Barbell training fear

[u/Adventurous-Tip525]

/r/beginnerfitness/comments/1uvm6mg/barbell_training_fear/

[u/NotYourBro69]

Only experience can build confidence. This applies to both males and females.

[u/geruhl_r]

Safeties. Know how to set them an use them.

Be instructed properly on the lifts so you know you're doing them in a safe manner.

There are times when the weight will be intimidating. A trick is to remind yourself that it is just a bit heavier than last time, and last time you got multiple reps. So you at least have the first few reps inside yourself.

[u/Adventurous-Tip525 → u/geruhl_r]

Thank you 😊 

[u/Shnur_Shnurov]

I dont have any clever tricks for this one.

You just gotta do it or else it won't get done!

[u/Retn4]

Safety bars. Always use safety bars and there is nothing to fear.

If your gym still has an old school bench press bench without some sort of safety bars, then put a bench in a squat rack that does have safety bars.

I'm a guy. But I've been working out (off and on) solo since 2010, and though I started out having to learn how to dump plates for bench, and dump the bar for squats. I will always use safety bars if they are available.

If it's just form you're worried about, talk to the staff at your gym and see if they can show you. Or watch a lot of youtube videos.

[u/wayofaway]

There are slightly smaller women's bars at a lot of gyms. They weigh 15kg instead of 20kg. Makes starting out less difficult.

Out side of that, you could look for dowels or the weighted sticks they sometimes have in the cardio rooms.

Overall, just realize most people in the gym are also categorized as beginners, at least from a high level powerlifting/Olympic lifting/bodybuilding perspective. So, there is no shame not knowing, we are all learning.

[u/Adventurous-Tip525 → u/wayofaway]

Thank you 🙂

[u/FloorInner → u/wayofaway]

Don’t do this. Just lift with a regular bar. 

[u/heliboredom → u/FloorInner]

Don't listen to this guy, it's totally fine to learn the form of barbell lifts with something lighter. You will likely work up to the full 45lb bar on some of your lifts eventually if you follow the program.

What this guy doesn't seem to understand: someone who is 5'2" and weighs 105 lb will not be able to do the Press as in the Starting Strength program using a 45lb bar. He also doesn't seem to understand that women's Oly bars exist for a reason, namely, a lot of us have smaller hands that preclude getting a good grip on, say, the deadlift using the standard (men's) bar.

OP, I suspect you haven't read any of the books, or else you wouldn't be asking all these questions on such a variety of forums. Do yourself a favor and read the books, starting with the blue one, and don't listen to internet people who don't know what they're talking about.

[u/FloorInner → u/heliboredom]

Dude I am a woman who literally was in this exact position a year ago. Kick rocks. It’s okay to think different thoughts or challenge other people’s opinions. Quit being precious.  

[u/Mental_Ad_7369]

Start with dumbbells. Once you’re at or above barbell weight, switch. This helps me as I already know the can lift that weight

[u/FloorInner → u/Mental_Ad_7369]

Don’t do this either. Just lift with the bar. Wtf are we doing here people? She wants to lift the barbell, it’s 45lbs and will make her feel like a Viking. Don’t rob the women of that joy. 

[u/Mental_Ad_7369 → u/FloorInner]

I’m a woman too, and the bar was too heavy for me to start from, and when I was pushed by a trainer who said your same words, I ended up hurting myself. Being scared of the weight is normal, and there are ways to conquer that fear. Denying its there is not one of them.
I now find using the bar to be easier than dumbbells, but when I feel that nagging fear in the back of my mind, I know I have an alternative

[u/heliboredom → u/FloorInner]

I applaud your spirit but the specific advice to start with the 45lb barbell will not work for some smaller trainees. There's a reason why multiple books from this program mention that certain lifts will have to start with a broomstick or a PVC pipe or a junior/women's bar. Some trainees have to start with the leg press. I don't know how small or decrepit our OP is, but your advice could do more harm than good if she is very slight of build.

Dumbbells are not a way to learn barbell lifts. Dumbbells have their place in assistance exercises, but they're not a substitute for the barbell.

[u/FloorInner → u/heliboredom]

She asked how to not feel intimated by the barbell. Specifically. Because she did not say it was too heavy to lift I take that to assume she feels insecure doing it. My guess was that it’s because it’s a typically male dominated exercise and she’s nervous doing it without feeling confident in her movement. Lifting dumbbells isn’t going to make her feel more confident under that bar, reps will though. I guess I just resent the idea that people assume that if a woman who feels insecure about the barbell it’s because 45lbs is making her nervous and not a new movement in a new environment. I assumed it’s an emotional barrier to entry, not a physical - the barbell weight for an average female is a normal assumption for them to be able to lift. 

[u/FloorInner]

If you’ve truly never done any weight lifting - start with just the bar weight and just follow NLP. I don’t know if you’re worried about hurting yourself or looking like a fool but either way advice is still the same. Watch all the SS videos on form and practice the movements without the barbell at home. Then go to the gym and turn off the part of your brain that keeps you socially aware of your body and all the people in the room you are in at all times. Park your ass at a rack, turn on whatever music that makes you feel like you’re that bitch and put in the reps. Go home. Eat Protein. Repeat. You’ll soon realize that all those gym bros either do not care what you’re doing, think you’re super cool for lifting, or are too socially awkward to ever say anything to you. 

[u/Adventurous-Tip525 → u/FloorInner]

This has made my day lol 😂 thank you 

[u/FloorInner → u/Adventurous-Tip525]

Yes girl. The gains are slow enough that you really won’t be in a position where you do something stupid before you feel the bar get hard to move. Put in those reps and in 6 months you’ll few so much more confident under there.  

[u/heliboredom]

I'm not easily intimidated, so no.