Want to start heavy lifting

soldiergrl_101
soldiergrl_101 Posts: 2,205 Member
edited November 20 in Fitness and Exercise
I would like to start incorporating squats and dead lifts into my routine at the gym. I tried doing squats once last year and the Personal trainer ran across the gym to tell me how wrong my form was and that i would hurt myself....I don't have a spotter or anyone to show me how to do these exercises correctly what should I do. If these two exercises do so much for you should I just not do them because I dont have someone there to show me the way? I dont want to be laughed out of the gym or hurt myself.

I would ask someone at the gym but I moved and now I go to the MIT student gym so the workers are all students who probably know less about working out than me

Replies

  • kathrynjean_
    kathrynjean_ Posts: 428 Member
    I'm pretty new to squatting and know how intimidating it can feel at the gym. I practiced with a broom stick at home in front of a mirror. This got me used to the feeling of having a bar on my back (albeit a very light one!) and helped me to get my form down. I hope this helps! And good luck!
  • Unknown
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  • soldiergrl_101
    soldiergrl_101 Posts: 2,205 Member
    Thats an interesting idea, I wouldnt have thought of doing that
  • ndj1979
    ndj1979 Posts: 29,136 Member
    I would suggest looking at some form videos on you tube and also looking into the eat train progress group ..

    I would also suggest that you get on a structured beginner program like starting strength, strong lifts, or new rules of lifting for woman..

    you can also pick up a copy of starting strength and read up on squat form and mechanics...
  • lili61
    lili61 Posts: 231 Member
    Choose a good beginner's strength program -- Starting Strength, Stronglifts, New Rules of Lifting for Women are all good. Read up on the program, youtube videos for form tips. In the case of squats and deadlifts, you can practice with low weight (like a broom stick) to get the hang of the movement and mimic the barbell.

    Personally, I have done New Rules of Lifting for Women and really liked it. It certainly contains lots of squats and deadlifts, but lots of other moves too. I enjoyed that because I wanted variety and get bored easily, but Stronglifts is more straightforward.

    Check in with your new gym. I bet they have someone who can show you the basics.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    OP - was this some idiot trainer that thinks NO ONE should squat? Sadly, there are some like that. If your form was that bad, I find it hard to believe that he did not at least try to give you some pointers, or suggest a session with him to work on form...

    the PT's in my gym hardly ever take their trainees anywhere near a squat rack....
  • soldiergrl_101
    soldiergrl_101 Posts: 2,205 Member
    ...its was a golds gym trainer if your not interested in paying them $200 a month to have them stand next to you and show you what you could have figured out on your own, then they had no interest in helping you get better. I made the mistake of paying for one of them years ago. She watched me walk on the treadmill for ten minutes then took me to three machines and called it a day...what a waste
  • lili61
    lili61 Posts: 231 Member
    It can be intimidating at first, for sure. If you really want to hire a trainer for a few sessions to go over form and your gym does not have any, check with your gym about their policy for bringing an outside trainer in.
  • foursirius
    foursirius Posts: 321 Member
    I'd just look at some form videos, then practice some bodyweight, toss the bar on do some, and finally start throwing weight on.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    soldiergrl_101 wrote: »
    ...its was a golds gym trainer if your not interested in paying them $200 a month to have them stand next to you and show you what you could have figured out on your own, then they had no interest in helping you get better. I made the mistake of paying for one of them years ago. She watched me walk on the treadmill for ten minutes then took me to three machines and called it a day...what a waste

    eh, ok..

    hard to know how truly bad your form was then..

    I would suggest the following:

    1. pick a structured program such as the ones referenced in this thread.
    2. watch video on you tube showing proper form.
    3. practice the moves.
    4. start utilizing the moves but make sure that you take videos and you can post them in eat train progress or you can post them on the fitness and exercise forum and you can get constructive critique of said form.
  • kjm3579
    kjm3579 Posts: 3,974 Member
    Check out StrongLifts 5x5 - they have a lot of online information including videos and an app for the phone to track your workouts.
  • Farback
    Farback Posts: 1,088 Member
    Have a look at startingstrength.com. Lots of good instructional videos there. And once you know your form is correct, keep a can of 'Bugger Off' in your gym bag for most PTs who offer 'help'.
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