Fear of squats

kevinpruitt

i'm obese and doing a calorie deficit for weight loss. I do strength training 3 days a week and 30 mins cardio 6 days. I've been in the gym consistently since the first of March and am now getting comfortable enough to try different exercises. The more I research the more I learn of the importance of squats and other lower body resistance exercises. My problem is that I have extremely weak legs. Last week I tried to do squats with no weight, just arms straight out and attempt to keep good form. I got 6 down before my thighs decided I had enough.
Should I be doing leg presses and curls in preparation to eventually move up to doing squats or just dive right in and continue with no weight and work up? Also how often should I incorporate squats into my routine? Once, twice, three times a week? I know form is extremely important and the wrong form one could end up with back troubles, which is why I have all these questions.

LoraF83

Squats without weights are harder to do with correct form than squats with some weight on your back (IMO).

Put just the bar on your back and try again.

As far as how often to do it, I would suggest getting on a program like Strong Lifts - it will help keep you organized and on track.

ZoeLifts

Squats without weights are harder to do with correct form than squats with some weight on your back (IMO).

Put just the bar on your back and try again.

As far as how often to do it, I would suggest getting on a program like Strong Lifts - it will help keep you organized and on track.

^This! Using a program like stronglifts rather than guessing your way through is going to go so much better for you! You say your legs are weak, but that is ok because you are going to eventually build strength in them by challenging them.

jacksonpt

Just do what you can do now, then do more next week or next month. I wouldn't do leg presses INSTEAD OF squats at at this point unless you want/need them for confidence... but in addition to squats they can be great.

Also, nothing wrong with doing 6. 6 reps is perfect for building strength.

.

tkillion810

Counter weight helps also. If you have them available, grab a light kettlebell and hold it in front of you, wrapping your hands around the handle.

billsica

good news is you only have to do 5 with a bar.
I do Strong lifts 3x5 and I struggled with just a little weight at first. You will be fine.

crowlg94

Do what you can and remember to push yourself, you will hurt for the next few days at first then that will go away. Work up to 3 sets of 15 then add 5 to 10 lbs.

_SusieQ_

Squats without weights are harder to do with correct form than squats with some weight on your back (IMO).

Put just the bar on your back and try again.

As far as how often to do it, I would suggest getting on a program like Strong Lifts - it will help keep you organized and on track.

I would agree with this as well. I bet I'm at least your size, or close, looking at your ticker. And I have found that using a bar with some weight is actually easier for me to get my form right than bodyweight squats.

BUT, if you have balance issues, be sure you are using catch bars. This will help alleviate the fear of dropping the bar.

Good luck!

Crankstr

You can do it...I was afraid too...and now I love ALL the strength training.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

Also, watch this series of videos for form advice...i found them very helpful There are 5 parts.

http://www.youtube.com/watch?v=2ME8gEN54Ao

Crankstr

Do what you can and remember to push yourself, you will hurt for the next few days at first then that will go away. Work up to 3 sets of 15 then add 5 to 10 lbs.

nah...use the 45 pound barbell and try to get a set of 5, right now you want to build strength...this is the way to do it.

contingencyplan

It is more difficult to keep form when doing bodyweight squats than weighted ones because the weight effectively acts as a counterbalance. Do goblet squats to start out with. They make the legs and core work harder than basic bodyweight squats, yes, but they are also a lot easier to maintain good form through because of how the weight acts as a counterbalance.

CoderGal

NROL suggests trying to spit out 2 sets of 15 in a row before you try weighted. I don't think that's a bad idea if you find 5 hard. If you're not use to weights at all, you may want to stick with body weight until you feel like you're not going to tweak anything by adding weight if you can only get 5 body weight in. New exercises tend to tire things you weren't using out tho. With that being said, like the others mentioned, I find it easier with weight on the bar (harder to rock back and forth). Something to think about trying

I'm a fan of goblet squats for easy factor. Once you find the form in those easy I'd recommend trying out barbell squats Leg presses are easier and may help if you find the body weight ones hard (keep doing the squats). In the end, weighted squats are the way to go imo!

Fithealthyforlife

I've been doing leg presses/curls/extensions once a week for a few months in preparation...now I'm ready to start squatting. I think it's a good idea.

murphy612

If adding weight like everyone is suggesting (which seems very wrong to me, if you can't do bodyweight with good form why add weight, but I'm no expert so anyway...) doesn't work, you could always try squats against the wall with a swiss ball. No risk of back injury that way and it helps with balance, form and stamina.

DavPul

My problem is that I have extremely weak legs.

And the solution to your problem is squats. They are no exercises to do in preparation for for squats. Hell, after you start squatting, you really won't have any use for any other leg exercise.

kevinpruitt

Thank you all for the helpful responses! I'm going to research more for proper form on some of the squat exercises I can do since traditional bar on back is out of the question for me. I did forget to mention right shoulder damage when leads to a limited range of motion. I tend to stay away from straight bar and more dumbell oriented exercises. This will not hinder me as I see front squats and goblet squats in my future, just to name a few. Now to just get some clarity on how frequent I should work this into my routine. Thanks again all for the responses.

