How to learn to "lift heavy"

ShaunaMcMac
ShaunaMcMac Posts: 160 Member
in Fitness and Exercise
I just bought the book New Rules of Lifting for Women. I'm not really sure how to begin. Should I start at home, should I go to my local Gym. Any suggestions?

Also, if you're a woman who's been lifting for a bit, I'd love to read your story about how you got started, your experiences and any "lessons learned".

Thanks!

Replies

  • jzammetti
    jzammetti Posts: 1,956 Member
    I started NROL in February. I followed the workout plan exactly as prescribed in a gym (because I do not have room for squat racks in my house). I have lost inches like I never imagined! I am midway through Stage 3 right now

    So, I suggest you join a gym if you can and follow his advice and directions to a tee. You will gradually get stronger and leaner and I am sure you will love it.

    My biggest challenge was deciding what counted as heavy for me - as everyone knows, "heavy" is relative. I started squats with just the Olympic bar (45#) and now can squat my body weight (125#). Just continually try to increase the weight on every exercise and you will continue to improve. The biggest thing is to just get started and keep moving forward. You will love it.
  • bearkisses
    bearkisses Posts: 1,252 Member
    i have it as well, but i feel awkward bringing my kobo with me to the gym and referencing it between sets i guess. i should go on off hours so i don't annoy others.
  • ShaunaMcMac
    ShaunaMcMac Posts: 160 Member
    I started NROL in February. I followed the workout plan exactly as prescribed in a gym (because I do not have room for squat racks in my house). I have lost inches like I never imagined! I am midway through Stage 3 right now

    So, I suggest you join a gym if you can and follow his advice and directions to a tee. You will gradually get stronger and leaner and I am sure you will love it.

    My biggest challenge was deciding what counted as heavy for me - as everyone knows, "heavy" is relative. I started squats with just the Olympic bar (45#) and now can squat my body weight (125#). Just continually try to increase the weight on every exercise and you will continue to improve. The biggest thing is to just get started and keep moving forward. You will love it.

    So when you joined the gym, did you just walk in and start lifting weights and using the squat bar and all that, or did you get some instruction?
  • ShaunaMcMac
    ShaunaMcMac Posts: 160 Member
    i have it as well, but i feel awkward bringing my kobo with me to the gym and referencing it between sets i guess. i should go on off hours so i don't annoy others.

    This is exactly what I am afraid of. Should I just walk in and not worry about looking like a dork?
  • rsharper97
    rsharper97 Posts: 242 Member
    There is a group on here. Look under NRL4W or something close to that. They have answered every question I have ever had and they are so supportive. I am starting tomorrow and can't wait!
  • ShaunaMcMac
    ShaunaMcMac Posts: 160 Member
    There is a group on here. Look under NRL4W or something close to that. They have answered every question I have ever had and they are so supportive. I am starting tomorrow and can't wait!

    Thanks!
  • jzammetti
    jzammetti Posts: 1,956 Member
    I started NROL in February. I followed the workout plan exactly as prescribed in a gym (because I do not have room for squat racks in my house). I have lost inches like I never imagined! I am midway through Stage 3 right now

    So, I suggest you join a gym if you can and follow his advice and directions to a tee. You will gradually get stronger and leaner and I am sure you will love it.

    My biggest challenge was deciding what counted as heavy for me - as everyone knows, "heavy" is relative. I started squats with just the Olympic bar (45#) and now can squat my body weight (125#). Just continually try to increase the weight on every exercise and you will continue to improve. The biggest thing is to just get started and keep moving forward. You will love it.

    So when you joined the gym, did you just walk in and start lifting weights and using the squat bar and all that, or did you get some instruction?

    I had zero experience so I talked with the gym manager who helped me learn to use the equipment properly. Most of the people at my gym would be happy to help if asked...
  • jzammetti
    jzammetti Posts: 1,956 Member
    i have it as well, but i feel awkward bringing my kobo with me to the gym and referencing it between sets i guess. i should go on off hours so i don't annoy others.

    This is exactly what I am afraid of. Should I just walk in and not worry about looking like a dork?

