I'm Afraid of Weightlifting.

TKRV
TKRV Posts: 165 Member
in Fitness and Exercise
Looking for advice and encouragement.

For starters, I am a small young woman. I am 5'2" and am maintaining at 110. The only athletic things I have done are three years of fencing in college and my recent venture into rock climbing. I have attempted to weight-lift at gyms - usually carrying a print out of a workout and feeling lost. It is no surprise then, that I've never succeeded at anything beyond the treadmill

I really want to be toned and I want to be strong. I have no muscle to speak of and I feel like everyone can tell I have no idea what I'm doing when I'm at the gym. I currently have some 5lb dumb bells at home - which is about the weight I would probably start at. Ideally, working with those I can get myself to the point were I can life the 45ibs barbell more than a few times.

So, I'm wondering if I can use the dumbbells from home for now and work the same muscles as a barbell. I have a few routines I'd like to try, and if I can get used to them at home, maybe I won't feel so nervous in the gym. (I'm looking at this one especially http://www.simplyshredded.com/the-ultimate-female-training-guide.html )

I also wonder if anyone out there has had the same fear and how you conquered it? How do you go from knowing nothing about weight lifting to succeeding at it?

Lastly, if you know your way around the gym, what do you really think the newbies lifting 5lb weights?

Replies

  • JTick
    JTick Posts: 2,131 Member
    Can you lift a gallon of milk? That weighs more than 5 pounds. A casserole from the oven? More than 5 pounds.

    My point is you can lift a lot more than you think you can. I strongly recommend the book New Rules of Lifting for Women. Get in there, and lift like a man. As heavy as possible. The instructions for the exercises in the book make it easy to know what you are doing every day, and takes a lot of the scare away. If you feel that isn't enough, consider purchasing one or two sessions with a trainer so that they can help you become comfortable on the weights and show you good form.
  • Colorfan
    Colorfan Posts: 230 Member
    A gallon of milk weights approximately 8 lbs.
  • kellyscomeback
    kellyscomeback Posts: 1,369 Member
    If you have a gym membership bite the bullet and buy some personal training sessions so you can be shown how to use the equipment correctly.
    If you don't have a membership start with an easy program like Jillian Micheal's 30 Day Shred. She uses light weights with many reps to build up for endurance.
  • JTick
    JTick Posts: 2,131 Member
    ^^The 30 DS is not going to make you very strong. Muscle endurance has nothing to do with strength. I could lift 5 lb dumbbells all day, but does that mean I can lift a 50 lbs box even once? The only way to get strong and "toned" is to lift, and lift heavy, and increase the size of your muscle fibers.
  • trogalicious
    trogalicious Posts: 4,584 Member
    I also wonder if anyone out there has had the same fear and how you conquered it? How do you go from knowing nothing about weight lifting to succeeding at it?
    I used to be spooked with using free weights at my gym. I started on machines to somewhat gauge where I should start on the free weights. Then I basically dove in. I worked with a trainer to work on proper form with just the bar first, then started adding weights, then started the stronglifts 5x5 plan. Once you start, there's no going back.. it's addicting.
    Lastly, if you know your way around the gym, what do you really think the newbies lifting 5lb weights?
    Everyone starts somewhere. I'm not saying I know my way around the gym.. I don't have one of those "Ohh, I wanna take a picture of my abs in a bathroom mirror" physiques... but I'm stronger now because I started. Since starting, I've never once felt judged or looked down upon for being the formerly-huge-fat-guy that just wanted to get strong. If nothing else, there's been encouragement there.
  • VelvetAcidVixen
    VelvetAcidVixen Posts: 25
    I used that training guide you posted when I was starting out, I got great results with it in about 3 months. Go for it and trust me you can lift more than 5 lbs now I guarantee. ;-)
  • STurbs33
    STurbs33 Posts: 134 Member
    Don't be afraid to lift weights. Once you get into it, you'll find it can be so much fun. Also, find a program that you can follow. Most people here would suggest a full body workout plan 3/week with compound movements -- either Starting Strength, StrongLIfts or NROLFW. (I've done StrongLifts, and it was great for just starting out, getting familiar with weights and the gym setting itself)

    If you want, you could practice form with the dumbbells you have for some things, but honestly, nothing beats practicing with the barbell itself.

    I also had fear of lifting at the gym. I remember spending almost 20 minutes on a treadmill just working up the courage to walk over to the power rack. But I finally sucked it up and only 8 months later, I'm strutting through that gym with confidence.

    If you don't know a lot about weightlifting, start reading. I following the sound advice of some of the well-informed people on these boards, looked at videos and pictures for proper form, and read several articles. Eventually I felt confident enough that I could actual do the things I was reading about.

    And I don't really notice the newbies that lift 5lbs. You have to start somewhere.
  • RedHeadDevotchka
    RedHeadDevotchka Posts: 1,394 Member
    PLease don't be intimidated! I hate seeing posts like this because A. You are missing out on so much in the weight area! and B. I know how that feels and it sucks! :frown: It is scary, but if you can get some personal training, or go with people who know what they are doing that is a good idea.

    Don't just use the 5 lbs only because that is what you have, bc if you can lift more than 5 lb you are TOTALLY cheating yourself!
    I used to baby myself and then I stopped and I am capable of so much more than I EVER thought I could be!

