Need help with using free weights!
mommonster323
Posts: 24 Member
Hi - I just started my journey and I need to lose about 20lbs to get into my pre pregnancy weight. I am a gym member and want to start using free weights. I use dumbbells, but only do a couple of different types of excercises that I am comfortable with. I want to start using free weights or at least get some different excercises into my dumbbell routine. I use most of the weight machines fine because there are pictures on the side to help remind and guide me, but I am terrified of trying free weights out of fear of looking like an idiot and worse, hurting myself. Should I hire a trainer and tell them specifically that is what I want to do? I talked to the owner a week back and he tried to sell me his diet plan (bunch of premade chicken, veges, and shakes). I also had a trainer there last year, but she wasn't pushing me enough through the workouts. Any advice?
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there's no substitute for a good trainer, unfortunately a lot of gyms let anybody call themselves trainers... that being said, there are plenty of videos and instructions online that'll show you the proper way to do each exercise... start out with light weights and make sure you perfect your form first, then increase the weights little by little every workout... and don't worry about how you look... everybody is there for the same reason and everybody was once a newbie, making the same newbie mistakes0
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Free weights make a big difference over machines because they force the small stabilization muscles and complimentary muscles to work. I try to mix them in just like you.
As for feeling uncomfortable in the free weights section - I felt that way too. But I realized that the people there have respect for those who are trying, they don't look down on you. I've learned using etiquette in that section is important and gains respect. HThe fact you are a newbie there shouldn't be a concern.
I also found a trainer once a week really helps. It holds me accountable and guides me on future exercises. So I would keep seeking that route. Find one that works with you well. I have changed out trainers before at the gym because I wasn't compatible with one before.
In any case, this is your health you are talking about, so don't stop working at it. Regardless of how uncomfortable you may feel with free weights.
Keep it up.0 -
there are also APPs you can download that'll show you the proper movement that you can look at on your iPhone before you start an exercise, GymGoal comes to mind for iPhones or Total Fitness for Android... there are plenty other free ones0
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Thanks for the advice. Did you create your own routines? If so how did you do it? Are there any good websites that would guide me in creating a routine that you know of? I feel once I know what I should be doing then it wont be as bad. Sort of a plan of attack.0
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Full disclosure. I have a trainer. I am very lucky, work out in a group session so its very cheap and he is a just graduated OT and competes regionally. Before that I did strong lifts 5x5 on my own. (switched to 5x3).
Don't create your own routine. Get on a proven progressive lifting plan. Here is Strong lifts 5x5. Full video.
SL 5x5
workout A
http://youtu.be/EP2g3Sj3qSw
Workout B
http://youtu.be/ro3Mh9o7JPU 0 -
Look up StrongLifts, both the website & app (both iOS & Android). It's a novice 5x5 linear barbell program. Start with the minimum weight possible to establish form & get non-primary muscles up to speed. After 3 months of StrongLifts, lookup Ice Cream Fitness, which is StrongLifts/Starting Strength with additional accessory work to improve hypertrophy. In the beginning, you might feel self-conscious benching an empty barbell or squatting an empty barbell, but you can theoretically add a full plate to your squat every 6 weeks. My advice is to not skip the light period early, it’ll get heavy soon enough but in the meantime you’ll gain the confidence & technique to lift more than your body weight by lifting regularly.0
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5X5 is a very effective program, especially for beginners, (there's an APP for that also, LOL) 5 compound exercises that'll work every muscle... Squats, Deadlifts, Bench Press, Overhead Press and Barbell Rows... start out with manageable weights and slowly increase them every workout by 5 lbs.
At the moment I'm doing one body part a day, but those 5 exercises are the foundation of my workouts.0 -
I wouldn't create your own routine. An incomplete routine can cause muscl imbalances, pain and eventually injury.
A GOOD personal trainer is worth the money. A few sessions is all you need to get a routine set up for you and pointers about form. Then hire a personal trainer again every 6-8 weeks for reassessment and routine change if needed. But knowing who is a good trainer and who is a bad trainer can be difficult.
