Questions from a Confused Beginner

[labydane]

I got the Lifting for Women book a couple of days ago. I read through it and went to start the workouts today.

As of August of 2006 I weighed 244lbs. I joined curves, dropped 70 lbs in about 8 months, left curves when it no longer felt challenging. I joined a different gym which has cuircut machines and free weights.

So, even though I am not a beginner to resistance training, I am a beginner to using free weights etc . .

So my questions are:

Are there alternatives to sit ups? Is it ok to do them on my knees if I can't do 15 of them based on the pictures in the book?

Can I just do chest and shoulder presses on the machines instead?

Is it better to just not do pushups, then do them with bad form?

Squats: Can I use a squat machine? Am I better off with a loose barbell. I ask this because my gym has only one squat bar, but has 2 squat machines. When the gym is crowded I could be standing around for 20 minutes waiting on the squat bar.

Step ups:

Is there an alternative to the step ups? My gym has no step or box to step up on, and they don't appreciate people satnding on the benches. Plus, as a beginner, a bench is pretty high.

I went today and did as much of the workout as I could, and tried to make modification for the things I couldn't do. It was the first time I left the gym after strength training where I felt like I accomplished nothing.

I know in the book he mentions that curves, and gyms that have rod based circut machines aren't the best for you. However, my gym uses the weight based precor 500 series machines.

As a begginer, am I better off sticking with that. Is this workout tailored more to experienced lifters in stead of people who are beggining lifters that also still need to lose 40 lbs or more to end up in their healthy BMI range?

[missjane]

Originally Posted by labydane

I got the Lifting for Women book a couple of days ago. I read through it and went to start the workouts today.

As of August of 2006 I weighed 244lbs. I joined curves, dropped 70 lbs in about 8 months, left curves when it no longer felt challenging. I joined a different gym which has cuircut machines and free weights.

So, even though I am not a beginner to resistance training, I am a beginner to using free weights etc . .

So my questions are:

Are there alternatives to sit ups? Is it ok to do them on my knees if I can't do 15 of them based on the pictures in the book?

Can I just do chest and shoulder presses on the machines instead?

Is it better to just not do pushups, then do them with bad form?

Squats: Can I use a squat machine? Am I better off with a loose barbell. I ask this because my gym has only one squat bar, but has 2 squat machines. When the gym is crowded I could be standing around for 20 minutes waiting on the squat bar.

Step ups:

Is there an alternative to the step ups? My gym has no step or box to step up on, and they don't appreciate people satnding on the benches. Plus, as a beginner, a bench is pretty high.

I went today and did as much of the workout as I could, and tried to make modification for the things I couldn't do. It was the first time I left the gym after strength training where I felt like I accomplished nothing.

I know in the book he mentions that curves, and gyms that have rod based circut machines aren't the best for you. However, my gym uses the weight based precor 500 series machines.

As a begginer, am I better off sticking with that. Is this workout tailored more to experienced lifters in stead of people who are beggining lifters that also still need to lose 40 lbs or more to end up in their healthy BMI range?

I'll attempt some of these:

1. I assume you mean push-ups, and not sit-ups on the knee! If you can't do them on your toes, then do them leaning on something -- like the Smith Machine bar, or a counter or bench. Keep lowering yourself until you are eventually able to do them on the floor.

2. Use free weights instead of machines, like the book shows.

3. Do not use the squat machine (this is probably the Smith Machine -- see #1). It does not promote good form. You are much better off doing squats as shown in the book, either with a BB or DB's. There a lots of good threads here regarding squatting and form.

4. I use the bench at my gym for step-ups. As long as you wipe it off, it shouldn't be a problem. Also, most gyms have aerobic steps that are adjustable to different heights. Don't skip these.....they work!

5. Stick with the free weights and ditch the machines. Really push yourself and lift as heavy as you can, striving to improve with each session.

[karenmc6]

welcome! i am relatively new here too and i did the curves thing too - started at 330+ in september 2006, did curves for a year then joined another gym and did dumbbells and the machines until i discovered this forum and nrol4w. i actually changed gyms this month because planet fitness really didn't have the right equipment (or attitude) for this program.

i'll let the better qualified answer your questions. but i wanted to congratulate you on your fitness gains and urge you to take some time to read through the posts - there is some really awesome info here and everyone is so great! karen

[GinnyLou]

Hi there and congrats on how far you've come! That is a lot of hard work and I'm sure, very gratifying!
I am no fitness expert, but I don't see any reason why you shouldn't do this program. I am newer to the "less reps, heavier weights" way of training and am finding that I truly enjoy seeing myself getting stronger. I also have some weight to lose as well as some body fat. This program (along with the eating part) will get you there, if you stick with it. This board is a great place to get info, ask questions and stay motivated.
Jane has some great suggestions for many of your questions. I currently use of the aerobic steps to do my step ups. Someone else here (Stingo) that his trainer had him climb stairs, in place of the step ups, is that a possiblity for you?
Keep working on those push ups and you'll get them. Last September, I couldn't do any real push ups and now I can. It feels good.
I agree that you should stick with the free weights. You will see better results and doing them that way, engages more of the various muscles and that is a good thing.
My gym is the same way with the squat rack. I tease and say that I "stalk" it. I do my warm up and watch for it to be free and I have stood in line. The best part of it, is the looks I get with people wondering if I am really waiting for the squat rack. I am with Jane and suggest not using the Smith machine. I did that once, because I was still overcoming my phobia of the "squat rack" (without my trainer) and it was very restricted and did not feel good, at all.

