Anyone Learn to Lift Heavy without a Trainer?

HannahJDiaz25 · May 2013

Hi!

So I have been doing HIIT and I am down to about 21 percent body fat so I think its time for me to incorporate heavy lifting into my workout routines. (Although "heavy" for me is going to embarrassingly light! )

Anyway, right now I can't afford a personal trainer, but my gym here at the office has a whole set of weights (1 lb- 50lbs), a cable crossover (I think that's what its called) a pull up bar, an inclined sit up thingy, lateral pull down, leg extension machine, a some sort of bench press machine... Unfortunately, due to liability issues I guess, they won't provide a barbell set up.

So I want to start lifting heavy...but I am kind of scared :embarassed: because I have no clue where to start. I googled a bunch of beginner dumbbell routines and I am thinking about buying NROLFW (But modify the moves for Dumbbells and the equipment available.) I know I can watch u-tube videos for help with form and posture, but lots of people here at work are telling me it's too dangerous and I need to hire a professional to guide me so I don't get injured.

So my questions are:

Did you learn to lift heavy without a trainer?

If yes, do you have any pointers/tips that you have learned?

What does your schedule look like? How do you incorporate other sports/cardio (I would like to still do my yoga, HIIT and I mountain bike with my husband...but I am afraid of "over training.")

Also, When you started lifting how was your diet effected? How much protein and calories did you have to eat? I am not worried about the scale number, but I don't want to regain body fat!

Finally, my last question is this... I can't find anyone to work out with me :sad: so I wont have a "spotter" or anything. Did any of you have to go it alone? Do I need a spotter if I am not using a barbell?

Also, let me clarify that once I have "outgrown" my gyms selection of weights I intend to join a small local gym that is surprisingly affordable ( I just cant afford the trainer at the gym!)

Sorry If some of these questions seem silly! I have been lurking in the exercise forums and on body building websites, but I still have these questions. I am half tempted to just keep doing HIIT and yoga and biking, but I am not getting the muscle definition I want from these. I look pretty good ( I think) but I really like the lean strong look

beastmode1414 · May 2013

I never had a trainer but I use to play football and I look up different programs online. I will add you as a friend and I can give you my schedule if you are willing to try it.

ahmadfahmy · May 2013

Yes -- there are alot of resources on line (such as exrx) that help you with proper form. If you want a beginner program, look up Starting Strength.

atb0821 · May 2013

Bump. I'm having the same concerns.

ninerbuff · May 2013

My advice is to get a session with a trainer. Lots of gyms out there will let you pay for a session without joining the gym. This way you can learn the basic mechanics of lifting. "Packing" your shoulders, keep your core tight, how to keep a flat back on lifts, pushing through the heels in squats, etc.
There's lots of visuals on videos, but it's a different deal when you actually have to perform them yourself and can't see your own form.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

K_Serz · May 2013

Bump. I'm having the same concerns.

Cory Everson used to train me. Watched her every morning at 11AM Eastern on ESPN.

harleygirl00 · May 2013

Hi, I was wondering if you wouldn't mind sharing your HIT workout. I hear alot about it and would also like to drop % bodyfat but the one I have been doing I haven't seen any results yet. I would be interested in seeing if I can get results like you did.......congratulation

rburgess7 · May 2013

stronglifts.com

LaurenAOK · May 2013

I started off with NROL4W and also used dumbbells as I had no barbell access. A couple of the moves were tricky to substitute but once I got the hang of it it worked out just fine. I saw amazing results really fast!

I think it's totally possible to learn without a trainer. Just make sure you read up on form and watch videos on youtube of people doing it properly. Then, try to do the moves in front of a mirror to make sure your form is correct. Also start out as light as possible until you get form down.

And don't worry, "heavy" for me is embarrassingly light as well

Good luck and have fun! I bet you'll love lifting once you give it a try.

mareeee1234 · May 2013

No trainer.. doing Stronglifts!! Highly recommend !!!!!

mareeee1234 · May 2013

I think it's totally possible to learn without a trainer. Just make sure you read up on form and watch videos on youtube of people doing it properly. Then, try to do the moves in front of a mirror to make sure your form is correct. Also start out as light as possible until you get form down.

