I am a woman looking to lift... Need some advice

lawandfitness
lawandfitness Posts: 1,257 Member
in Health and Weight Loss
I have been really interested in lifting at the gym instead of using standard weight machines. I have looked into strong lifts 5X5 and other programs and I would love to start one of them.

This is my problem.... do I need to get a trainer to show me proper form and assist me while starting out? Or is this something I can do alone? I attend the gym alone, most of my friends don't do the gym or go to a different one. I am nervous about bench pressing solo and using some of the other equipment without assistance (orbeing showed how to use them properly and what proper form is)

I wanted to know how other woman started out and did you hire a trainer or go at it alone. Also, I am not in the position to get a trainer at the moment so how can I go about getting started with without the assistance of a trainer?

Replies

  • flippy1234
    flippy1234 Posts: 686 Member
    Ideally, it would be good to get a trainer. They will teach you proper form to get the most benefit and prevent injuries. However, if you can't do that right now, there are web sites to help. Oxygen Magazine is a great one for women. They have videos that show you how to do different moves with weights. I am a big believer in free weights instead of machines. Machines carry some of the load where free weights is all you. Start with light weights and build up as you get stronger. Proper form is key though. Another thing you can do is ask someone in the gym who seems to know what they are doing....people love to share what they know.
  • sparillo
    sparillo Posts: 6
    Even if you get a trainer for a few sessions, I assure you it's worth it. I love lifting along with my other exercises, it just makes me feel so strong and fit. When I first started I was having back pain even though I was sure I knew how to lift properly. I paid for a trainer for 1 month and had no pain. Now I use my work gym for free and do my own crossfit workouts here, but I would be doing the moves incorrectly and without the best results had I not paid for the trainer to begin with. Good luck!!
  • bizco
    bizco Posts: 1,949 Member
    I completed the program "The New Rules of Lifting for Women" and I did it alone. I watch videos on bodybuilding.com and other sites when I needed help with form, but the book has pictures that are helpful too.

    As far as needed a spotter, the only time I felt I needed one was when I wanted to increase the weight on my bench presses. I went to the gym at roughly the same time each day and I became friendly with some of the guys in the weight room. I asked one of them to spot me. He was often chatting with other guys so I know it wasn't a disruption.

    The guys in my gym are always willing to help. Another guy would give me pointers on form. Just be courteous and never interrupt them during a set or if it seems like they are timing their rest periods, have a training log, etc. This is a tell tale sign that they are on a mission. I always had my book with me and a training log to track my progress, so it was clear that I was following an established program.

    You can do it alone. Read all you can, watch some videos, ask for help from staff members or other regular lifters. You don't have to pay for a personal trainer. Staff members are paid to answer questions and be helpful. Good luck!
  • lindsey1979
    lindsey1979 Posts: 2,395 Member
    I highly recommend reading Starting Strength. It gives a lot of great advice for form and is the basis for the 3x5 workout (which is what Stronglifts ripped off with 5x5). Proper form is really important to prevent injury, especially as you go up in weight. I do this twice a week (each work out once a week) and twice weekly sprint workouts as well.

    A beginning 3x5 work out looks like this (alternating between 1 and 2):

    Workout 1: squats, military press, deadlift, dips
    Workout 2: squats, bench press, pullups or chinups, back extensions.

    You'll do the squats, presses (bench and military) and deadlifts olympic style. Dips and pullups/chinups -- assist as necessary, with a step stool, leaning on bench for dips, etc. until you get up to be able to do them free (I'm not even close to that yet -- still assisted for me, but I can tell I'm getting a lot stronger).

    Here's a great inspiring story on why all we women should lift heavy -- http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ And, that website has a lot of good info on it and plenty of people willing to help with lifting.

    Also, Yo Elliot (Elliot Hulse) is a great resource for lifting questions and he has tons of youtube videos for form. Here's one on deadlifts: https://www.youtube.com/watch?v=NdjuX-GRby8

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