How to start heavy lifting?

DaivaSimone · May 2014

Ok, I think I know the basics: pick some heavy weights, flex your muscle, lift.

That, I know.

I've also read Lou Schuller's New Rules of Lifting For Women, and I did find a lot of useful informations in the book.

But (you smelled that big hairy but around the corner, right?), I think I'm kind of shy to just go to the gym, pick a trainer, and say to him that I want to do this workout, that way. I'm shy because I don't want to be the fattie in the gym (which I will be anyway) AND the girl who lifts heavy at the same time, It's a lot of thing to drag attention towards you, and I don't like attention.

I'm afraid of not being strong enough, and I'm afraid that I will find it hard (even if I know that I am supposed to find it hard), and I'm not sure what to do to properly prepare myself to do it.

Is there anything I can do at home to start heavy lifting on my own before being enough confident to go to the gym? What would be your thoughts about this?

Also, I'm eating at a large deficit right now (between 750 and 1000 calories deficit each day, and I know that I'm won't be able to build muscle eating that much at a deficit, but I need to lose a lot of weight, so, is it ok to lift heavy while eating that much of a deficit?

crazihel · May 2014

Hello!

I was in almost the same situation as you a month back! I've spent 2 years losing four stone, and then 2 years maintaining that on a huge calorie deficit & with lots of cardio classes. Despite continuing a severely restricted diet & exercising loads I was in a plateau and not really happy with my body - so I decided to start weight lifting!

I did a lot of online reading, and put together an upper/lower body split programme. I've done body pump for several years so I kinda knew the lifting techniques & I've watched a lot of videos!

I turned up at my gym with the intention of picking up the weights and figuring out the starting points for each exercise. And then....I bottled it!

I was scared. The weights area is intimidating, and there aren't a lot of girls in there! I didn't want to do it all wrong and look weak!
I spotted a trainer casually standing by and asked if he was free to help me figure out some starting points & correct my technique. 30 minutes later I was fully confident in all the exercises he helped with. After that I booked him for an hours PT to go through all the remaining exercises.

That was a month ago - I recommend doing this because my trainer helped me push myself right from the start. I doubt I would have picked up a 50kg barbell on my own to deadlift had I done it alone. Now, I'm not bothered who's in the weights area, I have my music on, I'm focused, and I'm progressing both in the size & definition of my muscles and with the amount of weight I'm lifting! I love it!

Good luck

x

CipherZero · May 2014

I think I'm kind of shy to just go to the gym, pick a trainer, and say to him that I want to do this workout, that way. I'm shy because I don't want to be the fattie in the gym (which I will be anyway) AND the girl who lifts heavy at the same time, It's a lot of thing to drag attention towards you, and I don't like attention.

Try looking at it this way: You're the customer and the gym is the store. You're just asking for the product (a workout) you're looking for.

I'm afraid of not being strong enough, and I'm afraid that I will find it hard (even if I know that I am supposed to find it hard), and I'm not sure what to do to properly prepare myself to do it.

Is there anything I can do at home to start heavy lifting on my own before being enough confident to go to the gym? What would be your thoughts about this?

"Lifting heavy" is relative. No one is expecting you to go into the gym, throw a pair of 20kg plates on each end of a bar, and squat it. Progressive overload - started lighter and dialing in your form - is the way to go.

Also, I'm eating at a large deficit right now (between 750 and 1000 calories deficit each day, and I know that I'm won't be able to build muscle eating that much at a deficit, but I need to lose a lot of weight, so, is it ok to lift heavy while eating that much of a deficit?

Absolutely okay. It will build, or at least preserve, muscle mass.

geebusuk · May 2014

As above - you're the customer.
It's better to be going in to a gym and paying for this than going to a bakery and buying a big cake!

And yes- lifting heavy is relative to you and EVERYONE should start out from a low weight.

You probably will get some initial gains in strength.
I spent 20 weeks at a -1000 calorie average deficit at the start of the year. I actually continued to gain in strength (I had been lifting weights while eating generally 'unstructured' but too much food before that) for the first three weeks of being in a deficit.
After that, it was more damage control I did lose a bit of strength - but still retained plenty of strength while I was at it and I'm convinced the heavy lifting contributes to my 1000 calorie deficit being around 2000 calories average food intake (so TDEE BEFORE cardio, which I ate back, being around 3000 calories). YMMV of course.