Otherwise, look up routines that have been around for awhile and have an established fan base. 5x5, 5/3/1 etc. I personally love scooby's workshop (google it) for beginners and intermediate lifters.0 -
Thanks everyone.0
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How do I assess whether or not a trainer is good? What questions should I ask? I really know how to eat and how to get cardio in. I really just want someone to help with the free weights. Do I focus on that when speaking with them? There are only 3 , trainers at my gym. It is very small.DjinnMarie wrote: »I wouldn't create your own routine. An incomplete routine can cause muscl imbalances, pain and eventually injury.
A GOOD personal trainer is worth the money. A few sessions is all you need to get a routine set up for you and pointers about form. Then hire a personal trainer again every 6-8 weeks for reassessment and routine change if needed. But knowing who is a good trainer and who is a bad trainer can be difficult.
Otherwise, look up routines that have been around for awhile and have an established fan base. 5x5, 5/3/1 etc. I personally love scooby's workshop (google it) for beginners and intermediate lifters.
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5X5 is a very effective program, especially for beginners, (there's an APP for that also, LOL) 5 compound exercises that'll work every muscle... Squats, Deadlifts, Bench Press, Overhead Press and Barbell Rows... start out with manageable weights and slowly increase them every workout by 5 lbs.
At the moment I'm doing one body part a day, but those 5 exercises are the foundation of my workouts.
Great. I am looking into this app also.0 -
mommonster323 wrote: »
How do I assess whether or not a trainer is good? What questions should I ask? I really know how to eat and how to get cardio in. I really just want someone to help with the free weights. Do I focus on that when speaking with them? There are only 3 , trainers at my gym. It is very small.DjinnMarie wrote: »I wouldn't create your own routine. An incomplete routine can cause muscl imbalances, pain and eventually injury.
A GOOD personal trainer is worth the money. A few sessions is all you need to get a routine set up for you and pointers about form. Then hire a personal trainer again every 6-8 weeks for reassessment and routine change if needed. But knowing who is a good trainer and who is a bad trainer can be difficult.
Otherwise, look up routines that have been around for awhile and have an established fan base. 5x5, 5/3/1 etc. I personally love scooby's workshop (google it) for beginners and intermediate lifters.
Finding a good trainer can be challenging. Ideally you want somebody that has a certification that has some accreditation to it. The NSCA and NASM are accredited so you're at least starting in the right area with one of them; I believe the ACSM is well accredited too. At least you know the trainer has some decent education on the subject-matter.
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thank you I will look into the certifications. I may need to go outside the gym to find a good one since my experience wasn't the greatest, but unfortunately that may get expensive.Sam_I_Am77 wrote: »mommonster323 wrote: »
How do I assess whether or not a trainer is good? What questions should I ask? I really know how to eat and how to get cardio in. I really just want someone to help with the free weights. Do I focus on that when speaking with them? There are only 3 , trainers at my gym. It is very small.DjinnMarie wrote: »I wouldn't create your own routine. An incomplete routine can cause muscl imbalances, pain and eventually injury.
A GOOD personal trainer is worth the money. A few sessions is all you need to get a routine set up for you and pointers about form. Then hire a personal trainer again every 6-8 weeks for reassessment and routine change if needed. But knowing who is a good trainer and who is a bad trainer can be difficult.
Otherwise, look up routines that have been around for awhile and have an established fan base. 5x5, 5/3/1 etc. I personally love scooby's workshop (google it) for beginners and intermediate lifters.
Finding a good trainer can be challenging. Ideally you want somebody that has a certification that has some accreditation to it. The NSCA and NASM are accredited so you're at least starting in the right area with one of them; I believe the ACSM is well accredited too. At least you know the trainer has some decent education on the subject-matter.
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mommonster323 wrote: »
thank you I will look into the certifications. I may need to go outside the gym to find a good one since my experience wasn't the greatest, but unfortunately that may get expensive.Sam_I_Am77 wrote: »mommonster323 wrote: »
How do I assess whether or not a trainer is good? What questions should I ask? I really know how to eat and how to get cardio in. I really just want someone to help with the free weights. Do I focus on that when speaking with them? There are only 3 , trainers at my gym. It is very small.DjinnMarie wrote: »I wouldn't create your own routine. An incomplete routine can cause muscl imbalances, pain and eventually injury.
A GOOD personal trainer is worth the money. A few sessions is all you need to get a routine set up for you and pointers about form. Then hire a personal trainer again every 6-8 weeks for reassessment and routine change if needed. But knowing who is a good trainer and who is a bad trainer can be difficult.
