Intimidated by free weights
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MessyApron
Posts: 206 Member
My non-scale fitness goals for 2018 are to build functional strength and work on body recomposition. I have a YMCA membership, and I've used most of their equipment before; the cardio machines, the weight machines, and (dabbled with) kettle bells, but I really want to use the free weights. All the research I've done has lead me to the conclusion that weighted squats and deadlifts will do much more for me than running on a treadmill ever could.
The problem is that I have no idea what I'm doing, and I don't want to injure myself or damage any of the equipment or inconvenience the other people using that area with my inexperienced bumbling.
To get around this I've requested a session with I've of their on-staff personal trainers to help me develop a routine and teach me the right to use the equipment.
Does anyone have any tips or pointers for me? Maybe an anecdote about how you started using free weights?
The problem is that I have no idea what I'm doing, and I don't want to injure myself or damage any of the equipment or inconvenience the other people using that area with my inexperienced bumbling.
To get around this I've requested a session with I've of their on-staff personal trainers to help me develop a routine and teach me the right to use the equipment.
Does anyone have any tips or pointers for me? Maybe an anecdote about how you started using free weights?
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Replies
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I avoided free weights like the plague until I was 25. I spend a couple years in a crossfit gym and now have a home gym. No real advice except don't be intimidated! It's great you are getting some instruction.3
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I got a trainer to teach me the compound lifts. I watched a ton of videos and read so much that within a couple months, I had learned how to do it pretty well from her, but my knowledge about programming and what I wanted out of it, surpassed hers. So I started running cookie cutter programs like Strong lifts 5x5, Starting Strength, Wendlers 5/3/1
Having someone teach you the lifts is a great start. But you really need to read, and film yourself for form checks as well. You can post them here.5 -
IDK if they have .5 pound ones, but I use them at home when I’m doing Just Dance daily. I love it & I bought mine really cheap at Target &, they’re pink & that’s a bonus for me!5
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MessyApron wrote: »All the research I've done has lead me to the conclusion that weighted squats and deadlifts will do much more for me than running on a treadmill ever could.To get around this I've requested a session with I've of their on-staff personal trainers to help me develop a routine and teach me the right to use the equipment.
Does anyone have any tips or pointers for me? Maybe an anecdote about how you started using free weights?
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janesmith1 wrote: »IDK if they have .5 pound ones, but I use them at home when I’m doing Just Dance daily. I love it & I bought mine really cheap at Target &, they’re pink & that’s a bonus for me!
This doesn't...sound....like what she's looking for21 -
@bbell1985 Good advice, thank you! I've been thinking about getting a cell phone tripod, and this sounds like a good reason to get one; I'm aware that bad form can cause injuries, and I'll happily skip those, please and thank you, haha!
@cassondra13705 Thanks for the feedback, I appreciate your input.
@ccsernica Thank you for the feedback. I know running has its benefits for cardiovascular health and endurance, and I genuinely enjoy running, just not on a treadmill. To me indoor running always starts to feel like drudgery sooner or later. I'm looking forward to adding running for enjoyment back into my routine once it warms up a little more. In the mean time, I'm looking forward to increasing my strength and muscle mass with free weights.
@janesmith1 It's lovely that you've found something that works well for you! However, the type of weight lifting in looking into is more barbells than dumbbells. I want to be able to lift my own bodyweight at some point, haha!5 -
I started using dumbbells to get used to going to "that side" of the gym and get some newb gainz so I can work with barbells. Scheduling a training session is the perfect way to get into it and is definitely something I need to do to graduate to the big girl iron.
My gym is small, so everyone has to be aware of what other lifters are doing and respect their time. The vast majority of lifters (which are 95% men) are more than fine with each other cycling in and out depending on what your routine is. The main etiquette to keep in mind is don't rest on the equipment between sets, put your plates away, and wipe everything down when you're done.
I am definitely one of those people who is anxious about others watching me, but everyone is there to work on themselves and they're in the zone listening to their tunes or their bros while they're getting after it. Having them treat me like just another lifter is a great feeling.
Go get it! You'll love it. I'm not going after big gains right now -- I'm essentially working on a very long and slow recomp to lose weight and keep muscle -- but it has done wonders for my posture, figure, strength and confidence.5 -
I also paid for a couple of sessions with a trainer to learn to use weights. I use Youtube to try to improve my form from there. Every year or so I pay for a couple more sessions with a trainer for form check and form advice that is more personalized than Youtube.
I used to hate free weights and now I do lifting 3X a week. Can I give you some advice that helped me? Learn the lifts and try them several times to get a feel for them. If you absolutely hate one lift--don't do it. I personally loathe bench press, and that kept me from any kind of lifting for a long time because it seemed like *the* lift that all weightlifters have to do. Things got better when I gave myself permission to ignore it.2 -
i got a free hour with a trainer. I showed up prepared with a book of the moves i needed to learn properly and specific questions. trainers are extemsive pick a program you wanna follow do your research online and come prepared to learn what you cant off youtube. Youll thank yourself later. Way beter to be prepared for what YOU need vs just sort of pissing around wasting the time. My trainer was impressed lol i was worried id offend her1
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@ccsernica Thank you for the feedback. I know running has its benefits for cardiovascular health and endurance, and I genuinely enjoy running1
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Look into what programs your Y offers. Mine offers FITPATH which is a series of free fitness consults, including an intro to weights if desired. We also have an intro to weights class and a women on weights class. These include machines and free weights and get you comfortable in the weight room. There are always staff in the Weight room you assist you. Personal trainers are available for a fee or you can bring your own.