If you've got a good bit of weight to lose, then you've probably got the muscle to lose - or not - too. Having lost 40lb recently, I'm sure I'd notice it a fair bit if I was to walk around with a 40lb weight vest on all day - yet that's what I was doing effectively.

nz_deevaa · May 2014

To prove I've got experience here, this is me:

I'm still 20kg off my goal.

I lift heavy.

How I got started was by going to classes at the gym. Body Pump, Zumba, Body Balance.

Once I was comfortable actually going to the gym, I picked a personal trainer and said "teach me to deadlift!"

I've been with my PT two years now. I went through a few til I got the right one though. I haven't been to a class since!

There are somethings you might have to modify if your belly gets in the way (like mine did). A wider stance for squats/deads will help.

Also, I'm eating at a large deficit right now (between 750 and 1000 calories deficit each day, and I know that I'm won't be able to build muscle eating that much at a deficit, but I need to lose a lot of weight, so, is it ok to lift heavy while eating that much of a deficit?

I was fine for a while, and then I wasn't. My lifts suffered and I felt tired. You'll know when it's not enough food.

I trained for a powerlifting comp, so I chose to eat more for a while.

Currently I'm recovering from surgery and I've got no comps til Oct, so I'm allowing my lifts to suffer to drop more weight.

Edited to add:

I recommend StrongLifts for a beginner or check out Girls Gone Strong for good info.

valchemist · May 2014

I see the previous poster recommended girls gone strong. they very recently put out a product called the modern woman's guide to strength training. it's an ebook that comes with A LOT of video tutorial and also still shots. you can buy a print copy, if you prefer. there are 4 levels. I am doing level one currently (each level is 16 weeks) and I am doing it at home. no gym for me! I love it. highly recommended. (I think the other levels will require a gym, but I am a good 12 weeks away from that).

DavPul · May 2014

I'm shy because I don't want to be the fattie in the gym (which I will be anyway) AND the girl who lifts heavy at the same time, It's a lot of thing to drag attention towards you, and I don't like attention.

I'm afraid of not being strong enough, and I'm afraid that I will find it hard (even if I know that I am supposed to find it hard), and I'm not sure what to do to properly prepare myself to do it.

Is there anything I can do at home to start heavy lifting on my own before being enough confident to go to the gym? What would be your thoughts about this?

a lot of people have a misconception about what the gym is. they think it's a place where very fit people go to train. that's incorrect. the gym is the place where unfit people go to train to become more fit. i've met a lot of people, similar to you, that feel the need to get in better shape before going to the gym out of a feeling of embarrassment. that's not why the gym was built. it was built for out of shape people like you, me, and everyone else to go and get in shape MUCH faster than we could have on our own. No one is going to stare at you or act like you don't belong.

don't worry about being "strong enough". that concept really doesn't exist. there is just what you can lift today and what you're going to be able to lift the next session. you're not being compared to anyone other than yourself. go ahead and go to the gym and you'll find something you can lift. and next time out, you'll add weight to the bar and lift more. and even more the time after that. instead of trying to prepare yourself to lift, just lace up your shoes and go lift.

in my experience confidence is gained by actually doing things and anxiety is heightened by avoiding things. nothing you do at home will build your confidence for the gym. but every time you walk into the gym and do ANYTHING, you will gain a bit of confidence. keep going consistently and you'll be overflowing with confidence.

you've read the books. now go to the gym.

_HeartsOnFire_ · May 2014

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

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

FraggleRockerFitnessLover · May 2014

I'm shy because I don't want to be the fattie in the gym (which I will be anyway) AND the girl who lifts heavy at the same time, It's a lot of thing to drag attention towards you, and I don't like attention.

I'm afraid of not being strong enough, and I'm afraid that I will find it hard (even if I know that I am supposed to find it hard), and I'm not sure what to do to properly prepare myself to do it.