Otherwise, look up routines that have been around for awhile and have an established fan base. 5x5, 5/3/1 etc. I personally love scooby's workshop (google it) for beginners and intermediate lifters.
Finding a good trainer can be challenging. Ideally you want somebody that has a certification that has some accreditation to it. The NSCA and NASM are accredited so you're at least starting in the right area with one of them; I believe the ACSM is well accredited too. At least you know the trainer has some decent education on the subject-matter.
A certified trainer doesn't automatically equal a qualified one. Just FYI.
But a certification does mean they have basic knowledge and can hopefully put together a balanced routine. Be cautious, trainers try to push a lot of sales on you. You can't blame them, most trainers employed by gyms don't make jack chit. Just be firm in explaining that you want about 5 sessions, to include form instruction and a basic strength training routine for the next 6-8 weeks to get you started. Nothing more, no supplements, no diet/nutrition plans etc.0 -
Yes! That is what turned me off in the first place. I asked about training sessions and got hit with a diet plan?! Thanks, but I can grill my own chicken and veges :-)! LolDjinnMarie wrote: »mommonster323 wrote: »
thank you I will look into the certifications. I may need to go outside the gym to find a good one since my experience wasn't the greatest, but unfortunately that may get expensive.Sam_I_Am77 wrote: »mommonster323 wrote: »
How do I assess whether or not a trainer is good? What questions should I ask? I really know how to eat and how to get cardio in. I really just want someone to help with the free weights. Do I focus on that when speaking with them? There are only 3 , trainers at my gym. It is very small.DjinnMarie wrote: »I wouldn't create your own routine. An incomplete routine can cause muscl imbalances, pain and eventually injury.
A GOOD personal trainer is worth the money. A few sessions is all you need to get a routine set up for you and pointers about form. Then hire a personal trainer again every 6-8 weeks for reassessment and routine change if needed. But knowing who is a good trainer and who is a bad trainer can be difficult.
Otherwise, look up routines that have been around for awhile and have an established fan base. 5x5, 5/3/1 etc. I personally love scooby's workshop (google it) for beginners and intermediate lifters.
Finding a good trainer can be challenging. Ideally you want somebody that has a certification that has some accreditation to it. The NSCA and NASM are accredited so you're at least starting in the right area with one of them; I believe the ACSM is well accredited too. At least you know the trainer has some decent education on the subject-matter.
A certified trainer doesn't automatically equal a qualified one. Just FYI.
But a certification does mean they have basic knowledge and can hopefully put together a balanced routine. Be cautious, trainers try to push a lot of sales on you. You can't blame them, most trainers employed by gyms don't make jack chit. Just be firm in explaining that you want about 5 sessions, to include form instruction and a basic strength training routine for the next 6-8 weeks to get you started. Nothing more, no supplements, no diet/nutrition plans etc.
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It's important to find a trainer that gives you what you want, not the routine(s) they like. I went through about 6 different trainers. Every time they would ask what my goals were. I would say "I want to do the Olympic lifts." (I am over 50, overweight, and female but that's what I *want*.) They would steer me toward machines and dumbbells. My current trainer just said "right ON", and we went directly to the weight room. Decide what you want, let them know, and don't settle. They work for you, and you are not paying them to be your new best friend.0
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Good advice! I am going to be straight forward and interview them before I even pay. About four years ago I wanted to do trx and got a great trainer. I lost 20lbs with her after my first baby. She was intense. I need that. Not someone who wants to talk and stretch me out. Too bad I am about an hour from my old gym.It's important to find a trainer that gives you what you want, not the routine(s) they like. I went through about 6 different trainers. Every time they would ask what my goals were. I would say "I want to do the Olympic lifts." (I am over 50, overweight, and female but that's what I *want*.) They would steer me toward machines and dumbbells. My current trainer just said "right ON", and we went directly to the weight room. Decide what you want, let them know, and don't settle. They work for you, and you are not paying them to be your new best friend.