It was the first time I left the gym after strength training where I felt like I accomplished nothing.

And that feeling will only improve!
Lastly, don't underestimate your abilities. You can do this.

[stingo]

Originally Posted by GinnyLou

Someone else here (Stingo) that his trainer had him climb stairs, in place of the step ups, is that a possiblity for you?

Since I was mentioned by name (indirectly), I figure I'll post my 2 cents. Yes, that was me - he has me doing them two steps at a time. He (my trainer) on more than one occasion has said that the stairs (all 5 or 6 flights of them) were the Y's best kept fitness secret. Some days I wish it still was a secret...

If your gym has aerobic risers (is there a gym that doesn't offer a step class of some sort?) you should be good to go with the stepups.

As for squatting, you could use dumbbells if the barbell's already being used.

Jane's reply on the pushups is well considered - she's just posted to her log about being able to do 8 and 9 at a time (when she was doubtful she could do one).

You might want to set up a time/appointment with one of the gym's trainers and have them go through the routine with you and show you modifications (if necessary) for the exercises and where and how to do them.

[Cynthia]

I started my pushups using the bar on the Smith machine. Each week I am lowering one additional level. Eventually I will be doing real pushups on the floor!

There is no reason you can't start doing squats with just bodyweight. This is a great way to just learn the right form. I recently migrated off the Smith Machine (I agree with pp's advice to stay away from that unless you're using it for the pushups ) and had some form problems. For now I am just using dumbbells for my squats, but I started the first week with just bodyweight in an effort to get my stance right.

For the step-ups, I've also been using the bench for these. There are some older threads here relating to the step-ups. Make sure you are putting your weight on the leg that is lifting up, not pushing off with the back leg. Once you get the form right on these, you will know! They really hurt (in a good way, of course)!! Do these with bodyweight to start, if necessary.

Congrats on your progress so far and welcome to the forum!

[labydane]

Thanks for the suggestions everyone.

I will try doing push ups against the wall.

I'm not sure what a smith machine is. The squat machine at my gym is a precor. You sit in a chair with you feet against a platform, set the desired weight level, and then push back until your legs straighten. Currently on the squat machine I can lift 180 lbs.

My gym has no aerobic steppers. It offers no step classes, or classes of any kind. It is a small gym, but relatively well stocked. Members have 24 hour access which is nice. There are no risers or stairs of any sort.

I will try talking to one of the trainers that works at my gym. Perhaps they can help me with my form.

[missjane]

Originally Posted by labydane

I'm not sure what a smith machine is. The squat machine at my gym is a precor. You sit in a chair with you feet against a platform, set the desired weight level, and then push back until your legs straighten. Currently on the squat machine I can lift 180 lbs.

My gym has no aerobic steppers. It offers no step classes, or classes of any kind. It is a small gym, but relatively well stocked. Members have 24 hour access which is nice. There are no risers or stairs of any sort.

I will try talking to one of the trainers that works at my gym. Perhaps they can help me with my form.

That's not a squat machine. That's a leg press machine. You want to do squats, so you will want to start with DB's or the squat rack or even body weight to start if you need to do so. But, you want to be standing when you do your squats (as in the book).

I'd go ahead and use the bench for your step if you don't have access to stairs or a step. It's hard work, but they are so good!

[Littlemermaidklb]

Originally Posted by stingo

If your gym has aerobic risers (is there a gym that doesn't offer a step class of some sort?) you should be good to go with the stepups.

Yes there are gym without step classes.. odd I know, but I belong to one. Planet Fitness (as someone else mentioned above) does not have aerobic or step class... or any classes really for that matter. They are a small gym, so I have to use a bench to do step-ups and there's only one squat rack, but about 5 Smith machines (go figure, lol) But it's the best price I found... 10 bucks a month. And on my student salary it's best I can do, hehe

As with everyone else, I agree you should be doing free weights. I know it's scary and intimidating at first, but you will get the hang of it. And a Smith machine is a long bar attached to a rack that has hooks on it so you can set the bar on rungs with the hooks. It has only one plane of motion (up and down) and that's why it's not very good for squats, or bench presses for that matter.

[Cynthia]

Some pics of what a Smith Machine looks like:





note: when inserting equipment images in the NROL4W forum, you must always include the images with the "dorky guy".

[ohammersmith]

Originally Posted by karenmc6

i actually changed gyms this month because planet fitness really didn't have the right equipment (or attitude) for this program.

karen, you rock.

I'm so glad this book came out... pushing women who started with Curves to treat Planet Fitness with disdain.