Is there anything I can do at home to start heavy lifting on my own before being enough confident to go to the gym? What would be your thoughts about this?

a lot of people have a misconception about what the gym is. they think it's a place where very fit people go to train. that's incorrect. the gym is the place where unfit people go to train to become more fit. i've met a lot of people, similar to you, that feel the need to get in better shape before going to the gym out of a feeling of embarrassment. that's not why the gym was built. it was built for out of shape people like you, me, and everyone else to go and get in shape MUCH faster than we could have on our own. No one is going to stare at you or act like you don't belong.

don't worry about being "strong enough". that concept really doesn't exist. there is just what you can lift today and what you're going to be able to lift the next session. you're being compared to anyone other than yourself. go ahead and go to the gym and you'll find something you can lift. and next time out, you'll add weight to the bar and lift more. and even more the time after that. instead of trying to prepare yourself to lift, just lace up your shoes and go lift.

in my experience confidence is gained by actually doing things and anxiety is heightened by avoiding things. nothing you do at home will build your confidence for the gym. but every time you walk into the gym and do ANYTHING, you will gain a bit of confidence. keep going consistently and you'll be overflowing with confidence.

you've read the books. now go to the gym.

So True!

Capt_Apollo · May 2014

I'm shy because I don't want to be the fattie in the gym (which I will be anyway) AND the girl who lifts heavy at the same time, It's a lot of thing to drag attention towards you, and I don't like attention.

I'm afraid of not being strong enough, and I'm afraid that I will find it hard (even if I know that I am supposed to find it hard), and I'm not sure what to do to properly prepare myself to do it.

Is there anything I can do at home to start heavy lifting on my own before being enough confident to go to the gym? What would be your thoughts about this?

a lot of people have a misconception about what the gym is. they think it's a place where very fit people go to train. that's incorrect. the gym is the place where unfit people go to train to become more fit. i've met a lot of people, similar to you, that feel the need to get in better shape before going to the gym out of a feeling of embarrassment. that's not why the gym was built. it was built for out of shape people like you, me, and everyone else to go and get in shape MUCH faster than we could have on our own. No one is going to stare at you or act like you don't belong.

don't worry about being "strong enough". that concept really doesn't exist. there is just what you can lift today and what you're going to be able to lift the next session. you're being compared to anyone other than yourself. go ahead and go to the gym and you'll find something you can lift. and next time out, you'll add weight to the bar and lift more. and even more the time after that. instead of trying to prepare yourself to lift, just lace up your shoes and go lift.

in my experience confidence is gained by actually doing things and anxiety is heightened by avoiding things. nothing you do at home will build your confidence for the gym. but every time you walk into the gym and do ANYTHING, you will gain a bit of confidence. keep going consistently and you'll be overflowing with confidence.

you've read the books. now go to the gym.

very very true.

OP, you'll find that at the end of your first gym session, you'll be thinking to yourself "hey, that wasn't so bad!! why did i put that off for so long??"

Capt_Apollo · May 2014

also, if you're weary about trying out a gym, and making sure you pick the right one, see if they offer any trial periods. some places do. and now with the summer around, gyms will have a lot of deals.

and you don't need to hire a trainer. you can just go to the gym and work out. you've read the books, they must have training plans in them. buy yourself a composition notebook, and write down your work out, and the weights and reps you did. you'll love seeing week after week how you are getting stronger.

running4thehigh · May 2014

Do you have any friends that'll join a gym with you?

I did all my lifting in the ladies' corner at the beginning. Then started working out with a friend on the "we're all real men here"-lifting-playground.

SO MUCH FUN!

Besides, I feel like people look up to you rather than look down on you for working out, in general, no matter what shape or size.

JoRocka · May 2014

I'm shy because I don't want to be the fattie in the gym (which I will be anyway) AND the girl who lifts heavy at the same time, It's a lot of thing to drag attention towards you, and I don't like attention.

I'm afraid of not being strong enough, and I'm afraid that I will find it hard (even if I know that I am supposed to find it hard), and I'm not sure what to do to properly prepare myself to do it.

Is there anything I can do at home to start heavy lifting on my own before being enough confident to go to the gym? What would be your thoughts about this?

a lot of people have a misconception about what the gym is. they think it's a place where very fit people go to train. that's incorrect. the gym is the place where unfit people go to train to become more fit. i've met a lot of people, similar to you, that feel the need to get in better shape before going to the gym out of a feeling of embarrassment. that's not why the gym was built. it was built for out of shape people like you, me, and everyone else to go and get in shape MUCH faster than we could have on our own. No one is going to stare at you or act like you don't belong.

don't worry about being "strong enough". that concept really doesn't exist. there is just what you can lift today and what you're going to be able to lift the next session. you're not being compared to anyone other than yourself. go ahead and go to the gym and you'll find something you can lift. and next time out, you'll add weight to the bar and lift more. and even more the time after that. instead of trying to prepare yourself to lift, just lace up your shoes and go lift.

in my experience confidence is gained by actually doing things and anxiety is heightened by avoiding things. nothing you do at home will build your confidence for the gym. but every time you walk into the gym and do ANYTHING, you will gain a bit of confidence. keep going consistently and you'll be overflowing with confidence.

you've read the books. now go to the gym.

this.