    Have you heard of The New Rules of Lifting for Women? That's a great place to start! Good luck! Feel free to add me if you want support, I love liftin!
  • kellyscomeback
    kellyscomeback Posts: 1,369 Member
    ^^The 30 DS is not going to make you very strong. Muscle endurance has nothing to do with strength. I could lift 5 lb dumbbells all day, but does that mean I can lift a 50 lbs box even once? The only way to get strong and "toned" is to lift, and lift heavy, and increase the size of your muscle fibers.
    You are correct but it's a good place to start if you are new to weights if you can't afford a gym or PT (personal training).
  • VelvetAcidVixen
    VelvetAcidVixen Posts: 25
    I agree with the other ladies, New Rules is great, especially if you're new to lifting and/or unsure.
  • JenKillough
    JenKillough Posts: 474 Member
    Starting Strength book & DVD by Mark Rippetoe... skip New Rules, but that's just my opinion. You CAN lift a 45 barbell more than you think you can... and we all start out feeling a bit like an idiot.
  • Crayvn
    Crayvn Posts: 390 Member
    review the suggestions above...and dont be afraid to start a little light...get the form down...bad form can lead to injury...once you feel comfortable that you are doing the exercise correctly, add more weight...

    dont be afraid to ask others in the gym.. most will be helpful...they were probably in your shoes at some point .. :)

    best of luck to you!...and safe lifting :)
  • AntWrig
    AntWrig Posts: 2,273 Member
    Starting Strength book & DVD by Mark Rippetoe... skip New Rules, but that's just my opinion. You CAN lift a 45 barbell more than you think you can... and we all start out feeling a bit like an idiot.
    This x1,000,000
  • JenKillough
    JenKillough Posts: 474 Member
    Agree with Cravyn above... focus on form, not the weight. But you will need to pick up a barbell. The Rippetoe instructional DVD is invaluable... I lift from home and have never injured myself... you can do it.
  • icandoanything2012
    icandoanything2012 Posts: 25 Member
    I used to have that fear. I thought that people would look at me funny or start judging me if I started lifting weights. It felt like I didn't belong in the weight lifting areas of the gym because I still have a fair bit of weight I'd like to lose. I was also afraid of being told that I was doing everything all wrong. I really used to have a fear of anything fitness related probably stemming from many bad experiences in both elementary and high school. Anyways, I conquered my fear of weight lifting by having a few sessions with a personal trainer. I know that I'm doing the exercises I should be doing and that I am able to do them the way they are supposed to be done. My plan now is to see my personal trainer once a month to re-evaluate my plan and to push myself a little more. Also exercises that get you to lift or use your body weight are also very helpful. Think, if you can do a plank you are holding up your body weight... that's far more than 5lbs ;)
  • heatherloveslifting
    heatherloveslifting Posts: 1,428 Member
    I would say 1) educate yourself before you start and during (I have seen great books, free websites, and groups listed here. Or get a trainer if you an afford it) and 2) don't underestimate yourself! It requires quite a bit of strength to pull 110 lbs up a vertical wall! Good luck!
  • TKRV
    TKRV Posts: 165 Member
    Thanks for all your help! As each day passes, I realize more and more that this is something I have to do for myself. I'm going to do some good research and read the books suggested here to get familiar with weight lifting. When I am comfortable, I'll join a gym and meet with a trainer at least once to show me the ropes. I also like the idea of meeting with a trainer once a month to make sure I stay on track. Thanks for all your advice. I'm more excited than ever to get started.
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    Looking for advice and encouragement.

    For starters, I am a small young woman. I am 5'2" and am maintaining at 110. The only athletic things I have done are three years of fencing in college and my recent venture into rock climbing. I have attempted to weight-lift at gyms - usually carrying a print out of a workout and feeling lost. It is no surprise then, that I've never succeeded at anything beyond the treadmill

    I really want to be toned and I want to be strong. I have no muscle to speak of and I feel like everyone can tell I have no idea what I'm doing when I'm at the gym. I currently have some 5lb dumb bells at home - which is about the weight I would probably start at. Ideally, working with those I can get myself to the point were I can life the 45ibs barbell more than a few times.

    So, I'm wondering if I can use the dumbbells from home for now and work the same muscles as a barbell. I have a few routines I'd like to try, and if I can get used to them at home, maybe I won't feel so nervous in the gym. (I'm looking at this one especially http://www.simplyshredded.com/the-ultimate-female-training-guide.html )

    I also wonder if anyone out there has had the same fear and how you conquered it? How do you go from knowing nothing about weight lifting to succeeding at it?

    Lastly, if you know your way around the gym, what do you really think the newbies lifting 5lb weights?

    I'm about 1/2" shorter than you are ( heavier though)...If *I* can lift, so can you! I always kind of envied the women I saw over in the weights area. One day I saw a lady on the leg press, and I told her one day I wanted to learn how to use it--she offered to show me! The first time I used it, I didn't use a single weight plate, and the 118# bar was way to light. So the next time I asked the trainer if he could help me put more weight on it. Within a week or so I was leg pressing almost 220#.

    My chiropractor told me he wanted me to start barbell squats...so I asked the trainer if he could help me with my form for a few minutes. He put me in the smith machine, and the first time I squatted 50# ( it should have been 60#, but we had a misunderstanding about how many 10# plates we were loading [I thought he was only putting on one, he put on two]). Less than a month later I am doing 75# squats, 8 reps x 3 sets. By Christmas I want to squat 100# at least once. He also had me doing 20# chest presses last week ( I don't fit the cable machine right...)
  • Cebersail
    Cebersail Posts: 12
    At 44 I said to several people I won't use the free weights when I started this adventure, "they are scary"! After one week at the gym I only think about the next free weight exercise I wanted to try! Use bodybuilding.com for short videos of proper use. Go for it!

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