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It's important to find a trainer that gives you what you want, not the routine(s) they like. I went through about 6 different trainers. Every time they would ask what my goals were. I would say "I want to do the Olympic lifts." (I am over 50, overweight, and female but that's what I *want*.) They would steer me toward machines and dumbbells. My current trainer just said "right ON", and we went directly to the weight room. Decide what you want, let them know, and don't settle. They work for you, and you are not paying them to be your new best friend.
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As a NASM trainer if you came to me, over 50, and overweight, and wanted to do Olympic lifts, I would steer toward machines, dumbbells and body weight exercises until I was confident you would not hurt yourself. Olympic lifts are considered to be advanced and have a high risk of injury. Kudos to the trainers that steered you in the right direction. I am responsible for my clients safety not my clients.0
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CharlieRuns7225 wrote: »As a NASM trainer if you came to me, over 50, and overweight, and wanted to do Olympic lifts, I would steer toward machines, dumbbells and body weight exercises until I was confident you would not hurt yourself. Olympic lifts are considered to be advanced and have a high risk of injury. Kudos to the trainers that steered you in the right direction. I am responsible for my clients safety not my clients.
What? Beginners, overweight or not, can absolutely do Oly lifts. Start with the bar and focus on form. It's not like dumbbells pose less risk than a barbell. It's the weight and form that should be of concern.0 -
Oops0
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CharlieRuns7225 wrote: »As a NASM trainer if you came to me, over 50, and overweight, and wanted to do Olympic lifts, I would steer toward machines, dumbbells and body weight exercises until I was confident you would not hurt yourself. Olympic lifts are considered to be advanced and have a high risk of injury. Kudos to the trainers that steered you in the right direction. I am responsible for my clients safety not my clients.
I get that, but as a trainee, I'm here to tell you I am hell of lot stronger than you are used to seeing. Once I prove that, knocking out 12 lat pulls at about double the resistance you set for me, you need to start trusting in my ability. If you continue to steer me towards only machines, and at the most give me pink dumbbells, I'm moving on to another trainer. I'm 56, I don't have time to mess around.
Yeah, I'm not doing Olympic lifts, yet. I will do them someday. I fully understand it's going to take years. But I'll never get there if I don't get the opportunity to try. And quite simply, that's my goal.
As a dog trainer, if you came to me with the goal of showing your dog at Westminster, and I insisted on teaching you disc dogging moves, well, you are never getting to your goal. I'd be a bad trainer. I prefer disc to the show ring, but it's not about me, it's about you.
Current PR deadlift as of last night: 253
Current PR bench: measly 98. I suck at that.
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CharlieRuns7225 wrote: »As a NASM trainer if you came to me, over 50, and overweight, and wanted to do Olympic lifts, I would steer toward machines, dumbbells and body weight exercises until I was confident you would not hurt yourself. Olympic lifts are considered to be advanced and have a high risk of injury. Kudos to the trainers that steered you in the right direction. I am responsible for my clients safety not my clients.
I get that, but as a trainee, I'm here to tell you I am hell of lot stronger than you are used to seeing. Once I prove that, knocking out 12 lat pulls at about double the resistance you set for me, you need to start trusting in my ability. If you continue to steer me towards only machines, and at the most give me pink dumbbells, I'm moving on to another trainer. I'm 56, I don't have time to mess around.
Yeah, I'm not doing Olympic lifts, yet. I will do them someday. I fully understand it's going to take years. But I'll never get there if I don't get the opportunity to try. And quite simply, that's my goal.
As a dog trainer, if you came to me with the goal of showing your dog at Westminster, and I insisted on teaching you disc dogging moves, well, you are never getting to your goal. I'd be a bad trainer. I prefer disc to the show ring, but it's not about me, it's about you.
Current PR deadlift as of last night: 253
Current PR bench: measly 98. I suck at that.
Your a dog trainer ?0 -
DjinnMarie wrote: »CharlieRuns7225 wrote: »As a NASM trainer if you came to me, over 50, and overweight, and wanted to do Olympic lifts, I would steer toward machines, dumbbells and body weight exercises until I was confident you would not hurt yourself. Olympic lifts are considered to be advanced and have a high risk of injury. Kudos to the trainers that steered you in the right direction. I am responsible for my clients safety not my clients.
What? Beginners, overweight or not, can absolutely do Oly lifts. Start with the bar and focus on form. It's not like dumbbells pose less risk than a barbell. It's the weight and form that should be of concern.
