Women and weights

beskimoosh
beskimoosh Posts: 375 Member
in Fitness and Exercise
I've been using the weight machines for a while, but I really want to get using the free weights. My personal trainer didn't bother to show me them, even though I'd asked in the initial consultation, so I won't be using him again!

I just want someone to give me some advice on where to find videos to show me how to do it properly, what sort of weight I start at in comparison to the machines, and some free weight etiquette (I don't even know where to start, do I just walk up and look like I know what I'm doing?). I don't mind being the only girl at the free weights, so long as the guys are looking at me because I'm doing it right, not because I'm irritating them and messing up.

Replies

  • imchicbad
    imchicbad Posts: 1,650 Member
    ask the people who work at the gym to show you...thats what they are there for, and try diffent weights, the machines can be decieving, you might lift less with free weights. I cant believe your PT didnt show you anything, I would ask for my money back.
  • sunsnstatheart
    sunsnstatheart Posts: 2,544 Member
    Try bodybuilding.com as they have a great selection of how to videos.

    You're not alone with the PT fail. I know there are good ones out there (some great ones here on MFP) but I have never found one that was really helpful IRL. I had to teach myself by reading, watching videos, and remembering classes from many years ago. Just start with lighter weights and work up carefully. I have friends that also post videos on their walls for other, experienced, friends to critique. There are many ways to find your way to your goals. Good luck to you!
  • jasonp_ritzert
    jasonp_ritzert Posts: 357 Member
    Try bodybuilding.com as they have a great selection of how to videos.

    ^^ This, plus you asked about some basic etiquette. 1. Always re-rack your weights/put dumbells back in the proper place, 2. Be aware of other lifters because the motion of their lifts may leave you exposed to being hurt, 3. Use a spotter if needed, 4. Wipe down benches 5. Don't stand directly in front of the rack of dumbells to do your exercises, back up and let other people grab weights as needed.

    Since you have been doing the machines, you should have some idea where to start with what weight you should be using; however, never sacrifice form to go to a higher weight. You may want to subtract 10-20% from the machine weight you were doing and start there for free weights. Good luck.
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
    I spend a lot of time on youtube when I'm adding a move to my workout that I'm not familiar with. I also will have people video me while I'm lifting and post it on here for form feedback.

    I've worked with a few trainers and only found one who was comfortable enough with my goal of being independent to actually give me the tools I requested.
  • sunsnstatheart
    sunsnstatheart Posts: 2,544 Member
    Try bodybuilding.com as they have a great selection of how to videos.

    ^^ This, plus you asked about some basic etiquette. 1. Always re-rack your weights/put dumbells back in the proper place, 2. Be aware of other lifters because the motion of their lifts may leave you exposed to being hurt, 3. Use a spotter if needed, 4. Wipe down benches 5. Don't stand directly in front of the rack of dumbells to do your exercises, back up and let other people grab weights as needed.

    Since you have been doing the machines, you should have some idea where to start with what weight you should be using; however, never sacrifice form to go to a higher weight. You may want to subtract 10-20% from the machine weight you were doing and start there for free weights. Good luck.

    ^^ At risk of starting a love fest, this, when it comes to etiquette and adjusting for free weights. Also, don't worry about what the guys are looking at, they're probably not critiquing your form. lol
  • bellaa_x0
    bellaa_x0 Posts: 1,062 Member
    Try bodybuilding.com as they have a great selection of how to videos.

    ^^ This, plus you asked about some basic etiquette. 1. Always re-rack your weights/put dumbells back in the proper place, 2. Be aware of other lifters because the motion of their lifts may leave you exposed to being hurt, 3. Use a spotter if needed, 4. Wipe down benches 5. Don't stand directly in front of the rack of dumbells to do your exercises, back up and let other people grab weights as needed.

    Since you have been doing the machines, you should have some idea where to start with what weight you should be using; however, never sacrifice form to go to a higher weight. You may want to subtract 10-20% from the machine weight you were doing and start there for free weights. Good luck.

    ^^ At risk of starting a love fest, this, when it comes to etiquette and adjusting for free weights. Also, don't worry about what the guys are looking at, they're probably not critiquing your form. lol

    "don't worry about what the guys are looking at, they're probably not critiquing your form." haha this is exaclty how i feel at the gym when i do free weights
  • _SusieQ_
    _SusieQ_ Posts: 2,964 Member
    Stronglifts is a pretty good start for a beginner. There is a lot of great info here:
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • Tw1zzler
    Tw1zzler Posts: 583
    Oh and try to avoid walking in front of the mirror if someones lifting.. if you can. Guys like to see their biceps when doing curls for the girls.

    I have Arnold Scwarzenegger's old Encyclopedia of Body Building and get Oxygen and Muscle & Fitness Hers magazines.

