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Moronic Monday – Your weekly stupid questions thread(r/Fitness)
No, it is not a valid reason. I am socially insecure as well and had some (what turned out to be invalid) fears about lifting weights.
I joined a gym 11 months ago with the intention of doing cardio for 3 months and then adding weightlifting to my routine. I was worried of not knowing what to do and looking like a dumb ass, so I just kept putting off the weights. I bought Starting Strength and started reading it (good book and I’d recommend it to you). I did my first weightlifting workout on Wednesday of last week and my second this morning.
The basic premise of Starting Strength is that you are weak and inexperienced. It gives you a routine through which you will rapidly gain strength if you follow the program. It will guide you in determining the amount of weight with which you need to be working and it will tell you how to recognize when you’re doing too much weight. If you don’t do too much weight, then you won’t really need a spotter.
Your first workout should be not much more than determining your working weight. You’ll start with the bar, empty, and do some squats. Then you’ll add 10 lbs and do some more. Then you’ll add 10 lbs and do some more. The bar will get “heavy” quickly. Somewhere around 85 lbs for most people, you’ll start to slow down. This is your working weight. Pound out two more sets at this weight and you’re done.
Then you do an overhead press, starting with the bar. Add 5lbs and do s aset. Add 5 more and do another set. Again, the bar will get heavy and this is your working weight. Pound out two more sets.
Repeat for deadlift, but start at 95 – 135 lbs instead of just the empty bar. Add 10 lbs and do another set. Add 10 more and do another set. When you slow down, you’ve found your working weight. DON’T do another set. You’re done.
The next time you do squats, you’ll start with just the empty bar and work your way up to your previous working weight (which was 85 lbs) plus another 10-20 lbs. You always start with just the bar, and you’ll always work up from there. A year from now when you can squat 225 lbs, you’ll still start with just the bar.
You’ll build confidence, and you’ll learn your limitations. You’ll know if and when you’ll need a spotter.