Weight Training for gym phobics?

[KimShea]

So - I am currently just watching what I'm eating, trying to cut back on wine and trying to get in enough steps on the fitbit.  Oh, and walking a 5K once a month.  I keep reading I need to be doing weight training.  I'm too chicken to go to a gym and look pathetic though...  what are some good ways to get in strength training at home?  I do have some hand weights - 5lb I think.  I need some ideas!  Thanks!

[Dominique]

There are various options for training at home, depending on the amount of space you have and the money you can spend. One is to use the resistance provided by your own body. Google TRX, and check their many competitors. The other one is to build your own mini-gym, though you will need more space and more money too. 

PS: I moved the topic to the Get fit forum, since it’s more about fitness than weight loss IMO.

[DominicJ]

Weight training at the gym is a bit pointless as far as I'm concerned, a routine should be 3 sets of 8 lifts, , each taking maybe 5 seconds, if you spend an hour in the weight room you are either lifting too light weights, or you are stood around posing.

http://www.argos.co.uk/static/Product/partNumber/9003204.htm

Something like that would be everything you would ever need for a home weight based workout

https://www.youtube.com/watch?v=vujrO5CMf7s

I am focussed on floor to overhead press, see the vid, but do it without all the jerking around and pauses, it should be a smooth motion.

[Tave]

Trust me when I say no one at the gym will be worrying about you.  They will be more concerned with how pathetic they look!

Anyway, lots of practical options in the house.  My favorites are empty jugs filled with water to your desired resistance level.  You can lift them with your arms.  Or even tie them to your legs.  Now that would look pathetic :).

You could also lie on a mat on the floor and lift a piece of furniture whose weight is within your possibilities: like a chair, table, couch, dresser, etc.

Just suggestions.  You can experiment in the home til you find something that works for you.

[betpchem]

I agree with @Tave - no one at the gym is judging you. It surprises me, but I really like the gym. I enjoy seeing other people and exchanging a few words. Sometimes I even get ideas for new exercises. 🙂

At home, my favorite thing is to use an exercise ball and hand weights. I have a book Weights on the Ball Workbook (https://books.google.com/books/about/Weights_on_the_Ball_Workbook.html?id=G2JD57g11UoC&source=kp_cov... and I use those exercises.

[SebringDon]

@KimShea

I recently joined FitStar, which is strength training based on using your own body weight. All you need is an exercise mat and a computer or mobile device. They give you two customized workouts a week in four separate sessions for free, and you can do some of the "freestyle" workouts as often as you like. If you join for $44 a year (IIRC) you get unlimited customized workouts.

They do an incredible job of customizing the workouts based on your current condition using some clever feedback techniques. I always find myself challenged, but never to the point of thinking it's too hard for me.

 http://fitstar.com/

[DominicJ]

I judge people at the gym all the time!

My favourite was the three men on the squat rack, one lifting, two spotting, who we're actually three lifting, and struggling at that, it was hillarious.

Lots of black slapping and high 5s. 

But people wont be judging you 🙂

[tcjs]

I bought a treadmill. instead of sitting on the couch watching TV I walk

[betpchem]

I have a treadmill, too, but I can't use it and watch TV - my treadmill is too loud. I tend to jog in front of the TV without a treadmill.

[HelenaFitbit]

Yeah, I am pretty self concious of going to the gym.

Instead, I have a stationary bike and recently bought a treadmill and they are on a different area of my house. I turn on my PS3 and watch Netflix while on the treadmill. @betpchem It's loud but I get bored easily, fortunately that part of the house is always empty. 

Also, @SebringDon mentioned Fitstar, and I agree. You don't need any equipment (other than a mat) to get things done. 

[nikkilooloo99]

I go to the gym everyday after work. Going to the gym works for me becuase it keeps me accountable to work out, if I came straight home from work I probably would not use the treadmill or my weights, so kuddos to you for your determination!  

That being said, I do have weights and a treadmill at home for the weekends.  There are a lot of workouts with weights on YouTube, not to mention a whole lot of DVD's at the thrift store that unmotivated people give away. 

[emili]

@KimShea- there are lots of good ideas here for you already. You can invest in dumbbells, kettlebells and find 100s of moves on the Internet. you can search by folks you know like Jillian Michaels so you know you are getting credible advice. the only thing you might be limited in is variety that you will get at the gym. you can use machines or free weights, alternate days- its a more rounded way of working out. as far as feeling self conscience- you will the first week. you will be like a mouse darting to things you think are safe and won't cause anyone to look at you. And then you will realize that unless you are carrying on like an idiot, no one cares. And then you will do what you want when you want. most gyms let you try a day without obligation- just go see if it might be for you.

[Dominique]

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@DominicJ wrote:

Weight training at the gym is a bit pointless as far as I'm concerned, a routine should be 3 sets of 8 lifts, , each taking maybe 5 seconds, if you spend an hour in the weight room you are either lifting too light weights, or you are stood around posing.

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It is true that in a one-hour weight lifting session you spend a lot more time resting than actually lifting. In your example (3 x 8), a 1-minute rest between sets may be sufficient. But if you lift in lower-range reps (eg. 5 x 5 or 5 x 3) with heavier weights, you typically need even longer rest times (2-3 minutes) between sets. This doesn’t mean resting is useless, or that it’s "standing around posing" (OK, it’s possible to stand around posing too), it’s just the way your body works,