Strength training? :(
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I suggest starting on the weight machines at your gym. This will allow you to get a basic understanding of the movements you'll be doing with free-weights.
After you built some confidence people watch the free weight section a little between your rest, check out some youtube videos on lifts.
My favorite lifts
1. Squats (rear)
2. Deadlift
3. Bench press (all variations)
4. Pull ups
5. Dips
6. Overhead press (dumb bells, and barbells)
7. Bent over barbell rows (over, and underhand)
8. Bicep curls
9. Tricep extentions
10. Calf extentions
That's my personal starting line up.
Machines are crap. You dont get the full benefit of the movements and some can do more harm than good
Ok first off I suggested machines as a starting point to transition into free weights, this person has no prior knowledge of lifting.
Secondly I gave a list of major lifts to learn, and start doing in the free weight section. Did you just ignore the bottom half of the post completely?
Third machines are very useful, and have many purposes, i.e. muscle isolation, safety without a spotter, a little extra work at the end of a lifting sessions, and basic movement patterns for beginners. Body builders use machines to target mucles during training for competiton.
Finally I guess all I have to say to you now is... Do you even lift?)
Honestly they should start with free weights and then transition to machines if they prefer iso work. And yes I do lift.
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I smell an opportunity to learn from and flirt with attractive guys who you have things in common with.0
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As a starting point for a completely untrained individual, it's fine.I suggest starting on the weight machines at your gym. This will allow you to get a basic understanding of the movements you'll be doing with free-weights.
After you built some confidence people watch the free weight section a little between your rest, check out some youtube videos on lifts.
My favorite lifts
1. Squats (rear)
2. Deadlift
3. Bench press (all variations)
4. Pull ups
5. Dips
6. Overhead press (dumb bells, and barbells)
7. Bent over barbell rows (over, and underhand)
8. Bicep curls
9. Tricep extentions
10. Calf extentions
That's my personal starting line up.
Machines are crap. You dont get the full benefit of the movements and some can do more harm than good
Relax. When do you get your trainer certification?
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As a starting point for a completely untrained individual, it's fine.I suggest starting on the weight machines at your gym. This will allow you to get a basic understanding of the movements you'll be doing with free-weights.
After you built some confidence people watch the free weight section a little between your rest, check out some youtube videos on lifts.
My favorite lifts
1. Squats (rear)
2. Deadlift
3. Bench press (all variations)
4. Pull ups
5. Dips
6. Overhead press (dumb bells, and barbells)
7. Bent over barbell rows (over, and underhand)
8. Bicep curls
9. Tricep extentions
10. Calf extentions
That's my personal starting line up.
Machines are crap. You dont get the full benefit of the movements and some can do more harm than good
Relax. When do you get your trainer certification?
Agreed. It may not be optimal, but it's ok.... depends on the type of machine or movement I guess.
Learning core movements on a smith machine for example, probably won't do much good translating over to their counterpart free-weight movements other than building improper movement patterns.
Something like a Hammer Strength machine for rows, lat work, pressing movements not as bad.0 -
I definitely don't recommend the smith machine, unless you're at planet fitness, and that's all you have. If someone must use a smith machine timed reps are something to study i.e. 4 secs at the top 4 on the way down, and 4 back up.0
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^^ Agree with all the good advice re machines/weights.
OP I found alot of it is a confidence thing when you start - do whatever you feel comfortable with at first, small steps, then build up to freeweights if that's what you want to do. Or don't - there's no need to. Give both a go and see what you prefer, and what will get you to the results you want.
This is how I started off- I had NO strength, so I couldn't even lift the bar! I built up some strength mainly on machines, and now mainly use freeweights, which I love. Whether you want to start on machines or freeweights though it might be a good idea to get a trainer to go through the basics with you - you can hurt yourself on either (but imo not more or less on either).0 -
I definitely don't recommend the smith machine, unless you're at planet fitness, and that's all you have. If someone must use a smith machine timed reps are something to study i.e. 4 secs at the top 4 on the way down, and 4 back up.
I'v just noticed one of the regulars at my gym who is a college athlete has started using the smith machine.
For calf raises.
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LolBroScience wrote: »
As a starting point for a completely untrained individual, it's fine.I suggest starting on the weight machines at your gym. This will allow you to get a basic understanding of the movements you'll be doing with free-weights.
After you built some confidence people watch the free weight section a little between your rest, check out some youtube videos on lifts.
My favorite lifts
1. Squats (rear)
2. Deadlift
3. Bench press (all variations)
4. Pull ups
5. Dips
6. Overhead press (dumb bells, and barbells)
7. Bent over barbell rows (over, and underhand)
8. Bicep curls
9. Tricep extentions
10. Calf extentions
That's my personal starting line up.
