Intimidated in the free weight section :/
dg114
Posts: 16
I want to start the first phase of NROLFW but I can't seem to bring myself into the free weight section to do all of the moves. I have no problem picking up free weights but for some reason I am so intimidated to do anything with the bars. Particularly for the barbell squats and deadlifts. Same thing goes for bench presses. Plus, I go to the gym myself and I don't have a spotter so i'm a little nervous to do a bench press because I will probably have trouble just lifting the bar. Anyone else have this problem?! I know the theory in NROLFW is to lift heavy and I want to do the program right.
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Replies
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Get some help. Can you ask one of the trainers at the gym to help you through the routine to make sure you're doing it correctly? Are there other women there you can ask for help?0
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If your gym has a squat rack? do your bench press in the squat rack. Just set the safety pins low enough to get full range of motion, but high enough that you can still crawl out if things don't go well. But I would just ask someone to spot you, it could be a good way to find a lifting partner
If you are unsure of how to do the lifts correctly, check youtube there are a lot of good form videos on there.0 -
I've been working out for years and have always been too intimidated by the weights to touch them. This was for several reasons:
-I didn't want to bulk up
-I thought cardio was the only way to lose weight
*I had NO idea how to use them and didn't want to look like an idiot since the weights section at my gym is usually dominated by meatheads
The thing that works for me was going later on a Friday night. It sounds lame, but the gym will be dead. This means that you will likely have the weights section to yourself and can take all the time you want experimenting with different weights and machines.
Any time I was to try something new but am nervous I go during an "off time". For my gym that means late night on Thursdays, Fridays, or Saturdays. Or on weekend afternoons.0 -
If your gym has a squat rack? do your bench press in the squat rack. Just set the safety pins low enough to get full range of motion, but high enough that you can still crawl out if things don't go well. But I would just ask someone to spot you, it could be a good way to find a lifting partner
^ this I typically go to the gym alone so I just make sure I lift where there are safety bars. Once in awhile I'll ask for a spotter... Most people don't mind.0 -
U CAN DO EET!0
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ask one of the trainers to give you a quick demo of some of the moves you have questions on, especially squats, deadlifts and pushup for stage 1.
no need to worry about asking about the stage 2 stuff like cleans and presses just yet.
i also go alone and set up my workout around one of the power racks. luckily my gym has 3 but i also like to go at a time when it isnt too crowded. plus the best thing about going when it's less crowded but there are still people, you get to see the same guys and then it's easier to ask for things like a spot or even to have someone give you a thumbs up after you just completed a set of tough squats!
i definitely use the safety pins on the power rack, especially since i want to make sure i hit parallel with every rep, and sometimes by that last rep it can be hard to make it up from parallel.
so yeah, dont be intimidated. free weights are your friends. just look at them, over there blowing kisses at you0 -
I can seriously sympathize with your intimidation with the weight room and the “gym rats” or “meatheads” that supposedly own it. Myself, I started on the machines first, I was using the over head press, and squat machine and row machines to build strength before I got in there and struggled with the bar.
I tried fruitlessly to get lifting partners, with no avail, and personally, you may not want one, I didn’t. Partners don’t show up or lag and slow your progress or make you feel inferior if they are excelling at a light of speed pace. Build strength first. Then like another said, get into a squat rack, and go during “off times”. It took me only two times to feel comfortable and now I go and I personally don’t care what they think. I am dedicated, and one of the “meatheads” said to one of the trainers a derogatory remark about me, and he looked at him and said, “she has your *kitten* beat, she’s in here WAY more then you”. Then I had cred… 0 -
I have a home gym. Power rack, FID bench, and an olympic weight set. I ordered everything online and spent about $900 shipped. Lots of times you can find stuff on Craigslist, but I didn't want to wait forever.
I can lift as heavy as I want and whenever I want.0 -
Recently I've been going to the gym in the middle of the day when nobody is there. However, sometimes I have to go at peak hours. I'm lifting with guys who are tons stronger than me. I've realized that they want to see me succeed though. We may not have anything besides lifting in common, but that common bond is what makes me feel like I belong there.0
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Can't think of much else to add to the tips given here.
I too was intimidated by free weights (NRoLW) when I began at my gym. I am now at Stage 2, and have become one with the guys. Where at first they stared at me in bewilderment at the beginning of the program, they now walk up to me and talk.
