Finally went into the weight room!
Castrofreak
Posts: 67 Member
So proud of myself. I've been at my gym for a month now and I had only been doing weight machines and cardio. I've always wanted to go into the weight room but was very intimidated by all the muscular men in there. But when I went in there last night, no one even seemed to notice I was a girl in the weight room lol, I was just a person.
But I do have a question. I did a lot of free weight exercises for my arms, and did some weighted lunges. So I'm good on the arms, but I was wondering if any of you had any moves for the legs, glutes, etc. I would use the bar (idk what it's called, but what you use to do squats with)but I'm such a weakling I cant even hold the bar on its own yet. I thought of build up some strength in the arms before I go for that. So any advice would be helpful!
But I do have a question. I did a lot of free weight exercises for my arms, and did some weighted lunges. So I'm good on the arms, but I was wondering if any of you had any moves for the legs, glutes, etc. I would use the bar (idk what it's called, but what you use to do squats with)but I'm such a weakling I cant even hold the bar on its own yet. I thought of build up some strength in the arms before I go for that. So any advice would be helpful!
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Replies
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Search Bret Contreras (the glute guy).0
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If you can't squat yet with the bar (an Olympic bar weighs 45 lbs) try either body weight squats or goblet squats using a lighter dumbbell. You can also use lighter dumbbells for calf raises etc and gradually build up.
Rome wasn't built in a day, keep at it.2 -
I always enjoy seeing females go "ham" in the weight room as they are aren't quite as obnoxious as the super muscular men that take up equipment forever doing exercises that could be done elsewhere (like shrugs in the deadlift rack or interval training with multiple people using 3 or 4 olympic bars in the only power rack).
I always go at 5am, though. I am one of only 3-4 people in the gym at that time.
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BrianSharpe wrote: »If you can't squat yet with the bar (an Olympic bar weighs 45 lbs) try either body weight squats or goblet squats using a lighter dumbbell. You can also use lighter dumbbells for calf raises etc and gradually build up.
Rome wasn't built in a day, keep at it.
^^ This! Beginning of the year, i couldn't squat my body weight even (was over 200lbs). Your strength will build up quickly if you dedicate the time. I was squatting 25kgs this morning (also new the weights section.... yes i get looked at, no i dont care!). I get the intimidation. Congrats for being bigger than that. Never as scary as it seems.
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I always enjoy seeing females go "ham" in the weight room as they are aren't quite as obnoxious as the super muscular men that take up equipment forever doing exercises that could be done elsewhere (like shrugs in the deadlift rack or interval training with multiple people using 3 or 4 olympic bars in the only power rack).
I always go at 5am, though. I am one of only 3-4 people in the gym at that time.
People do deadlifts in a rack?1 -
Castrofreak wrote: »I did a lot of free weight exercises for my arms, and did some weighted lunges. So I'm good on the arms, but I was wondering if any of you had any moves for the legs, glutes, etc.
Since you're new, don't create your own program - follow a good pro-designed program (NROL4W, Stronglifts, personal trainer, etc.
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Castrofreak wrote: »So proud of myself. I've been at my gym for a month now and I had only been doing weight machines and cardio. I've always wanted to go into the weight room but was very intimidated by all the muscular men in there. But when I went in there last night, no one even seemed to notice I was a girl in the weight room lol, I was just a person.
Yayyy, go you! It took me a couple YEARS being at my gym to finally work up the courage to go to the weight room. One day I finally worked up the courage to strut on over there and do some goblet squats. I did find that the people over there WERE looking at me, though. I kept thinking, "do people not do goblet squats? Is there something on my pants? Am I in someone's way?? Wtf?" I am probably just more paranoid than most people, though.
But that didn't stop me from continuing, and now I'm doing the SL 5x5 program 'cause eff 'em. I do what I want.1 -
I always enjoy seeing females go "ham" in the weight room as they are aren't quite as obnoxious as the super muscular men that take up equipment forever doing exercises that could be done elsewhere (like shrugs in the deadlift rack or interval training with multiple people using 3 or 4 olympic bars in the only power rack).
I always go at 5am, though. I am one of only 3-4 people in the gym at that time.
People do deadlifts in a rack?
It's a rack used for squating that has a built in padded platform for deadlifting. People use the safety extensions from the rack to load up the bar and then place it on the platform. But yes, I also saw someone doing half deadlifts in a power rack, only going as low as the safety bars. Not sure if they are trying to build up mid section or what, but they were training for body building competition, so I wasn't one to question it.0 -
Good for you! I'm also intimidated by the weight room. I always just do cardio at the gym I go to after work and the other day I took a deep breath and walked in with what felt like horse blinders on and did what I wanted. I am still very shy and scared to death. Lately I've been trying 1 leg / leg presses and boy my rear kills me the next day.0
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Me too!! I just got home from my first SL 5x5 workout at my gym. The guys kept looking at me and my friend, which was annoying. I hope that will get better as I continue to go to that section. Congrats and keep it up!0
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I always enjoy seeing females go "ham" in the weight room as they are aren't quite as obnoxious as the super muscular men that take up equipment forever doing exercises that could be done elsewhere (like shrugs in the deadlift rack or interval training with multiple people using 3 or 4 olympic bars in the only power rack).
I always go at 5am, though. I am one of only 3-4 people in the gym at that time.
People do deadlifts in a rack?
It's a rack used for squating that has a built in padded platform for deadlifting. People use the safety extensions from the rack to load up the bar and then place it on the platform. But yes, I also saw someone doing half deadlifts in a power rack, only going as low as the safety bars. Not sure if they are trying to build up mid section or what, but they were training for body building competition, so I wasn't one to question it.
Rack pulls. It is a legitimate exercise and strengthens the top half/lock out of the deadlift. You can go heavier than conventional so it makes you stronger at lockout where a lot of people fail deadlifts. They are great.https://youtube.com/watch?v=9MLLp0G8R8w0 -
The bigger the guy, the less he even notices who is or isn't in the weight room.0
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"New Rules of Lifting for Women" is an awesome book to start. I actually started going to some Body Pump classes at the local Y. I learned a lot of exercises with just dumb bells until I got strong enough for the big bar. Your gym may also have some smaller bars to start with. Some will have have barbells with attached weights on the end you can start with. Some may just have smaller bars that you can put plates on. Good luck! You've started off great. It took me 2 years to walk over to the big weight section. 0
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