Personally, I found working with a trainer at a private studio (before I considered joining the Y) was most helpful because I benefit from the repeated practice to get comfortable and remember all the details. It's hard when someone shows me how once or twice then I'm left on my own. I'm still that way with new equipment or exercises.0 -
It is absolutely worth paying for a couple of sessions with a trainer to get the form right. Lifting is awesome - I was terrified of “that side of the gym” for so long. But knowing what to do has given me the confidence to crush it. The boys know not to get in my way! Lol2
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Hi @MessyApron !
I can see myself on u. A couple of years ago I started lifting after maaaaany years of just pure cardio and not seeing the results I wanted.
My advice... Dont be intimidated, do some research onlinr about the exercises that could help u to achieve ur goals, ask for help to the trainers in the gym if u dont know how to carry out an exercise, that is what they are there for....
I am not an expert but I think I have a pretty good idea of what muscles I am exercising and most important the posture u take during the exercise.
I must say that now I love going to the gym. Never before I have seen results so fast and have fun testing and pushing myself every training day.
Best of luck!!0 -
I had a trainee teach me about free weights and then I started to look up different workouts I could do with them and ones that I've started to incorporate into my workout. The free weighs are great and I really need to start using them more!0
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amyteacake wrote: »I had a trainee teach me about free weights and then I started to look up different workouts I could do with them and ones that I've started to incorporate into my workout. The free weighs are great and I really need to start using them more!
Wouldn't you be the trainee and the person training be the trainer?1 -
Would def recommend seeing a trainer for even just a couple sessions if nothing more. I to was intimidated by the free weights and the whole vibe in that part of the gym until I started with my trainer. Now that is our main focus during my sessions and it’s given me the confidence and knowledge to lift in my own too. It’s a much harder workout than any machine will offer you!0
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I know you already said you don't want to do dumbbells, but I personally decided to start there. I was very worried about my squatting form (and overall weakness), and wanted to start smaller. I read the starting strength book, that's the program I'm doing now. It's a great book! I watched a lot of youtube videos (Alan Thrall has some on deadlifts and squatting that I found useful). Start with the empty bar, and practice your form.
After all of that, my biggest hurdle was my fear in entering *that* part of the gym. It's scary, but worth it. Go when the gym is not as busy, that helped me to not be as self conscious.
Good luck!!1 -
I asked more experienced lifters, started following informational trainers on instagram and YouTube, and spent countless hours researching form, cues, and taking form videos to ensure I was doing it properly. Not to mention trying every bar position, foot placement, and depth I could.
The most important thing to remember though. Is that the weights are even more afraid of you than you are of them.6 -
MessyApron wrote: »My non-scale fitness goals for 2018 are to build functional strength and work on body recomposition. I have a YMCA membership, and I've used most of their equipment before; the cardio machines, the weight machines, and (dabbled with) kettle bells, but I really want to use the free weights. All the research I've done has lead me to the conclusion that weighted squats and deadlifts will do much more for me than running on a treadmill ever could.
The problem is that I have no idea what I'm doing, and I don't want to injure myself or damage any of the equipment or inconvenience the other people using that area with my inexperienced bumbling.
To get around this I've requested a session with I've of their on-staff personal trainers to help me develop a routine and teach me the right to use the equipment.
Does anyone have any tips or pointers for me? Maybe an anecdote about how you started using free weights?
Go to Amazon and order this book: Strength Training Anatomy by Frederic Delavier
https://www.amazon.com/Delaviers-Strength-Training-Anatomy-Workouts/dp/1450466036/ref=sr_1_3?ie=UTF8&qid=1519064610&sr=8-3&keywords=strength+training+anatomy+women&dpID=51cPuK5bbJL&preST=_SX218_BO1,204,203,200_QL40_&dpSrc=srch
1 -
MessyApron wrote: »My non-scale fitness goals for 2018 are to build functional strength and work on body recomposition. I have a YMCA membership, and I've used most of their equipment before; the cardio machines, the weight machines, and (dabbled with) kettle bells, but I really want to use the free weights. All the research I've done has lead me to the conclusion that weighted squats and deadlifts will do much more for me than running on a treadmill ever could.
The problem is that I have no idea what I'm doing, and I don't want to injure myself or damage any of the equipment or inconvenience the other people using that area with my inexperienced bumbling.
To get around this I've requested a session with I've of their on-staff personal trainers to help me develop a routine and teach me the right to use the equipment.
Does anyone have any tips or pointers for me? Maybe an anecdote about how you started using free weights?
Women's Strength Training Anatomy Workouts
https://www.amazon.com/Delaviers-Strength-Training-Anatomy-Workouts/dp/1450466036/ref=sr_1_3?ie=UTF8&qid=1519064610&sr=8-3&keywords=strength+training+anatomy+women&dpID=51cPuK5bbJL&preST=_SX218_BO1,204,203,200_QL40_&dpSrc=srch2
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