Ask for help on posture and form - That's the biggest help I can think of.0 -
I was very intimidated of the weight room also. (Yes even guys are intimidated by it) I still dont do the barbell bench press on my own. I just started using the dumbbells and the hammer strength chest press machine and like them better anyways. I looked a bunch of stuff up on youtube before I tried a new lift. Within a week or two you wont even care about the other people in there anymore. Just put on your head phones and start workin.0
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Yep all the tips here! And I've found at my gym the meatheads are actually really nice they chat and will offer to help me take the last guys plates off a machine if they see me struggling. Just get in there and give it a shot you won't regret it!0
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Yep all the tips here! And I've found at my gym the meatheads are actually really nice they chat and will offer to help me take the last guys plates off a machine if they see me struggling. Just get in there and give it a shot you won't regret it!
Nice work!
Yeah don't be afraid to ask for help. I know he friends I lift with are helpful in general when talking to ransoms about form and technique.
OP: before you start lifting heavy, you should make sure you get your form right before adding weight. This is most important, more time spent doing this now will way better than the time you spend if injured not being able to hit the gym.
I love deadlifts and squats now, at first they were intimidating, I'm now repping 220lbs sets with good form. I sometimes drop it back down if I want work on my form. Just get in there and see how you go, just ask someone who looks like they know what they are doing to check your form and to get some advice on where you can improve, most people prob wouldn't mind.0 -
Ok, the first time I went into the "boys section" of the gym....I walked in the area, then walked back out, I walked back in, then out again, I took deep breaths and walked back in again (I am sure I looked all kinds of crazy at this point). I always workout alone, no spotters. But I did come prepared, I had watched each lift probably 12 times at home and had practiced, I also pulled them up multiple times on YouTube or what ever I found them on to look at again at the gym. I did what I could and left, the second time was easier...then the third, at this point I was not lifting heavy, just getting comfortable being there and practicing form. Just entering the area was crazy intimidating for me as women were never over in that area. Well it finally came time for me to get maxes, by this time I was comfortable enough to do them and I was able to ask the guys how to do something or to spot me. I still lift heavy 3 times a week and I still don't workout with people, but I on the bench I have to ask someone to spot me for my heaviest lift and you know what, no one has ever said no....you won't be sorry if you take this step. Not only will it change your body physically, but it will increase your confidence a TON! I get comments from the guys all the time that I make them look bad with my lifting and I can't tell you how good that feels even if they are just being nice.
Get comfortable first, get your form right, that won't take long, then lift heavy...you will love it!
Oh and just so you know, the guys are usually super nice and very encouraging0 -
I recently started exercising with free weights. I struggled lifting the barbell for bench press, so I use dumbbells instead.
About the gym thing... My husband and I found a bench with adjustable squat rack for $120 (not on sale!) at Academy and a 160 pound weight set for $130. Home gyms do not have to be expensive! Plus when the gym is in your house, you run out of excuses for not going!0 -
I've been working out for years and have always been too intimidated by the weights to touch them. This was for several reasons:
-I didn't want to bulk up
-I thought cardio was the only way to lose weight
*I had NO idea how to use them and didn't want to look like an idiot since the weights section at my gym is usually dominated by meatheads
The thing that works for me was going later on a Friday night. It sounds lame, but the gym will be dead. This means that you will likely have the weights section to yourself and can take all the time you want experimenting with different weights and machines.
Any time I was to try something new but am nervous I go during an "off time". For my gym that means late night on Thursdays, Fridays, or Saturdays. Or on weekend afternoons.
Thank you.
I never thought of this.0 -
Youtube proper form, make sure you use light weights til your comfortable and get the motions down properly.
Form > Weight
Be safe, and realize that the people who know what they're doing there, were all in your shoes at one point. It's how you learn.0 -
U CAN DO EET!
Crazy question....but what is EET???? Help.0 -
U CAN DO EET!
Crazy question....but what is EET???? Help.
"it"0 -
U CAN DO EET!
Crazy question....but what is EET???? Help.
From the Adam Sandler movies.
http://www.youtube.com/watch?v=_rAHnwWfsaY 0 -
I'm lucky... I work out in a rehab center and the typical person in there is 70. There are a couple of younger men who hit the weights, and my only problem is they tend to HOG the equipment, like they set it up to do circuit training and then leave heavy weights on the rack, the only set of 15 lb dumbells at their bench, etc. I can't even think of benching the bar because there is usually 150 pounds on it. Lately I've been getting more assertive though and asking if I they are using the stuff. I'm usually given the go ahead and they've even set it up for me a time or two. I'm still learning proper form and too shy to ask for help with that at this point, the trainers are always busy helping heart attack patients and I'm not going to interrupt that! My wrists are not very strong. I still haven't worked up to benching the bar on my own even though I know I could handle it, because I'm afraid my clumsy *kitten* will drop it on my face I'm working on just getting STEADY with it. So for now I use the machine unless my Husband can come with me to spot me. 0
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U CAN DO EET!
