I've been working out for a few months now using the machines at the gym and after surprisingly good progress, I want to move to free weights. Someone suggested NROLW, so I picked up the book. After reading, I have a few technical questions I was hoping you all could help me out with, so here goes:
1. I've used dumbbells for workouts, but never barbell type weights. Should I sign up for a few sessions with one of the trainers at my YMCA to get oriented before beginning?
2. I'm worried about handling the long bars because I'm a pretty short female with small armspan. I tried a bench press with one of these a while ago and it was pretty awkward to balance given my max hand position. Is this a silly concern?
3. Do some of the exercises such as squats or deadlifts require a spotter? If so, what do you ladies who don't have a workout partner do?
4. Do you do the body weight exercises (planks, etc) in the gym or separately at home? My Y's free weight area is pretty crowded with equipment with not much open floor space and I've never seen anyone do things like planks or even step-ups with dumbbells over there.
5. HITT - does it get easier? I tried HITT a few months ago and I felt so wiped and cranky after each session (instead of normal cardio high) I went back to SS cardio on non weight training days. Putting it back in my training program makes me apprehensive.
Thanks in advance - can't wait to start the program.
Hi, Rebecca! Welcome!! I just finished Stage 1, so I'm fairly new, too, but I wanted to make a few comments. I'm sure others who are more experienced will chime in!!
1. The barbell wasn't nearly as intimidating once I began to use it! I asked a couple of people if they would mind showing me the proper form just to make sure, but I haven't had a session with a PT yet. Most of the gym staff don't mind demonstrating proper form.
2. I'm barely 5'2" and I had the same concern about handling the long bar. I've gotten the hang of it pretty well but I've only done squats and deadlifts so far.
3. I haven't used a squatter as yet. The squat rack at our gym has a safety bar thingie so if I had trouble I'd be OK. Now that I'm getting into heavier weights, I've kind of hinted to my husband that he needs to join the gym so he can be my spotter. Deadlifts are OK without a spotter, I think because if worse came to worst you could just drop the bar. However, if you're going to drop it, you probably shouldn't be lifting that weight to begin with. I personally think complete control is important.
4. Our Y had a hall with mats in it that you could do other work and stretching, etc. If there is an empty classroom you could probably use that. I haven't seen many folks doing floor work or even stretching at my gym, but that hasn't stopped me. I do my stuff and don't sweat it. I did just find an empty classroom that is fantastic and will use that whenever classes aren't going on to do stuff like lunges and ball stuff. It's roomier, has lots of mirrors to check form, and is private!!
5. With HIIT, start small and work your way up. Don't overdo. There is a great explanation of how to start small in Stage 2. Can't remember exactly where in the book it is, but I plan to use that strategy.
1. If you're unsure and it would make you more comfortable, sure. Have them also check your form, show you exercises you don't understand, etc.
2. No, it's more difficult for women than men in general because of their relative sizes. You get used to it, and some gyms have shorter bars. The oly bar is 7 feet, the average guy is almost 6 feet, the average woman just over 5... so yes, it's different. You WILL get over it.
3. Nope. Bench, sure. Deads don't. You drop the weight, you're ok. Squats you just dump off your back. A good gym has a squat rack or power cage which has safety bars to catch the bar for you.
4. Do them where they are in the workout. At the gym. Don't worry, you won't take up much space. Find a spot, and do them. Look around for somewhere, there's always somewhere.
5. Actually, it prolly shouldn't. You should always be doing a certain percntage of your max effort, so it will always be relatively difficult. But, A) you'll get better conditioned and used to it so it'll get a bit better, B) you may be going too hard right now and try to backoff just a smidge. Give 80% effort, not 90%.
1. A trainer can help you IF you find a good one who is willing to work with you. Don't pay for someone to tell you that you should go light or stick to machines (some trainers aren't as qualified and smart as others, ya know...). Otherwise, practice with lighter weights (I count those as warmup) until you feel comfortable maxing out.
2. I'm 5'2" and use the Oly bars... it may be a little harder for women / smaller people, but no reason to avoid them or be scared. Practice with JUST the bar at first, and always use clips to keep plates from sliding off when you do load it.
3. I use a squat rack (actually, it's a power rack at my gym) with bars that spot for me in case I get stuck. Don't need a spotter on DL, except maybe if you want someone to check your form.
4. Don't worry about what other people do. Do the workout all together as written, and make room for yourself when needed. Just because you haven't seen it done doesn't mean you're not perfectly correct in doing it.
5. HITT doesn't get "easier" because you keep increasing the difficulty. But, maybe you did too much too soon if you felt so awful... back off a bit or rest longer between intervals at first...
I think, based upon the advice, I'll draft someone I know to help me with form, etc. at first vs. going with one of the Y trainers who don't seem all that good (I see them following women around from weight machine to weight machine with a clipboard), look into the squat rack situation and learn to manage the length of the barbell.
And the advice to use the hallway or other rooms is a good one , we do have a hallway area with mats, stability balls, etc.
Can't wait to get started with NROLW. I got into going to the gym when I quit smoking 2 1/2 months ago to control weight gain/keep my mind sane. Started with cardio which was great for managing withdrawal symptoms, but I started noticing big changes in my body once I added weights and cleaned up my diet. I've gone from zero pushups to ten in just the past month!
Also, I find it really helpful to mimic the moves before a workout. I know some people try out the excercise with broomsticks before starting something new.
This webite has great info, and its run by a short woman who lifts:
I definitely would do a bodyweight set or with a broomstick before you try a new exercise. It's good to just get the feeling of the exercise before you add weight. I actually prefer doing my squats/deads with the big Oly bar instead of smaller ones. Feels better
NROLW Newbie Technical Questions
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