    Mark Rippetoe & bodybuilding.com have good videos.

    I always see trainers at my gym showing people exercises w/ crazy equipment... that most people will never use on their own. I rarely see trainers near the free weights... or even the machines for that matter.

    Good luck!
  • toomuchbootyindapants
    toomuchbootyindapants Posts: 811 Member
    Starting Strength by Mark Rippetoe - get the book - do the program. WIN!
  • grrretel
    grrretel Posts: 4 Member
    I'm a huge fan of the "New Rules of Lifting for Women" and stumptuous.com. Here are a bunch of right and wrong ways to lift: http://www.stumptuous.com/category/training/dork_to_diva
  • MyOwnSunshine
    MyOwnSunshine Posts: 1,312 Member
    I'm a huge fan of the "New Rules of Lifting for Women" and stumptuous.com. Here are a bunch of right and wrong ways to lift: http://www.stumptuous.com/category/training/dork_to_diva

    Second vote for New Rules of Lifting for Women. There is a very supportive group here to help you out with this plan, as well.
  • tuneses
    tuneses Posts: 467 Member
    I use an Iphone app called jefit. You can make your routine from a database sorted by muscle group. And while you are working out it shows you a little animation of the move as a refresher. It also logs your weights an starts a rest timer between sets. I love it although i'm sure people think i'm on facebook the whole time.
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    I'm a huge fan of the "New Rules of Lifting for Women" and stumptuous.com. Here are a bunch of right and wrong ways to lift: http://www.stumptuous.com/category/training/dork_to_diva

    Second vote for New Rules of Lifting for Women. There is a very supportive group here to help you out with this plan, as well.

    Third vote! The book has very helpful pictures for how-tos, and when all else fails I also google or youtube an exercise and get video hits to watch and learn.
  • da_bears10089
    da_bears10089 Posts: 1,791 Member
    Stronglifts 5x5 is a great way to start. get yourself comfortable with free weights. i'm on week 3 right now.

    edit: make sure to re-rack your weights... biggest pet peeve in the free weight area! I never know if someone is off doing another set on something else and is coming back, or if they were just lazy.
  • beskimoosh
    beskimoosh Posts: 375 Member
    I'm a huge fan of the "New Rules of Lifting for Women" and stumptuous.com. Here are a bunch of right and wrong ways to lift: http://www.stumptuous.com/category/training/dork_to_diva

    Second vote for New Rules of Lifting for Women. There is a very supportive group here to help you out with this plan, as well.

    Third vote! The book has very helpful pictures for how-tos, and when all else fails I also google or youtube an exercise and get video hits to watch and learn.

    I know this sounds really silly... but I don't know if I'm brave enough to start on New Rules, everyone who does it seems to have slamming bodies, and I'm pretty far from that.... but I suppose doing it is the only way to get there!
    I can totally do this, I refuse to be the girl scared of the weights and who only uses little tiny weights because they're too scared of "bulking up". I just need to do it right. Thanks everyone, I'm going to check out all the sites you've suggested, and I'm going to be brave and buy New Rules of Lifting for Women :smile:
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    If you want to see how my financee has gone from the left to the right picture since September until now:

    483635_10151253626121611_315923443_n.jpg

    You can see our youtube channel here for her lifting - http://www.youtube.com/channel/UCoPiEXSHMC6bN8UWDCZhvkg/videos?view=0

    and see the rest of her progress on facebook here including what she eats for her diet - https://www.facebook.com/pages/TEAM-WILD-Matt-Wild-UKBFF-Gaspari-Rep-Yo-Lazarov-The-Newbie/416793921724418

    Hope that helps you!
  • zealousmissjj_wechange
    zealousmissjj_wechange Posts: 445
    Matt, I keep looking in awe at Yo!!! She looks so hot!! :love:
  • grrretel
    grrretel Posts: 4 Member
    I was roughly 5'4" and 200 when I started using the free weights at work. I had the same experience as you. I asked the personal trainer to show me free weights and he showed me all of the machines instead. I spent a lot of partially wasted time working on those damn machines. Lately, I've been lifting at home. I have a barbell and some dumbbells with interchangeable plates. I miss the cable exercises but I'm making do with what I have. I'd be back at the gym if I didn't have a 1.5 year old to worry about too. Anyway, at some point you just have to start trying! Most people are more likely to want to help than to gawk.
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    Matt, I keep looking in awe at Yo!!! She looks so hot!! :love:

    Keep watching - 12 weeks to go... she's gonna shock a few people :bigsmile:

    Thanks for the support Miss JJ - its keeping her going when tired and weary - helps us fight on!
  • beskimoosh
    beskimoosh Posts: 375 Member
    Matt, I keep looking in awe at Yo!!! She looks so hot!! :love:

    Keep watching - 12 weeks to go... she's gonna shock a few people :bigsmile:

    Thanks for the support Miss JJ - its keeping her going when tired and weary - helps us fight on!