YES

Danny_Boy13 · May 2013

My advice is to get a session with a trainer. Lots of gyms out there will let you pay for a session without joining the gym. This way you can learn the basic mechanics of lifting. "Packing" your shoulders, keep your core tight, how to keep a flat back on lifts, pushing through the heels in squats, etc.
There's lots of visuals on videos, but it's a different deal when you actually have to perform them yourself and can't see your own form.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

^^^ Excellent advise. I was going to suggest the same thing if you can afford it. If you are new to lifting just remember it is always better to fair on the lighter side at first to be able to read / know your body and its capabilities. The last thing you want is an injury which would prolong results or turn you off of weight training all together. Form is king.... be sure you can properly perform the lift. I see far too many guys in the gym that have weight loaded that they can not handle and they are not getting the full benefits of the lift and also risk injury. Im talking about the guys on the bench or squat rack that un-rack, go a 1/4 to 1/2 way down and then that's it.....I mean this is not accomplishing much IMO.

gisele246 · May 2013

Check out Jamie Eason's Live Fit. It's a 12 week program and intense. You don't need a trainer. I'm in week 8 and seeing great results !

LessMe2B · May 2013

Luckily my gym only makes you pay for a trainer if they set up a plan/routine for you. I was able to have a trainer come show me proper form, and watch me for a few sets of each move to ensure I had proper form. Maybe you can get one to do that on a free trip to the gym (1 day pass to see if you like it kind of thing).

juliemouse83 · May 2013

stronglifts.com

^^ This ^^

I don't go to a gym, and can't afford a training. I have weights at home, as well as a rack and bench. I watched a LOT of videos.

I just started in February, and lost a month in March due to an injury (which is WHY it is so important to really pay attention to your form and NOT let just anyone distract you from what you are doing, LOL...), and heavy lifting to me started at a 10 lb bar and two 5 lb plates. :blushing:

It is my workout of choice, with running and swimming following up at a close second.

Danny_Boy13 · May 2013

stronglifts.com

She does not have access to a barbell so this would not be the best routine out there.

craigmandu · May 2013

I have nothing against trainers...my son happens to be one, and is pursuing sports medicine as a field of study.

They aren't "required" for any exercise regimen however. They can and do alot of times find problems in your form that you don't see.

Guess I'm a bit lucky that I can call my son up and go "Come over for dinner tonight", then have him critique my form on a couple of example sets of whatever I'm doing.

HannahJDiaz25 · May 2013

Hi Everybody!! Thanks for your great replies! I am already feeling encouraged!
I did not consider just taking a single lesson (Or maybe a couple) I can probably afford that :happy:

zaftiggirl · May 2013

It is helpful to have a trainer show you (or remind you) of correct form - but I have found good trainers with blogs that will basically give you the same or better advice. Niashanks.com is one of my favorites. There are tons of trainers on youtube that can "train" you, if you've got good awareness of your body in the first place. Just make sure your source is credible, either way!

RetiredAndLovingIt · May 2013

Bump

jlapey · May 2013

I tried NROLFW without the proper equipment as well. I found it complicated. I switched gyms and programs.

I would read NROLFW and Starting Strength. Watch a lot of videos. I did this and then started the Strong Lifts 5x5 program. It's easy, effective and has a phone app that keeps track of your routine for you (when, what and how much). It's starts with just the bar which weighs 45 pounds and progresses 5 pounds with each session. If you find a gym with a power rack that has safety bars, you may not need a spotter for quite a while.

Also, check out these groups:

http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

Good luck to you.

craigmandu · May 2013

Hi Everybody!! Thanks for your great replies! I am already feeling encouraged!
I did not consider just taking a single lesson (Or maybe a couple) I can probably afford that :happy:

Sometimes gym's have specials...or "trial" memberships etc.. that offer trainer access as well.

jgcurry3 · May 2013

My first knowledge in lifting was through high school sports and dreaded bro knowledge. Later though I was on my own. I used The New Encyclopedia of Modern Bodybuilding - Arnold Schwarzenegger and bodybuilding.com. The book has all kinds of beginner knowledge and sample workout plans from beginner to advanced. Bodybuilding.com has videos for every exercise on their site. With that, some patience, and a mirror I learned correct form.

Going heavy without a trainer/spotter can be dangerous. If I have to question wether or not I can correctly move the weight without hurting myself, then I'll remove some weight or have a reliable spotter if I can find one.

One major tip don't worry what looks heavy to others, if its heavy to you, then its heavy. I still get crap from my buddy who weighs 220 when we lift together. He will throw up 265-315 no problem, I however at 175 may be able to knock out 3 at 265.

