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The Zen of Weight Lifting

nytimes.com

61–70 of 90 posts

Re: The Zen of Weight Lifting

#61
post #32

I'd love to buy a squat rack and other lifting tools to keep at home. I don't live close to a gym but have enough space to lift what I'd like to in my garage. Though, I am worried about the potential for injury or getting myself in a lifting situation that I can't get out of where if I was at a gym someone would run over to help. Is that a reasonable concern? Or am I overthinking it?

Squatting without a spotter can be perfectly safe if you use a squat rack with safety rails and/or a set of bumper plates. Do you have any experience lifting? It's not a good idea to try to just figure it out on your own!

There are some competent personal trainers who do video-based sessions. Start light, and focus on the form.

A lot of lifts are inherently "safe" if you do them correctly (back squats, deadlifts, olympic lifts). If you want to bench press without a spotter, you need safety rails.

Re: The Zen of Weight Lifting

#62
post #3

I would like to know how to start strength training at home - to counteract sitting at a computer (strengthen the core, etc) and to trade some fat for muscle, becoming lean. any recommendations? EDIT: thank you for the overwhelming response

I started strength / resistance training about four months ago, and I've lost at least 15 pounds and have gained considerable strength from working out 4x a week - this is without substantially cutting my calorie intake either. I really cannot describe how good I feel. Additional strength, better posture, less frequent back and shoulder pains (which, the few times they've come up, have resolved within a day - rarely the case before I started working out), better diet, awareness of calorie and macronutrient consumption and sense of accomplishment are all factors that I feel good about.

I'll give a plug for Mind Pump [1] and MAPS Fitness Products programs [2]. No affiliation aside from being a customer. I just finished the MAPS Starter program (a three month program). With one of their 60% discounts it set me back less than $40. I bought a pair of adjustable dumbbells and a $30 fitness ball and was able to do everything in the program. I did get a bench, too, but it wasn't strictly necessary (though I preferred the stability of the bench for certain exercises).

Tao of Stefan [4] has some pretty thorough reviews of MAPS products.

As for their programs, you can get on their mailing list and wait for one of their (usually) monthly 50% discounts. Or you can get Sal DiStefano's book [3] and use some of the programs in there. There's one program that can be done entirely with resistance bands - at home or on the go.

Or you can just watch all their free content on YouTube and figure it out from there!

1. https://www.youtube.com/c/MindPumpTV 2. https://www.mindpumpmedia.com/maps-fitness-products 3. https://theresistancetrainingrevolution.com/ 4. https://www.youtube.com/channel/UCyAV1LG0A66Hd75HSSco76Q/vid...

Re: The Zen of Weight Lifting

#63
post #52
post #32

I'd love to buy a squat rack and other lifting tools to keep at home. I don't live close to a gym but have enough space to lift what I'd like to in my garage. Though, I am worried about the potential for injury or getting myself in a lifting situation that I can't get out of where if I was at a gym someone would run over to help. Is that a reasonable concern? Or am I overthinking it?

This is a completely reasonable concern. I’ve been stuck with 185lb on my chest (modest difficulty at the time). I couldn’t lift it due to fatigue. That particular time, I was able to get it onto my lap. My solution after a few uncomfortable situations was to buy a squat rack with 1 inch safety increments. Rouge fitness sells one. Most racks have 2” safety holes but that’s not enough granularity for full range and sa…

You can also set up the bar without collars and do the roll of shame. Safety rails are 100% the way to go though.

Re: The Zen of Weight Lifting

#65
post #3

I would like to know how to start strength training at home - to counteract sitting at a computer (strengthen the core, etc) and to trade some fat for muscle, becoming lean. any recommendations? EDIT: thank you for the overwhelming response

I will also cast a vote for Starting Strength. Get the book. Watch videos on YouTube. Then find a local certified trainer (hopefully there's one near you) to learn how to do it correctly. Proper technique is super important. If you don't lift correctly you will not be able to make progress and are likely to hurt yourself.