Interesting... The better response from a NASM certified individual would be, "If you came to me I would perform a KCA assessment and then determine where to best start you with strength-training." The NASM OPT-Model is a flexible system that does not have to start in phase 1 depending on the individual's needs and capabilities.
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CharlieRuns7225 wrote: »CharlieRuns7225 wrote: »As a NASM trainer if you came to me, over 50, and overweight, and wanted to do Olympic lifts, I would steer toward machines, dumbbells and body weight exercises until I was confident you would not hurt yourself. Olympic lifts are considered to be advanced and have a high risk of injury. Kudos to the trainers that steered you in the right direction. I am responsible for my clients safety not my clients.
I get that, but as a trainee, I'm here to tell you I am hell of lot stronger than you are used to seeing. Once I prove that, knocking out 12 lat pulls at about double the resistance you set for me, you need to start trusting in my ability. If you continue to steer me towards only machines, and at the most give me pink dumbbells, I'm moving on to another trainer. I'm 56, I don't have time to mess around.
Yeah, I'm not doing Olympic lifts, yet. I will do them someday. I fully understand it's going to take years. But I'll never get there if I don't get the opportunity to try. And quite simply, that's my goal.
As a dog trainer, if you came to me with the goal of showing your dog at Westminster, and I insisted on teaching you disc dogging moves, well, you are never getting to your goal. I'd be a bad trainer. I prefer disc to the show ring, but it's not about me, it's about you.
Current PR deadlift as of last night: 253
Current PR bench: measly 98. I suck at that.
Your a dog trainer ?
This is Tara Knott I think you might find this interesting.
https://www.youtube.com/watch?v=L7CJJCflVEM 0 -
Sam_I_Am77 wrote: »DjinnMarie wrote: »CharlieRuns7225 wrote: »As a NASM trainer if you came to me, over 50, and overweight, and wanted to do Olympic lifts, I would steer toward machines, dumbbells and body weight exercises until I was confident you would not hurt yourself. Olympic lifts are considered to be advanced and have a high risk of injury. Kudos to the trainers that steered you in the right direction. I am responsible for my clients safety not my clients.
What? Beginners, overweight or not, can absolutely do Oly lifts. Start with the bar and focus on form. It's not like dumbbells pose less risk than a barbell. It's the weight and form that should be of concern.
Interesting... The better response from a NASM certified individual would be, "If you came to me I would perform a KCA assessment and then determine where to best start you with strength-training." The NASM OPT-Model is a flexible system that does not have to start in phase 1 depending on the individual's needs and capabilities.
As NASM personal trainer, I would hope an initial assessment would be obvious and goes without saying.
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Yes...someday I will do that, it may be only with a piece of pvc but it will happen.This is Tara Knott I think you might find this interesting.
And here's one for you...
https://www.youtube.com/watch?v=MP6g3F7gPwU
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DjinnMarie wrote: »Sam_I_Am77 wrote: »DjinnMarie wrote: »CharlieRuns7225 wrote: »As a NASM trainer if you came to me, over 50, and overweight, and wanted to do Olympic lifts, I would steer toward machines, dumbbells and body weight exercises until I was confident you would not hurt yourself. Olympic lifts are considered to be advanced and have a high risk of injury. Kudos to the trainers that steered you in the right direction. I am responsible for my clients safety not my clients.
What? Beginners, overweight or not, can absolutely do Oly lifts. Start with the bar and focus on form. It's not like dumbbells pose less risk than a barbell. It's the weight and form that should be of concern.
Interesting... The better response from a NASM certified individual would be, "If you came to me I would perform a KCA assessment and then determine where to best start you with strength-training." The NASM OPT-Model is a flexible system that does not have to start in phase 1 depending on the individual's needs and capabilities.
As NASM personal trainer, I would hope an initial assessment would be obvious and goes without saying.
Agreed, but that answer made me think that wasn't the case with that individual. Hopefully we're not judging people on age alone.
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Yes...someday I will do that, it may be only with a piece of pvc but it will happen.This is Tara Knott I think you might find this interesting.
And here's one for you...https://www.youtube.com/watch?v=MP6g3F7gPwU
Nice !!!!!!!!!!! A Kettle Bell swing with a resistance band.
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