DavPul

I have seen nothing that leads me to believe that squats are out of the question for you. This is entirely in your head. It's impossible for a grown man not to be able to squat the bar. Can you change a tire? Pick up two bags of groceries from the ground? Give a kid a piggy back ride? Can you jump and land on one leg? Walk up 5 stairs?

If you answered "yes" to any of these questions then I'm sorry to inform you that yes, you can squat. Some shoulder flexibility is needed (can you comb your hair?) but not very much at all. Back and knee injuries from Squatting are also more rare than most people imagine. The human body is pretty tough.

Go find a bar and squat something. Please.

LoraF83

I have seen nothing that leads me to believe that squats are out of the question for you. This is entirely in your head. It's impossible for a grown man not to be able to squat the bar. Can you change a tire? Pick up two bags of groceries from the ground? Give a kid a piggy back ride? Can you jump and land on one leg? Walk up 5 stairs?

If you answered "yes" to any of these questions then I'm sorry to inform you that yes, you can squat. Some shoulder flexibility is needed (can you comb your hair?) but not very much at all. Back and knee injuries from Squatting are also more rare than most people imagine. The human body is pretty tough.

Go find a bar and squat something. Please.

I feel like I've been telling you this a lot today, but here it goes again:




Seriously though, this is awesome advice. People get scared of weights for some reason. What they don't realize is that they are lifting every day. If they bend down to pick something up, they are lifting. If they carry their kid to bed, that's lifting. Bringing groceries in the house - lifting. Our bodies were made to be able to move weight around. So why not take advantage of that?

The best part is that all the other stuff gets ridiculously easy once you've started improving your strength.

Oh yeah, and you look good nekkid. That's pretty good too

JNick77

You'll be fine with SL5x5, just do it. My favorite instructional video for squatting is "So You Think You Can Squat", it's on YouTube.

xilka

Maybe do some floor exercises for strengthening legs.

One great one is just sitting on the floor with your legs straight out in front of you.
Lift one foot a few inches off the ground for a second, keeping leg straight, and then lower it back down.
Do 20 reps quickly on each side, then gradually increase.

I was afraid of squats because of bad knees, and this helped a lot.

Also check out other free leg strengthening exercises on Fitness Blender YouTube channel.
Learn the exercises with the videos, and then do them on your own.

jzammetti

I agree with everyone else. Get the bar and get squatting - you can do this! sets of 5 is perfect.

goldfinger88

You probably should discuss this with your physician or someone who knows your situation well. But in the absence of any medical reason why you should not do them, here's my suggestion. Don't attempt to hold a weight. To begin with, putting a barbell on your shoulder could injure you and you're not ready for weights.

Hold on to a steady upright chair. The back of one. Do as many squats as you can. Don't try to go down any further than you can handle. Do as many as you're comfortable doing. If you can do six or so and one to three sets, that should be enough to start with.

The other alternative is to do the static wall sit. You can search the Web and find out how to do it. It's a real muscle-builder and there's no chance of injury.

Don't try to do more than you're comfortable with and when you fear something that could injure you, don't do it.

EricMurano

I started with an empty bar and added 2.5kg each session

darrensurrey

I've found that whatever I'm scared of, I should do more of and then I get better at it.

If you are obese, I suspect your legs are stronger than you think as they have to carry your weight around. Just doing bodyweight squats may be enough for now if you're genuinely obese. And as you do more, it'll become easier so you'll have to get a bar or dumbbells.

Also try Bulgarian squats.

Warchortle

Agreed body weight squats and I have bad knees, so when I lift anything heavy for me I'll wearing knee sleeves. I have knee wraps, but I haven't needed to use them yet.

craigmandu

Just do it!!!!!!!

What I wouldn't give to be able to do squats with some real weight again. Two lower back operations have all but negated that for me....(surgery had nothing to do with exercise)...I still do bodyweight squats tho.

Some great suggestions in this thread on how to get started and places you can go to see good form examples. Don't be afraid of it, if you are at a squat rack, you have catch bars to keep anything from getting out of hand.

MrGonzo05

Use a squat rack and a barbell. Don't worry. It's not that bad to fail a rep. I have failed a rep with well over 200 lbs on my back, and nothing bad happened to me.

Leg press is not a substitute. If I do a leg press, it is strictly for entertainment purposes. Gee, look how much weight I can lift. LOL

Just squat. Seriously.

luvred51

Bump

kevinpruitt

tonight...Front squats
x8 bare bar
x8 bare bar
x6 bare bar
x4 20lbs
exhaustion
Back straight, feet shoulder width apart. Went down as far as possible. No stress on back or knees, thighs did all the work.
Thank you again for your responses

rick_po

tonight...Front squats
x8 bare bar
x8 bare bar
x6 bare bar
x4 20lbs
exhaustion
Back straight, feet shoulder width apart. Went down as far as possible. No stress on back or knees, thighs did all the work.
Thank you again for your responses

Very nice. Don't forget to include the weight of the bar when you're tracking your progress. An Olympic bar weighs about 45 pounds, which you get full credit for!

grantdumas7

It's basically neurological adaptation. You are not use to doing the movement so you can't do that many reps or that much weight. Practicing the movement is the only way to get good at it. Doing leg press will build leg strength and muscle but WILL NOT help you with your squat.