free weights / spotting

nch1993x · January 2016

Besides the general anxiety surrounding "being the one woman in the free weights room" (yes, it's a separate room in my gym... making it even more of a mental barrier to cross), I'm also worried about going alone. I'm currently doing cardio and some lifts with dumbells/kettlebells (which live in the "main" gym room), and that's fine. But I'm looking to start something like the stronglifts 5x5 program in the next few weeks, and my understanding is that the only way to do some of the lifts (particularly bench press) safely is to have a spotter. I don't have any other friends who lift / have any interest in lifting, who I could convince along.

I'm looking for experiences anyone has had asking others to spot for you. It seems more scary to me than it should, and I think is a much bigger barrier to me than the physically going into the weights room. Was anyone else nervous asking a stranger to spot them? Was the reaction you got positive?

Alternatively - does anyone know of any ways of safely doing the lifts without a spotter?

Ogopogo · January 2016

When I have asked strangers, generally they have been great about it and are willing to help out. I don't like to do that to people so I use universal weights whenever possible. I also like the ability to quickly change the amount of weight I lift with universal sets.

jacklifts · January 2016

people are always willing to spot in the weight room. if there's no one around, or you feel uncomfortable, you can do you lifts in a power rack. Just set the safeties for each lift, and you'll be fine doing them by yourself. that's what I do.

LKArgh · January 2016

It depends. If you just walk in the weight room as a beginner and ask a random person you have never met to spot you, there are several scenarios I can think of:
- You find a super friendly stranger, with lots of time and patience, who will be willing to help you and also correct your mistakes
- You get the attention of a couple of guys interesting in flirting and showing off. They might still help you though. Yes, I know many guys will say this is not true, but yes it is a very probable scenario in real life. The question is if you can handle it (play along, make some new friends out of it, or get them to leave you alone without feeling stressed about it).
- You approach someone who has no time to adopt a newbie, or who has absolutely no desire to work with a partner, so you either get a reluctant spotter or you are told no. Before anyone tells me that this is not true and lifters like to help, usually they expect to also receive help in return. The guy who bench presses 20 times more than you, cannot benefit from your help at all.
- You get a very willing spotter who cannot fully comprehend what you are looking for and ends up practically lifting the weight for you because he fears you will kill yourself or not helping enough because he overestimates your abilities.

You will get very different answers from men (because even as beginners they are stronger and also the chances of some guy flirting with them in public are slimmer), you will get also different answers from older women or women who can already lift.

Not saying to not ask for help. But, I would suggest you start with a trainer for a few sessions, so you do not mix spotting with needing help in correctly performing the lifts, you are prepared for some potentially uncomfortable scenarios, because they will happen, and you have a back up plan, like using a power rack or doing dumbbell variations.

nch1993x · January 2016

Thanks for the suggestions / information everyone!

I think I'll ask at the gym about getting one or two sessions with one of their trainers - that way I'll have someone encouraging me into the room for the first time and making sure my form is OK on the lifts.

ryanflebbe · January 2016

jacklifts wrote: »

people are always willing to spot in the weight room. if there's no one around, or you feel uncomfortable, you can do you lifts in a power rack. Just set the safeties for each lift, and you'll be fine doing them by yourself. that's what I do.

Second this. No one has ever said no to me, and I would always spot someone if asked. I've almost always benched and squatted in a rack or with some kind of safety bars though, so I didn't need one.

Larissa_NY · January 2016

I've never worked with a spotter. I've always just lifted in a rack with safeties. Lifting is not a group activity, in my opinion.

Even if that's not available for some reason, the truth is that you won't be lifting heavy enough to do yourself much damage at first unless you drop the bar right on your neck. Google "roll of shame" and learn how to do it. Lift mindfully and stop your set while you still think you have one more rep left in you. By the time you get to the point where your safety might really be compromised by lifting with no safety bars and no spotter, you'll be more familiar with the gym and the environment and you'll be more comfortable asking for a spot.

ltworide · January 2016

Congrats on your progress to date!

I lift alone & have never used a spotter. Personally I use the safety bars in the power rack as needed for barbell squats. For chest presses I stick to Dumbbells, kettlebells & the free motion cable machine unless doing a 1 arm barbell chest press in which case I have my free hand readily available to use as a guide/assist/catch if needed.

singingflutelady · January 2016

I have never used a spotter either

Willbenchforcupcakes · January 2016

When I trained in a commercial gym, I rarely ever asked for spots. I'd train in the power rack with the safeties set before asking for a spot. But when I did need a spot, it was fairly easy to get without any awkwardness.

These days, I still trust metal more than people. I'm far more likely to grab one of the coaches for form feedback than because I actually need a spot.

free weights / spotting

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