Critique this advice from the trainer at the gym for me

Well, some of my info may also be old, but ...

He's right on wanting to start with lower weight and machines. It's a safety issue. Imagine you want to run. You wouldn't plan on doing the 4 minute mile, or the marathon, your first day. You'd start slower or shorter and work up to it. Same with weights. It's called weight "training" because that's what you're doing: training your muscles. Start with something moderate and if it's not enough you can add more, a bit at a time.

Also, I always understood that high weight/low rep is specifically for adding bulk. Now, as a woman, you're not going to bulk up like Arnold Swcharzenegger (or however you spell it). Women just don't. But you will still get bulkier than you are now. If that's what you want, that's okay. But most women want the lean, toned look, which (again, from my understanding and old college classes, maybe it's outdated) comes from low weight and many reps. I worked with a trainer about 5 years ago and she had me doing 15-20 reps per set (with the weight gradually increasing as I got better, but you want something that will have you at fatigue at the end of each set, but not so much that you can't get very close to finishing your set).

ok so he sounds like he's being both old school and cautious you can lift and won't get big unless your doing steroids. Once you get more familiar with the gym have at it and have fun!!

I agree that you should probably start with some isolated movements and core strengthening. A stronger core means a stronger body all around which will in turn help you properly perform different types of lifting exercises.

I think he could have explained the idea behind rep range a little better. I personally don't think it will make a huge difference but traditionally heavy weights that cause failure at around 8-10 reps with 1+ minutes rest time in between sets maximize muscle growth and hypertrophy. The extended recovery time allows you to stay under the target HR zone which maximizes the calories you consume for muscle replenishment instead of energy (fat burning). Ultimately, you burn less calories lifting heavy for fewer reps and taking longer breaks.

Lighter weights with increased reps and shorter breaks in between sets will give you circuit style training which will keep your heart rate in the proper zone allowing you to burn more calories. This also creates muscular endurance and stamina and helps increase blood flow to the muscles.

If you think about it, it makes sense...people say lighter weights and more reps "tones" because you burn more calories/fat while staying in your target zone. On the other side, heavier weights with fewer reps "bulks" you up because you are burning less calories in the form of energy and using the calories you consume to repair muscles for muscle growth.

Technically, if you can do 15-20 reps per set, this isn't heavy lifting. Heavy lifting is considered to be a weight that causes failure at
5-8 reps.

Agree with this.

Just start light & get your form checked by someone credible. Sounds like you're current trainer wants the easy way out by sending you to the machines. Machines do not use the stabiliser muscles that free weights do.

Re injuries like rotator cuffs: As long as you're program has enough pulling to pressing exercises then it should be a non issue.

Unless you went in there & said I want to do free weights for 3 rep maxes or something. As a beginner, that is a bad idea. Not low reps (1-5) or high but moderate of around 5-8 is best for beginners IMO.

He was recommending 10-15.

For the first week or learning the movements this is probably a good idea. After that, all you will be doing is working on muscular endurance. Once you get the form right, then drop the reps to 5-8 IMO.

Get a different trainer!!! Oh and for the record, you probably already know, women who lift weights ONLY get huge muscles if they're on steroids.

This is not true.

I am a trainer. You are at a greater risk for injury if your basic core fitness is not up to the challenge of lifting weights. If you feel like you do have the fitness you need to start weightlifting then tell your trainer. There are a million schools of thought on how to lose weight most efficiently and how to gain/lose muscle mass efficiently. Talk WITH your trainer so you can find what works best for YOUR BODY.

Good luck!

Why is this not true? You think that I can get bulky?

My advice, based on only what I've read and done, is to go with the trainer initially but ask for some training on free weight form also (for later). Go ahead and do his machine workouts and get used to weights, and when you feel capable, either ask to move up or change trainers or do your own thing. I use New Rules of Lifting For Women and it's great. I also check http://www.exrx.net/Lists/Directory.html for new lifts. It has a gif demonstrating how to do every single lift/move.

Good luck!

I'd join a gym and simply ask someone you see doing the lifts you want to do if they can teach you how and watch your form. Just use a light bar. I see no difference in using a machine vs using a free weight--no matter a machine or freeweight, you can have bad form and need TRAINED.
Now, when you said you want ed to do heavy weight, did you make it sound like you wanted to just jump in the deep end or did you make it clear that that was your GOAL? That is the only way I can think the trainer may have been thrown off. Maybe go back or to a different gym and say "I'd like to first learn proper form and really be watched doing deadlifts, presses and benchpress so I can learn the right form using a bar or just a pipe and then move up from there, with my goal being doing heavy lifting with failure at 5 reps or so within the next 6-8 months" If you propose this which is TOTALLY doable, even for someone who isn't very fit at all, and they STILL tell you to "just use the machines", I'd run--or go to the gym, find someone who is doing things properly and ask them to help coach you.

I agree with the trainer's concern about building some core strength before hitting harder / heaver weights. You said yourself that you've not been in a gym in 10 years, and remember nothing about MACHINES, and this time you want to use FREE WEIGHTS.... So you'll not have any idea about proper form for the exercises, what weights will work for you during those exercises etc.