Machines are crap. You dont get the full benefit of the movements and some can do more harm than good
Relax. When do you get your trainer certification?
Agreed. It may not be optimal, but it's ok.... depends on the type of machine or movement I guess.
Learning core movements on a smith machine for example, probably won't do much good translating over to their counterpart free-weight movements other than building improper movement patterns.
Something like a Hammer Strength machine for rows, lat work, pressing movements not as bad.
DEFINITELY not optimal, but if that is the ONLY option, gofer it. Or if it's going to increases chances of adherence to a training regimen in the short term due to self confidence, hell yeah do it.0 -
Machines don't work stabilizer muscles or secondary support muscles. To simplify it as best as possible, you'll end up over stimulating and over training a big muscle and under training the little muscles that also help with the lift. You won't get "real life" stronger by using machines, as in, very rarely in your life will you be lifting, pushing, or pulling an object that follows a set plane in space like a machine forces you to do.
Use free weights every chance you can unless machines are your only option. Machines are only really good for adding to the end of a workout I suppose for a bit of muscle isolation.0 -
Agreed, but if it is the difference between adherence at the start and no adherence?0
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I have to say feel free to add me! Horseback riding lifters are my favourite we're few and far between!
I second watching some videos and finding a beginner program that works for you. For me it helped having someone I know 'show me the ropes' and I went to an intro crossfit class that for an hour just focused on proper lifting technique. Since then, I made a few corrections but was much more confident starting lifting heavier on my own.0 -
No one in this topic has advocated basing strength training on machines. The suggestion is to build a little confidence learning movements on the machines, so they have an easy transition into free weights.
Definitely no one arguing against free weights in the long run.0 -
I definitely don't recommend the smith machine, unless you're at planet fitness, and that's all you have. If someone must use a smith machine timed reps are something to study i.e. 4 secs at the top 4 on the way down, and 4 back up.
I'v just noticed one of the regulars at my gym who is a college athlete has started using the smith machine.
For calf raises.
Lol a lot of wasted space for a calf raise machine isn't it?0 -
A weight machine is the only realistic option for me. But since I'm starting from a fairly weak condition, I'm thinking I should be able to gain some real strength.uconnwinsnc1 wrote: »Machines don't work stabilizer muscles or secondary support muscles. To simplify it as best as possible, you'll end up over stimulating and over training a big muscle and under training the little muscles that also help with the lift. You won't get "real life" stronger by using machines, as in, very rarely in your life will you be lifting, pushing, or pulling an object that follows a set plane in space like a machine forces you to do.
Use free weights every chance you can unless machines are your only option. Machines are only really good for adding to the end of a workout I suppose for a bit of muscle isolation.
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Oh my. There's so much good information here!
I'm a little concerned about just watching form videos and then trying them out. As a horseback rider... I spend half my life watching others riders' EQ, but I still need a trainer to yell at me to fix my own.
Anyone have any advice on how to ask a cutie at the gym for assistance? I've never seen a female in our weight room, so a male it must be. "Hey, I'm new to free-lifting. Would you mind showing me how you do it?" seems so... so lame.0 -
danibrosseau wrote: »Oh my. There's so much good information here!
I'm a little concerned about just watching form videos and then trying them out. As a horseback rider... I spend half my life watching others riders' EQ, but I still need a trainer to yell at me to fix my own.
Anyone have any advice on how to ask a cutie at the gym for assistance? I've never seen a female in our weight room, so a male it must be. "Hey, I'm new to free-lifting. Would you mind showing me how you do it?" seems so... so lame.
Nope, not at all.
I would find either an athlete that knows what they are doing or possiblly a PT (if you have them on staff at your gym... we used to when I was in college). Ask them to critique and/or show you how to perform the more technical movements.
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I definitely don't recommend the smith machine, unless you're at planet fitness, and that's all you have. If someone must use a smith machine timed reps are something to study i.e. 4 secs at the top 4 on the way down, and 4 back up.
I'v just noticed one of the regulars at my gym who is a college athlete has started using the smith machine.
For calf raises.
Lol a lot of wasted space for a calf raise machine isn't it?
Yeah, a lot. He's one of two other guys I see, who like me, use the squat racks for squatting.
Then again, he was using the smith because two guys were trading off curl sets in the squat bar. They were grumpy too, got whiny when I made a joke about how dangerous curls were.0 -
I definitely don't recommend the smith machine, unless you're at planet fitness, and that's all you have. If someone must use a smith machine timed reps are something to study i.e. 4 secs at the top 4 on the way down, and 4 back up.
I'v just noticed one of the regulars at my gym who is a college athlete has started using the smith machine.
For calf raises.
Lol a lot of wasted space for a calf raise machine isn't it?
Yeah, a lot. He's one of two other guys I see, who like me, use the squat racks for squatting.
