then it'd be 25 on each side plus the resistance/weight of the bar, it probably says it on the smith machine. I can't imagine an olympic sized bar that weighs 18 lbs, but that sounds a lot like a smith machine.

Was the bar attached to the 'cage'? As in it can't be taken off? Then it is a smith machine.

And in that case I personally would find out the resistance of the bar and add the weight you added to each side.

There is no normal noobie weight, just do what is difficult for 5x5. When you hit a weight where you cannot do all 5x5 then stay at that weight until you can. Good luck!

Try to move to the real squat rack when you can, it's better for you. It has a 45 lb olympic bar.

Yes then I guess it was a smith machine based on your description. It's the only cage available at the gym I go to most of the time. But I do go to another gym that I'm sure has a proper squat rack. But why is the smith machine not as good?

fittiephd

If the "squat cage' you're referring to is a smith machine then it'd be 25 on each side plus the resistance/weight of the bar, it probably says it on the smith machine. I can't imagine an olympic sized bar that weighs 18 lbs, but that sounds a lot like a smith machine.

Was the bar attached to the 'cage'? As in it can't be taken off? Then it is a smith machine.

And in that case I personally would find out the resistance of the bar and add the weight you added to each side.

There is no normal noobie weight, just do what is difficult for 5x5. When you hit a weight where you cannot do all 5x5 then stay at that weight until you can. Good luck!

Try to move to the real squat rack when you can, it's better for you. It has a 45 lb olympic bar.

Yes then I guess it was a smith machine based on your description. It's the only cage available at the gym I go to most of the time. But I do go to another gym that I'm sure has a proper squat rack. But why is the smith machine not as good?

If it is the only thing available it is better than nothing ( kind of) but the regular squat bar is better because squats are one of the best exercises that work many muscle in your body if you do them right, but on a smith machine they only work your quads and a little bit of your glutes. Using the regular barbell your core is used for stability and your back is used, as well as many other muscles. You can google it for more reasons but the barbell is much much better.

DaniH826

Yes then I guess it was a smith machine based on your description. It's the only cage available at the gym I go to most of the time. But I do go to another gym that I'm sure has a proper squat rack. But why is the smith machine not as good?

Because the Smith machine holds your hands while squatting, forces you to follow its path, and does the job of your core muscles, which is balance and stabilization.

If you have access to an actual free bar and weights, that would be preferred so your core gets to do its job and gets stronger too, rather than just your lower body.

The program is designed for you to start with an empty olympic bar which weighs 45 pounds. The key is to work on form and learn that first before adding weights. I'm not sure how good squat form can be learned with a Smith machine, so don't be surprised if squatting with a free bar will be very different.

You always count the weight of the bar into your total lifts. Because you're lifting it too, and not just the plates.

xidia

Yes then I guess it was a smith machine based on your description. It's the only cage available at the gym I go to most of the time. But I do go to another gym that I'm sure has a proper squat rack. But why is the smith machine not as good?

The form you use with a Smith machine is different from free weights, so you're training your muscles to a different set of movements. As others have said, it does a lot of the work for you, so you lose out on the amazing ab definition you'll get from free weight squats.

I'd say use the other gym if you can.

If the Smith gym has a free Oly bar but no racks, you can use hack squats for a while too, and I did these in preference to the Smith machine. You can also try goblet squats (holding a dumbbell in front of you while you squat) or regular dumbbell squats until you start getting to the point where your arms can't cope with the weight. Sooner or later, though, to keep squatting you'll need access to a rack/cage.