    I've seen her picture when you've posted it before, and my god does she look good! I'm just going to have to man up and get on with it I think! I might ask around the trainers at the gym for their opinion on free weights for women, see which ones are actually helpful, then book some sessions with them!
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    I've seen her picture when you've posted it before, and my god does she look good! I'm just going to have to man up and get on with it I think! I might ask around the trainers at the gym for their opinion on free weights for women, see which ones are actually helpful, then book some sessions with them!

    Honestly, just follow the workout videos for a good idea - http://www.youtube.com/channel/UCoPiEXSHMC6bN8UWDCZhvkg/videos?view=0

    She's a woman and human, just like you! :bigsmile:
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    I'm a huge fan of the "New Rules of Lifting for Women" and stumptuous.com. Here are a bunch of right and wrong ways to lift: http://www.stumptuous.com/category/training/dork_to_diva

    Second vote for New Rules of Lifting for Women. There is a very supportive group here to help you out with this plan, as well.

    Third vote! The book has very helpful pictures for how-tos, and when all else fails I also google or youtube an exercise and get video hits to watch and learn.

    I know this sounds really silly... but I don't know if I'm brave enough to start on New Rules, everyone who does it seems to have slamming bodies, and I'm pretty far from that.... but I suppose doing it is the only way to get there!
    I can totally do this, I refuse to be the girl scared of the weights and who only uses little tiny weights because they're too scared of "bulking up". I just need to do it right. Thanks everyone, I'm going to check out all the sites you've suggested, and I'm going to be brave and buy New Rules of Lifting for Women :smile:

    My slamming body is from NRs! Here's my before/last month comparison....
    6+months+front.png
  • jzammetti
    jzammetti Posts: 1,956 Member
    I've been using the weight machines for a while, but I really want to get using the free weights. My personal trainer didn't bother to show me them, even though I'd asked in the initial consultation, so I won't be using him again!

    I just want someone to give me some advice on where to find videos to show me how to do it properly, what sort of weight I start at in comparison to the machines, and some free weight etiquette (I don't even know where to start, do I just walk up and look like I know what I'm doing?). I don't mind being the only girl at the free weights, so long as the guys are looking at me because I'm doing it right, not because I'm irritating them and messing up.

    I just started using the New Lifting Rules for Women - I got the e-book on Amazon and it has instructions, pictures and a 6 month weight plan right at your fingertips. I just started the program and am feeling it! I had the same concerns as you and the first couple of workouts took a while because I keep reading hte book, but it gets easier to remember as you go along.
  • coolvstar650
    coolvstar650 Posts: 97 Member
    I'm a huge fan of the "New Rules of Lifting for Women" and stumptuous.com. Here are a bunch of right and wrong ways to lift: http://www.stumptuous.com/category/training/dork_to_diva

    Second vote for New Rules of Lifting for Women. There is a very supportive group here to help you out with this plan, as well.

    Let me throw my vote in for NROF4W...the group on mfp is awesome and the one on Facebook is too.
  • coolvstar650
    coolvstar650 Posts: 97 Member
    I know this sounds really silly... but I don't know if I'm brave enough to start on New Rules, everyone who does it seems to have slamming bodies, and I'm pretty far from that....

    I'm not...I still have 100 pounds to lose, but I do the workout. You can too! :)
  • RECowgill
    RECowgill Posts: 881 Member
    Youtube
  • justicer68
    justicer68 Posts: 1,223
    I would try youtube. I know I was lucky enough to have a friend show me the ropes. I do occasionally use the machines but I prefer free weights any day over them. Just do as others say and please re rack when you are done. It is one of my pet peeves. I hate having to look for something and then not knowing if they are done with it or not.
  • SweetPea482
    SweetPea482 Posts: 155 Member
    I know this sounds really silly... but I don't know if I'm brave enough to start on New Rules, everyone who does it seems to have slamming bodies, and I'm pretty far from that....

    I'm not...I still have 100 pounds to lose, but I do the workout. You can too! :)

    I am a HUGE new rules fan!!

    you are NOT silly... i had the same fear when i started NR4W in April of last year. but i completed with flying colors... 5% body fat gone, 30+ lbs, and uncountable inches! I am currently 78lbs lost, with roughly 60 more to go... i finished NR4W and i just started Phase 2 of NR for Abs.

    they are GREAT programs, very helpful, and really good reads. i say DO it... and step AWAY from the machines. I did machines too, for the first 6 months... and i had more muscle tone in 2 months of NR4W (even if its under the layer of chunk) than i did in those six months on machines.

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