Free Weights - I'm down-right petrified.

So I'm going to do it. Next week. I'm going to go into the free weights area and lift.

I'm scared. I'm terrified. I'm a fat girl, I'm not very strong, I don't belong with those muscly men that are in there. I don't really know what I'm doing. I'm shy and I don't want to ask anyone's help - they'll think I'm an idiot. Will they help me if i don't ask?

I don't know what weight to lift or the proper technique (aside from watching the videos on BodyBuilding.com)

I'm scared, I really, really am - but I know it'll be good for me, it'll be empowering.. I need to do it.

It'll be okay. Right?

First of all, repeat after me...and keep repeating over and over again until you believe it... They will NOT make fun of me! They will help me if I ask politely, as long as they are not in the middle of a set! 99.99% of the time, they aren't paying attention to anyone but themselves!

Bodybuilding.com is a great place to go to learn the form of different exercises. Good for you! I would make a list of the exercises you plan to do before going to the gym, and check out the form on the website. Start out relatively light (you should be doing a warm-up set anyway). That way you can practice good form without straining yourself. Then you do your working sets. At first, this takes a little experimentation to find the "right" weight for you. ALL beginners have to do this. You don't just go in the gym on Day 1, pick up 30 pounds, and expect that to the the perfect weight for said exercise. It might be, but you have to figure it out for yourself. Then, write it all down! Write down the weight, number or reps, number of sets...that way you KNOW what to do next time and don't have to figure it out again. Write down how you feel so you know how to adjust things. And if you ever don't feel right, do NOT be afraid to ask a trainer, someone who works in the gym, or one of the other exercisers to help you out. The LAST thing any one of those people wants to see is someone getting hurt!!!

It is very empowering. You just gotta do it. Once you start, though, you will want to come back for more. I was scared at first having never picked up a barbell in my life. Now I get annoyed if the squat rack is in use by those "muscley guys" and I have to wait, lol.

You will do just fine. The weights aren't as bad as they seem! Just start out small and seriously it won't be as bad as you think. I am in that section all the time, and as an experienced lifter who talks to everybody... nobody is really worried about you! Start small and don't try to go too heavy (in case you think light weights will be too embarrassing) and you will leave it proud of yourself

bump

That is what I would do! Focus on form and kind of get comfortable in the weight room :]

Good luck!

The only people who even draw occasional scorn in the free weight area at our gym, are those men that come in as a beginner and try to lift far far far! too much weight (badly) just because 'they' don't want to look weak. Normally they are never seen again! Even then it would not be verbal scorn, just a knowing glance exchanged between other lifters.

I've been that man in the past!

Any women or man that comes and lifts free weights and concentrates on good form with weights that they can handle will get respect, support when they ask for it and should never have any problem.

That's where I am now after learning from my mistakes!

There is all the time in the world to raise your weight's as time passes, you will get stronger as you train consistently over time.

Well done for taking the plunge!

I honestly find it incredibly sexy when I see a woman lifting in my gym using free weights.

In fact, I've asked a few to spot me on heavy lifts. At first they say things like "I think you have the wrong girl.", but then after I explain what to do...they try it and now everytime I see them in my gym they say "Joe let me know if you need a spot!" I think they like spotting now.

Don't be scared of the weights or the meatheads. Most of them love to see women lifting.

Don't be scared, it is a great step! Videos are great, but there is something to be said for getting some assistance every now and then. If you have any friends that lift you might consider getting their help every so often to look at your form or someone from your gym (like a personal trainer). Once you get the form down then you can start working towards heavier weights, just make sure to keep good form

If your gym offers "Bodypump", it's a great way to get started lifting weights.

BodyPump is GREAT - I first did that in 1997 - LOVED IT!

I admire woman lifting weights...=) even if they are on the bigger side

I don't belong with those muscly men that are in there. I don't really know what I'm doing.

Don't worry. A lot of those muscly men don't really know what they are doing either....

I keed, I keed. On a serious note you will be just fine. I have spent a lot of time in free weights areas and hang out with a lot of those "muscly" guys. You know what? A small minority of them are complete and utter tools. It's true. However, the worse they do is show off a little and speak really, really loud because what they have to say is really, REALLY important.

Most of them are just ordinary people like you or me. They have families, kids, they worry about mortgage payments, they like a laugh, they like to swap stories and they like to train. Most of them will leave you alone unless you look like you are going to hurt yourself. Don't believe the hype.

go for it!! at my gym, sometimes it seems that i'm the only one using the free weights!! a woman actually asked me for advice the other day, and i had a nice conversation with her about lifting and what she should be doing.


but OP, basically you should learn three main exercises. the deadlift, the squat, and the chest press. they work the biggest muscle groups in your body while also hitting the smaller ones. focus on form first, rather then putting up weight. you should be doing 3-4 sets and doing about 6-8 repetitions per set. rest about 1 minute between sets. the weight you lift should be difficult to lift up that many times. your first few times lifting you should do lighter weights, just to get comfortable and understand where your base is.

also, that which gets measured, gets improved. i use an app on my phone, Evernote, to keep track of how i lift, and how much, and how i feel. you should track what you lift, so that you know your limits, and start to break through them.

Hi! I didn't have time to read any responses, so I may be repeating what someone else has already said...

You should see if your gym offers some sort of free weight-lifting orientation or something… I’m suggesting this because we joined a new gym where we get a personal training session for free. I asked him to show me proper form for a bunch of different free weight exercises. Turns out I was doing most of them REALLY wrong, haha. Some of them (like deadlifts) I was doing so wrong, I was putting lots of strain on my lower back, and not even really working the muscles I was supposed to be working.

He was able to tell me where my muscle weaknesses are and what exercises to start with to strengthen those areas. I asked him questions about what weight to use and how many to do per set. Now I feel like I can put together my own free weight routine to fit MY needs. I also feel confident that I won’t pull my back from doing a squat haha! I’m SO glad I did this. If I had just started lifting on my own, I would have been doing most of the exercises wrong and therefore ended up injuring myself and/or not getting an effective workout.

Maybe your gym will let to meet with a PT and pick his brain. Or maybe the cost of 1 session with a PT would be worth it. You never know until you ask. :happy: Good luck!!

I LOVE free weights! As 1 of 2 girls in my high school that was in powerlifting I was pretty comfortable in the weightroom with the boys. After high school I stopped lifting and when I finally joined a gym about 8 years later I was so nervous! I had the exact same thoughts as you!! I went and spoke with one of the personal trainers and he helped me not be so uncomfortable the first day back. After that I walked around like I owned the dang place. I really need to get back to doing free weights... I miss it.

Throw yourself at it! You will be fine and when you are done you will have an overwhelming sense of relief and awesomeness! hahah.. seriously!

i would be more than happy to help someone asking for help. Just if you do, don't make it a long conversation because remember people want to finish their workouts.