Love2lift72 · May 2014

I was the same as you when it came to feeling weird to say the least about going into the gym, especially the lifting area. Occasionally still feel awkward when the meat-heads are in there but for the most part I've gotten used to it and the few guys that have said something to me say they think it's great to see a woman and her kids into lifting.

I highly recommend Starting Strength to see the form of the lifts and starting there. I'm still following that and I've been at it since March.

DaivaSimone · May 2014

Thanks to all of us for your answers. I'm at work right now, but I will read them carefully tonight.

I never tought of being someone who lack self-confident, but your answers makes me feel like if I found something that really challenges me.

More detailed answers to each one of you later! Thank you!!

sparacka · July 2014

Bump.
(because this thread contains the swift kick in the *kitten* that I need to face my fears and walk into the gym to start lifting).

bostonwolf · July 2014

I'm shy because I don't want to be the fattie in the gym (which I will be anyway) AND the girl who lifts heavy at the same time, It's a lot of thing to drag attention towards you, and I don't like attention.

I'm afraid of not being strong enough, and I'm afraid that I will find it hard (even if I know that I am supposed to find it hard), and I'm not sure what to do to properly prepare myself to do it.

Is there anything I can do at home to start heavy lifting on my own before being enough confident to go to the gym? What would be your thoughts about this?

a lot of people have a misconception about what the gym is. they think it's a place where very fit people go to train. that's incorrect. the gym is the place where unfit people go to train to become more fit. i've met a lot of people, similar to you, that feel the need to get in better shape before going to the gym out of a feeling of embarrassment. that's not why the gym was built. it was built for out of shape people like you, me, and everyone else to go and get in shape MUCH faster than we could have on our own. No one is going to stare at you or act like you don't belong.

don't worry about being "strong enough". that concept really doesn't exist. there is just what you can lift today and what you're going to be able to lift the next session. you're not being compared to anyone other than yourself. go ahead and go to the gym and you'll find something you can lift. and next time out, you'll add weight to the bar and lift more. and even more the time after that. instead of trying to prepare yourself to lift, just lace up your shoes and go lift.

in my experience confidence is gained by actually doing things and anxiety is heightened by avoiding things. nothing you do at home will build your confidence for the gym. but every time you walk into the gym and do ANYTHING, you will gain a bit of confidence. keep going consistently and you'll be overflowing with confidence.

you've read the books. now go to the gym.

My only add to this is not to assume that because you see people in the weightlifting part of the gym that those people have ANY idea what they are doing.

Heck if you actually squatted to something close to parallel (you hip even with or below your knee) you'd have ahead of 90% of the people who lift.

SueInAz · July 2014

I stared lifting a couple of months ago. My situation is a little different because my gym is on company property; every person in there is someone whom I might see while at work and this is a pretty professional environment. I put it off for nearly a year for that reason and also because I was afraid to walk into the gym and ask for help or to have people see me possibly making a fool of myself. Now I'm kicking myself and I really wish I'd started last year. I found a friend who works here and has done lifting on and off to help me get started. Now I'm surprising both of us with how strong I'm getting and I love it.

levitateme · July 2014

OP, you don't need a trainer. In my experience, most of the trainers at the gym (mine anyway) don't have enough knowledge of compound lifts, form or anything you really need them to help you with as a newbie. I watch trainers put their clients on the smith machine to squat and I get quietly angry. Alll they really seem to know how to do is coach people through cardio drills.

Strong lifts 5x5, NROL/FW, Starting Strength or any of the other routines that have already been mentioned are where you want to begin. You can find form videos online if you search, watch them, practice the movements with a broom stick at home if you're worried about looking like you don't know what you're doing when you go to the gym.

Don't be self conscious, no one at the gym cares what you're doing. I know it can be scary at first, with all the fit dudes benching giant plates. Just walk in there with your head up and do your stuff, eventually it becomes second nature and you will feel silly for worrying about it.

Start out with the bare olympic bar for all the lifts at first, and don't feel bad if you can't OHP 45 lbs to start out. I couldn't.

Good luck! I love lady lifters :flowerforyou:

How to start heavy lifting?

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