Then again, he was using the smith because two guys were trading off curl sets in the squat bar. They were grumpy too, got whiny when I made a joke about how dangerous curls were.
It only gets worse over the next few months. The resolutionist will be there, with no gym etiquette, curling everywhere they shouldn't be.
Or worse, I had a guy that kept walking right infront of me as I was trying to put down 135lbs clean and clear strict presses. I guess I need to switch to a rack, but I like the full combination. I was in a nice isolated area it was just a slightly short path to his friends I guess O_o0 -
danibrosseau wrote: »Oh my. There's so much good information here!
I'm a little concerned about just watching form videos and then trying them out. As a horseback rider... I spend half my life watching others riders' EQ, but I still need a trainer to yell at me to fix my own.
Anyone have any advice on how to ask a cutie at the gym for assistance? I've never seen a female in our weight room, so a male it must be. "Hey, I'm new to free-lifting. Would you mind showing me how you do it?" seems so... so lame.
You can start out with a broomstick or similar rather than starting with the bar. Then you can practice form with almost no risk of injury. And, you can do that at home, so you don't need to be self-conscious about not knowing what you're doing.
By the time you pick up the bar, you should be decently familiar with the lift.
You can also video yourself performing lifts and post them for a form check, if you have a hard time getting in-person help.0 -
I definitely don't recommend the smith machine, unless you're at planet fitness, and that's all you have. If someone must use a smith machine timed reps are something to study i.e. 4 secs at the top 4 on the way down, and 4 back up.
I'v just noticed one of the regulars at my gym who is a college athlete has started using the smith machine.
For calf raises.
Lol a lot of wasted space for a calf raise machine isn't it?
Yeah, a lot. He's one of two other guys I see, who like me, use the squat racks for squatting.
Then again, he was using the smith because two guys were trading off curl sets in the squat bar. They were grumpy too, got whiny when I made a joke about how dangerous curls were.
It only gets worse over the next few months. The resolutionist will be there, with no gym etiquette, curling everywhere they shouldn't be.
Or worse, I had a guy that kept walking right infront of me as I was trying to put down 135lbs clean and clear strict presses. I guess I need to switch to a rack, but I like the full combination. I was in a nice isolated area it was just a slightly short path to his friends I guess O_o
lol, truth, there will be hard times ahead. For the ones that stick it out to summer, good... I mean we all started somewhere.
These guys also kept trying to juke around me while I was deadlifting 320 and distracting me because they kept almost dancing into the bar. So I gave them a little crap, and then went full whiny pants. Oh well.
OH, OP - don't ever squat in the curl rack. 0 -
I didnt read all the other replies so I don't know if someone already said this, but does your gym offer classes? If so see if there is a weights class for example Les Mills Pump or anything similar, classes are a great way to learn because are shown/told exactly what to do, and for the most part there aren't serious lifters in them, so everyone will be just a new to lifting as you. If you don't have classes available I would suggest either talking to a trainer at the gym about a complementary session (most gyms offer them, they'd rather spend 30 mins with you then have you get hurt lifting wrong or break a machine), or watch videos on youtube, and look at other websites people suggested above. Also dont worry about looking like a fool going into the weights room, everyone is too interested in what theyre doing to be watching you, even if it feels like they are haha good luck
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danibrosseau wrote: »..Anyone have any advice on how to ask a cutie at the gym for assistance? I've never seen a female in our weight room, so a male it must be. "Hey, I'm new to free-lifting. Would you mind showing me how you do it?" seems so... so lame.
Are there any personal trainers working there? or staff who will help you. Even if they charge for one session it will be worth it.
I've seen so many people with bad technique or using machines wrongly (even students on the university teams using the gym) - you stand a good chance of getting bad info and injuring yourself.
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That's the truth.0
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We do have personal trainers available.. but there's stigma attached. I hear a lot of harsh comments floating around about people who get a trainer.
worth it? 0 -
danibrosseau wrote: »We do have personal trainers available.. but there's stigma attached. I hear a lot of harsh comments floating around about people who get a trainer. worth it?
Not really to me. I just watched videos and taught myself what I wanted to know.0 -
I work twice a week with a strength coach. I'm also now squatting, deadlifting, and benching more than most people in my gym, as a newbie.
I guess if the stigma is, "getting *kitten* done," I fulfill it.0 -
A consult with a trainer to work on form in the beginning will be absolutely fine. The problem lies when they have no idea about proper form, or what kind of program you're looking to get into - and they just try and put all clients on the same track/program regardless of individual goals. I know I see a lot people working with trainers at my gym and I just want to offer to be their workout buddy - there's too much laughing/smiling/talking/not sweating going on for my liking. Plus I always check out women to see who looks like they could play football 0
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