    People who are training seriously will always have a notebook or something with them to track their workout progress. I bring the book and my workout logs and maybe I look like a dork but I don't care. Plus, the rest periods between sets is the perfect time to reference the book or the next move.
  • ShaunaMcMac
    ShaunaMcMac Posts: 160 Member
    Thats a relief, I'm defiantly nervous about going to a gym on my own.
  • socioseguro
    socioseguro Posts: 1,679 Member
    i have it as well, but i feel awkward bringing my kobo with me to the gym and referencing it between sets i guess. i should go on off hours so i don't annoy others.

    This is exactly what I am afraid of. Should I just walk in and not worry about looking like a dork?

    Why are you going to look like a dork ? I do not understand.

    There are many men who bring their DVDs to the gym to follow the instructions while at the weight rack. Others bring a lifting book (the entire book).
    I prefer to have a little piece of paper with the exercise, weight and number of reps I will do.

    everybody has their own method. Find what it works for you.

    Good luck in your journey
  • ukgirly01
    ukgirly01 Posts: 523 Member
    I started lifting by investing in a strength and conditioning coach who wrote me a program, however I know this isn't available to everyone, if you're going to join a gym why not see if they have a coach (uksca qualified if posset us equivalent) who can take you through the moves you need from new rules and check your form the first few times, that way you'll have a bit more confidence to goi on your own!
  • Lupercalia
    Lupercalia Posts: 1,857 Member
    Definitely get an "orientation" or whatever your gym calls it so that you feel somewhat comfortable using and adjusting equipment.

    Have your workout written down somewhere so you know what you're doing. I carry a little spiral notebook and pen, but as I recall, NROL has workout sheets or something you can print out? Bring that with. If you need the book, bring it. Nobody will care about you looking at your book or filling in your notebook/workout sheet. That's to be expected, and is what many people are doing during their rest periods between sets or exercises.

    The people in the lifting area can be intimidating at first, but in my experience lifting in gyms on two different continents, they are NICE people who are typically more than happy to help if you need it. If you need to ask a question or ask for a spot, don't be afraid to do so. Just do not interrupt someone when they're in the middle of lifting. Wait until they're resting, then ask.

    ENJOY! :drinker:
  • UhOhItsKylie
    UhOhItsKylie Posts: 92 Member
    Just ask your gym manager or any other knowledgable staff to help you learn the equipment. That's what they are there for!

    As for me, I purchased about 4 sessions with a personal trainer 3 years ago to help me learn "how" to lift and what proper form was. It was a little pricy, but still today it was worth every penny. Strength training is invaluable to women, but it's very easy to hurt yourself if it's not done correctly.

    I was dead lifting the other day, and the owner of my all-womens gym (a male body builder) commented on my good form. It was the best compliment ever!

    Good luck on your lifting - get ready to be hooked! ;)
  • salemnye
    salemnye Posts: 305 Member
    Thats a relief, I'm defiantly nervous about going to a gym on my own.

    Don't be!

    Everyone there should be wanting to get healthier just like you! I get nervous a bit when I'm on the treadmill because who really wants to watch a fat chick run you know? but I just zone into my music :)
  • SandersWifey
    SandersWifey Posts: 387
    I just started a week ago and am in love so far! I think as someone else said "lifting heavy" is definitely a relative term! I took my husband along to help me with the equipment that I was unfamiliar with and to watch my form. I also took the book with me!! There were plenty of other people there with clipboards and such also!
  • evansproudmama
    evansproudmama Posts: 493 Member
    I just bought the book right now and am excited to get started! I already started doing squats with the free weights and currently squat 50 plus the bar.. No one at my gym looks at me weird when I ask for help in fact i think the guys enjoy it and I love when I see the women who are all ripped in that section and if you look over the women on the cardio machines a lot of times they may be skinny but they are flabby so it's a real eye opener. I joined a smaller gym and left 24 hour fitness because I hated how I felt judged and dumb at the bigger gym. My gyms slogan is no judgement zone and they really live up to it its awesome! Cant wait to get the book cause right now Im only doing squats and crunches with weights so itll be great to learn more exercises! Woo hoo feel free to add me for support im hoping this will aide my plateau also :)

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