Take a couple of weeks and use lighter weights to focus on FORM. Once you have form down, you'll have built some core strength at the same time, and you're ready to move up to heavier weights.

Your attitude regarding injury is kinda scary. I base that on you saying "blah blah blah" as if you were bored with this person's very realistic concern about serious injury.

I don't say that to be a butthead. I say it because I get the feeling you're excited to get in the gym and get going, and that's GREAT! Just remember that it's a process, just like everything else. Go slow, don't rush, and do it RIGHT.

I recommend that you continue to interview other trainers until you find someone you are comfortable with. (even better yet - see if you can observe them training someone else... discretely - I always watch the trainers in my gym and that's how I would weed them out of consideration or add them to the short list to be interviewed).

Communication is a key aspect of the relationship and it would give me red flags that he is not listening to your needs and desires up front in jointly putting a plan together.

My random thoughts:

1) lifting heavy, means lifting as heavy as you can, within your ability and fitness level. It does not mean you start with heavy weights while you are learning the proper lifting form and builiding your strength. "heavy" is a relative term and not an absolute measurement

2) working on machines makes HIS job easier, but does not provide you any fitness advantage and is exactly what you don't want to do. The occasional machine here or there is fine, but it should not be 90% of what you do. He is being lazy.

3) I worked with a trainer to recover from an injury that had me limping for 6+ months with an IT Band injury and had significant muscle imbalances and a low fitness level. We did free weights and body weight only exercises (bulgarian split squats, landmines, push ups, pull ups, TRX, kettlebells, etc.). He also had me focused on building core strength. We did not do machines and I didn't hurt myself because he paid attention to my form like a hawk. That is what I paid him for... now I'm lifting heavy on my own (NROL4W) and doing metabolic high intensity workouts with a different trainer. (BTW, the first trainer I met with didn't want to work with me because of my stated expectations of what I needed and was looking for, so she referred me to a trainer who was perfect for my needs)

Keep looking - it may take a while to find a good trainer, but it is well worth it. Good luck!!

You obviously don't respect his opinion, so that's reason enough to find someone new.

Similar to shopping for a new doctor who will tell you what you're wanting to hear?

Sometimes we don't like to hear what is best for us. I think she's eager to get going, and he just wants her to be cautious.

A trainer doesn't go to school for over 10 years though.

MANY give terrible advice.

I agree with the poster who said "heavy" is relative. Heavy for me the first time was about 40 lbs on the bar. I gradually increased that. Now, I've been lifting (my) heavy for 9 months now. You can see I have HUGE BULKING GUNS!

I too, read The New Rules of Lifting for Women by Lou Schuler, recently completed it and LOVE it. HIGHLY HIGHLY RECOMMENDED.

I'd start there - well, because I did. I had never lifted anything except my kids before that book.

Honestly I think he/she is being cautious because he/she doesn't want you to get injured. I know from experience when I've laid off of lifting weight (3+ months), the first week back is always pretty rough, and I have pulled muscles before. As a trainer, I would tell this to someone in your position who has not lifted free weights in 3+ months. The bulk thing is a lie, woman cannot get big from lifting free weights because you don't produce significant levels of testosterone. Most likely he is telling you that so he can shy you away from being pushy about the free weights thing. I would listen to him/her though if you want to continue training with him/her. For the first month build your core, use machines etc... and then move on to free weights. It will help to because you won't plateau. Right as your muscle are getting used to the machines you'll move to free weights and be able to build even more lean muscle.

That being said, if you really decide at the end of the day you'd rather just go with free weights, find another trainer that will let you do it. Either way you WILL be okay, and there is no harm, minus the rick of possibly pulling a muscle, which would heal in a week or two, of starting with free weights. Hope that helps!

So I have no experience as a trainer, all my experience is as a physical therapy technician. But since my bachelors degree is in exercise and wellness I did take lots of classes on it. I think the trainer is erring on the side of caution by a lot. Those trainers don't want to have you do something that will end up getting him or the gym sued. With that being said I agree with a couple of the women who suggested starting not necessarily with machines, but light bars and weights, until you have your form down. Start with a 12-15 rep range which is light, but will begin to help build your strength and endurance, while burning fat, for a couple weeks, and then go for heavier weights and the 8 rep range. So yes start lighter for a short period of time to prepare your muscles and then go heavier, if that is your goal. And yes everyone on here is correct when they say you will not get huge by lifting heavy, women are not built that way. lLfting heavy will increase your lean body mass, and therefore help you burn more calories. Good luck!

+1 to the start gradually / core strength suggestion. Develop good form so you can lift more effectively and efficiently once you move up in weight. Core strength will stabilze you when you start complicated compound movements. Lack of core strength can increase likelyhood of injury.

-1 to "You'll get big." Your genetics may allow you to display more muscle on your frame (ex: already broad shoulders may appear slightly broader w/ weight lifting), but you will not start hulking out in two weeks if you start out with the big plates. You'll just be sore as hell or pull something, then miss two weeks of training while you rest whatever you popped by starting to fast.

He couldn't explain the science effectively, so he tried to scare you out of a bad idea. I'd say he meant well, but I'd question his ability to train you effectively if he couldn't express the realistic results you could expect by lifting heavy before you're ready.