I used to do legs on monday, however, recently I have joined in celebrating national chest day on monday.
Monday- Chest, Triceps, Calves
Tuesday- Back, Biceps, Abs
Wednesday-Cardio/active rest (trail run, swimming)
Thursday- Shoulders, Traps, Calves
Friday- Legs, Abs
Sat/Sun- Cardio/active rest

My diet I'll consume roughly 1.5-2.0 g of protein/pound of body weight. Calories did increase to offset what I burned in my training. It is very difficult to build muscle and not gain some fat but with eating clean and cardio it can be minimized. That lean strong look takes dedication and hard work.

If your gym currently does not have a squat rack or barbells for deadlifts and squats I'd say it's time to find another gym.

HannahJDiaz25 · May 2013

I started off with NROL4W and also used dumbbells as I had no barbell access. A couple of the moves were tricky to substitute but once I got the hang of it it worked out just fine. I saw amazing results really fast!

I think it's totally possible to learn without a trainer. Just make sure you read up on form and watch videos on youtube of people doing it properly. Then, try to do the moves in front of a mirror to make sure your form is correct. Also start out as light as possible until you get form down.

And don't worry, "heavy" for me is embarrassingly light as well Good luck and have fun! I bet you'll love lifting once you give it a try.

Awesome Thanks :-)

HannahJDiaz25 · May 2013

My first knowledge in lifting was through high school sports and dreaded bro knowledge. Later though I was on my own. I used The New Encyclopedia of Modern Bodybuilding - Arnold Schwarzenegger and bodybuilding.com. The book has all kinds of beginner knowledge and sample workout plans from beginner to advanced. Bodybuilding.com has videos for every exercise on their site. With that, some patience, and a mirror I learned correct form.

Going heavy without a trainer/spotter can be dangerous. If I have to question wether or not I can correctly move the weight without hurting myself, then I'll remove some weight or have a reliable spotter if I can find one.

One major tip don't worry what looks heavy to others, if its heavy to you, then its heavy. I still get crap from my buddy who weighs 220 when we lift together. He will throw up 265-315 no problem, I however at 175 may be able to knock out 3 at 265.

I used to do legs on monday, however, recently I have joined in celebrating national chest day on monday.
Monday- Chest, Triceps, Calves
Tuesday- Back, Biceps, Abs
Wednesday-Cardio/active rest (trail run, swimming)
Thursday- Shoulders, Traps, Calves
Friday- Legs, Abs
Sat/Sun- Cardio/active rest

My diet I'll consume roughly 1.5-2.0 g of protein/pound of body weight. Calories did increase to offset what I burned in my training. It is very difficult to build muscle and not gain some fat but with eating clean and cardio it can be minimized. That lean strong look takes dedication and hard work.

If your gym currently does not have a squat rack or barbells for deadlifts and squats I'd say it's time to find another gym.

That's awesome :-) (Congrats BTW) Thanks for the tips! (I probably will join a gym, but for now I want to use the free gym at my work...)

contingencyplan · May 2013

You can, yes, but it's tricky. Some of the major lifts, such as the deadlift, are actually a lot more technically difficult than they look, and having someone who knows their stuff pointing out what's wrong with your form when you first start out helps prevent you from falling into bad habits that could lead to injury later on.

Elzecat · May 2013

Bump

Alta2000 · May 2013

crystalflame · May 2013

I second the idea of getting one session with a trainer, just so you can learn form. There's things you'll do to make yourself more comfortable during lifts that can make the exercise ineffective and even dangerous. A trainer can point out what these tendencies are (for example, I tend to overcompensate with my quads on squats instead of squeezing my *kitten* and pushing through my heels) and show you how to correct them. Form is so important. But you don't need someone there with you every time... One session should be sufficient.

I feel irresponsible saying you'll be ok without a spotter, but TBH I rarely have one. I just make sure to never take on more weight than I feel I can handle... And probably progress a bit slower because of that. With dumbbells, if it gets too heavy and you have to drop them, you won't be dropping a big nasty heavy bar on yourself, so it's a bit less dangerous. Really, I'd just recommend starting light, getting your form down, and continuing to hunt for a workout buddy so when you get to heavy weights someone can look out for you.

innocenceportrayed · May 2013

I've never been able to afford the trainers around here -- poor college kid already in debt plus $45-$60/hour for a trainer HA

But I do lift heavy (well heavy for me) and I taught myself through youtube and online sources. What I've learned is that lift as heavy as you can for at least 8 reps WITHOUT losing form. If you lose form, it's too heavy of a weight for you. If you can easily do more than 15 reps in one set you need a heavier weight.

Good luck!

RobinsEgg · May 2013

I just ordered NROL4W and am excited to turn some of my flab into muscle!

I think this should become a permanent thread.

Anyone Learn to Lift Heavy without a Trainer?

Replies

Categories