I did all of the above many years ago and even went to a seminar taught by Mark. If you don't know anything about strength training, this is the path.

Diet is super important. If you do not eat correctly you will not make progress. More importantly, don't expect strength training to be a weight loss program. It is not. In fact, you could get fatter and stronger at the same time.

If becoming lean is your primary objective, go to a knowledgeable nutritionist and get on a keto-type diet. Train yourself to be strict and consistent about your diet. It might take you a year or more to develop the right habits. Diet is EVERYTHING. Go take walks every day as your exercise.

I cannot over-stress the idea that diet is the most important thing to focus on if one is interested in becoming lean. For most of us we have to shake really bad eating habits that may have been cemented into our brains over decades. This is tough. And this is the first thing you need to work on body composition is a priority.

Having changed eating habits you can then start to look into exercise to optimize muscle and strength to the degree that might interest you. There's a difference between body building and strength training. In a nutshell, someone with big muscles isn't necessarily stronger. I'd rather be stronger.

So, diet first, exercise moderately until you learn how to eat better and achieve the kind of balance you are after and then add a higher level of exercise to get stronger. You will need to eat more. That's why it is important to learn to eat well.

Re: The Zen of Weight Lifting

#66
post #29

An under-reported benefit of weight lifting: near-total elimination of RSI, at least in my experience. At some point a few years ago I decided to join a gym for the first time. While I improved my posture and BMI a good bit, I might be happiest with the elimination of RSI in my wrists and hands. It started out as something annoying in my 20s, and got very painful in my late 30s. Gyroscopes, powerballs, and other reco…

Repetitive strain injury?

Re: The Zen of Weight Lifting

#67
post #29

An under-reported benefit of weight lifting: near-total elimination of RSI, at least in my experience. At some point a few years ago I decided to join a gym for the first time. While I improved my posture and BMI a good bit, I might be happiest with the elimination of RSI in my wrists and hands. It started out as something annoying in my 20s, and got very painful in my late 30s. Gyroscopes, powerballs, and other reco…

Same for me. Any RSI disappeared after starting lifting weights.

Re: The Zen of Weight Lifting

#68

I've tried a few times to get into weightlifting. I can never stick with it, though. It's not necessarily a self-discipline thing, because I've run thousands of miles over the past decade. When you run, you get outside, you go somewhere, you see and feel different things. There's a race ecosystem that encourages you to get in when you can barely run a mile without stopping and allows you to push yourself as much as y…

> Any tips on this?

Go with someone and write down your gains and take photos.

Re: The Zen of Weight Lifting

#69
post #3

I would like to know how to start strength training at home - to counteract sitting at a computer (strengthen the core, etc) and to trade some fat for muscle, becoming lean. any recommendations? EDIT: thank you for the overwhelming response

Look into Kettlebell training, it does not take much space and it's incredible for general fitness.

Re: The Zen of Weight Lifting

#70

I've tried a few times to get into weightlifting. I can never stick with it, though. It's not necessarily a self-discipline thing, because I've run thousands of miles over the past decade. When you run, you get outside, you go somewhere, you see and feel different things. There's a race ecosystem that encourages you to get in when you can barely run a mile without stopping and allows you to push yourself as much as y…

It's entirely subjective. I'm neutral about running outside, but I enjoy running on a treadmill because I can get into a kind of zen mode or watch something. Similarly, I love weight lifting because the experience of hard muscular exertion is intensely satisfying for me, and the overall lifting session gets me in a similarly zen mode. > When you run, you get outside, you go somewhere, you see and feel different thing…

I started a huge reply to rebut some stuff and/or clarify but...that's not the point here! Not here to argue. Thanks for your input.

It's pretty clear that different people want different things out of exercise, and will have different individual risk factors based on what they're doing.

Thinking about it more, I know that weight (fat) loss is often a goal for my exercise, and I think it's hard to do that while lifting. With running it's simple: Loosely track calories, and each mile on the road gives about 150 extra calories to play with. When I've tried to lose weight while lifting, I usually end up really hungry and struggle to find a balance.

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