Anyone Learn to Lift Heavy without a Trainer?

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.

knitwit0704 · May 2013

Bump, same thing is what I'm asking!

jacque930 · 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.

BUMP

newcs · May 2013

I learned to lift with dumbbells on my own. Just google a lot of videos and figure out who is reputable so you don't take bad advice. I've been told that form is often more difficult with dumbbells because you have no bar to keep you balanced but take it slow and use low weights to get your form in line before you start lifting heavy.

For me, personally, I'll be seeking out training to learn to lift heavy in the more traditional sense (with a bar)

lheaton · May 2013

Another vote for StrongLifts 5x5: www.stronglifts.com

MFP also has a ladies group for this program.

billsica · May 2013

I don't have a trainer and I've been lifting since January. I watched a lot of youtube. They have some great ones for Stronglifts.
I'm about at the point were I have some reservations that I might hurt myself with improper form. So that gives you a few months on your own.

vorgas · May 2013

It takes 300 to 500 reps to go from clean slate to motor memory. It takes about 3000 reps to adapt from bad motor memory to new motor memory.

So if you don't have access to a trainer, the next best thing you can do is make videos of yourself lifting then compare against how-to videos for each exercise. You can get a tripod for a smartphone for cheap from a variety of sources if you don't have a video camera.

Start with light weight, because form and technique are far more important. Be critical and diligent in analyzing your technique. You aren't going to hurt yourself with 5 lb or 10 lb dumbbells. That's the time to learn it right.

Good luck!

teddabod · May 2013

Never used a trainer. Started lifting when I was 13 years old. I'm 43 now.

I've made tons of mistakes when I was younger and hurt myself bad enough in my late 20's to need a couple of surgeries.

Do some research in this age of online vids and youtube. Good form, listen to your body, etc.

mrsburghart · 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 !

^^^ This. I'm only on week 3, but I absolutely love it so far! http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

sandradev1 · May 2013

No trainer here either. Lifting since Dec 2012.

I just watched videos online, and re-watched and re-watched as the weeks went by to re-check, I also take videos of myself lifting from time to time to watch and check my own form. Mark Rippetoe, of Starting Strength, is by far the better teacher of them in IMHO. I also bought his ebook which fully explains everything.

bumblebums · 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

I was at the gym the other day and got to watch a trainer with a client between my lifting sessions. They were using the squat rack next to me, and it was obviously their first (and I hope only) session. The PT loaded the noob up with 145 lb, placed the bar with a foam squat sponge on the guy's neck, and off he went. The client did about 8 wobbly quarter-squats with the bar traveling in a figure 8--I got to see this, the trainer did not, because I was watching the client from the side and the trainer was cheering him on from behind.

I come to powerlifting from years of yoga, where alignment and form were emphasized heavily. Reading Starting Strength after yoga anatomy books was easy and intuitive. (I am reasonably sure that my form is close to decent, but I would still want to shoot a video of myself lifting to be certain of this.) If you do not have any background in any discipline that teaches you about your body's relationship to gravity and how to avoid injuries, I recommend reading a good book (such as Starting Strength, or NROLFW) and then looking for a trainer WHO KNOWS WHAT S/HE IS DOING. The only way you can be sure the trainer knows what is going on is by doing some advance homework yourself. Otherwise it is a waste of your time and money and can do you more harm than good.

There is more than one "correct" way to do things, but there are many more wrong ways to lift.

Anyone Learn to Lift Heavy without a Trainer?

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