Crazy question....but what is EET???? Help.
From the Adam Sandler movies.http://www.youtube.com/watch?v=_rAHnwWfsaY
Oh this made me laugh!!!!
with all the acronyms that fly around this site you are probably thinking "Oh man, there's something else besides BMR and TDEE and NSV and TOM and ........?!?!?" 0 -
If your gym has a squat rack? do your bench press in the squat rack. Just set the safety pins low enough to get full range of motion, but high enough that you can still crawl out if things don't go well. But I would just ask someone to spot you, it could be a good way to find a lifting partner
If you are unsure of how to do the lifts correctly, check youtube there are a lot of good form videos on there.
Right on.
This is also called a Smith Machine. Helps you lift safely without a spotter.
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If your gym has a squat rack? do your bench press in the squat rack. Just set the safety pins low enough to get full range of motion, but high enough that you can still crawl out if things don't go well. But I would just ask someone to spot you, it could be a good way to find a lifting partner
If you are unsure of how to do the lifts correctly, check youtube there are a lot of good form videos on there.
Right on.
This is also called a Smith Machine. Helps you lift safely without a spotter.
Thanks! I totally did not realize I could move the bench into the squat rack!0 -
Never ever use a smith machine. Ever. Well except maybe for standing calf raises.
You might as well bin your book if you're using that piece of crap.
Not being sure of the exercises, equipment, and being intimidated, can all be solved with one PT session.0 -
If your gym has a squat rack? do your bench press in the squat rack. Just set the safety pins low enough to get full range of motion, but high enough that you can still crawl out if things don't go well. But I would just ask someone to spot you, it could be a good way to find a lifting partner
If you are unsure of how to do the lifts correctly, check youtube there are a lot of good form videos on there.
Right on.
This is also called a Smith Machine. Helps you lift safely without a spotter.
Smith Machine: Not even once.0 -
I want to start the first phase of NROLFW but I can't seem to bring myself into the free weight section to do all of the moves. I have no problem picking up free weights but for some reason I am so intimidated to do anything with the bars. Particularly for the barbell squats and deadlifts. Same thing goes for bench presses. Plus, I go to the gym myself and I don't have a spotter so i'm a little nervous to do a bench press because I will probably have trouble just lifting the bar. Anyone else have this problem?! I know the theory in NROLFW is to lift heavy and I want to do the program right.
I went through this too, but the nervousness will pass. I hate to say it, but you've just got to "suck it up" and do it. I had to. It does get easier.
I don't have a spotter for anything either. If you're nervous about bench press, sub in dumbbells instead- those you can drop to your side if you get stuck. You do the exact same as you would with a barbell... but you've got two dumbbells in your hands instead of a bar.
Start squats the same way... don't use the barbell if you are nervous. Use dumbbells instead. Hold them vertically, right in front of your navel.
And good luck! You can do it.0 -
I've been working out for years and have always been too intimidated by the weights to touch them. This was for several reasons:
-I didn't want to bulk up
-I thought cardio was the only way to lose weight
*I had NO idea how to use them and didn't want to look like an idiot since the weights section at my gym is usually dominated by meatheads
The thing that works for me was going later on a Friday night. It sounds lame, but the gym will be dead. This means that you will likely have the weights section to yourself and can take all the time you want experimenting with different weights and machines.
Any time I was to try something new but am nervous I go during an "off time". For my gym that means late night on Thursdays, Fridays, or Saturdays. Or on weekend afternoons.
she isn't concerned about the looks, she's concerned about her physical ability
though it is great input, because this is a common fear for sure0 -
Never ever use a smith machine. Ever. Well except maybe for standing calf raises.
You might as well bin your book if you're using that piece of crap.
bin your book.... nice advice. ^^^^^^^^ this, don't listen.0 -
not that machines overall are terrible, but I know they aren't the best because of their limited range of motion. however, when in need of strength training and one doesn't have a partner or the right form, they can be a good crutch to get going in the right direction0
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