The first time I went into a weight room, I was surprised to see how normal everyone looked. Sure, some guys were doing their best to be intimidating, but overall, if I saw these people in Walmart, I would not have guessed they were weight room regulars.
I know they were regulars, because I then began to do some regular “weight training,” and these were the people I saw all the time. Most of them were friendly and patient. The trainers were ready to answer questions, and did so in a way that made me comfortable asking the next time.
… but it was clear that some active habits could have good long term benefits.
I had been interested in weight bearing exercises since my days in nursing school. Prior to nursing school, I had worked in a nursing home as a nurse’s aide. Then, in nursing school, I got some more insight into the aging process.
This all made me aware of the deterioration of muscle mass and bone density that occurs simply from neglect. Add to that, learning how important muscles are for joint stabilization, and I had at least my informational motivation. I wasn’t looking for the fountain of youth, but it was clear that some active habits could have good long term benefits.
An appointment with a trainer got me started. It was perfect for someone who had no experience with all the specific equipment involved. It also gave me a sense of validation for even venturing into this previously mysterious room.
My routine was basic, all using machine weight, and probably didn’t take more than 30 minutes. After I had spent a few weeks doing it, I had other questions and problem solving. My husband could answer some of those things for me. There was no internet to speak of then.
Basically, I learned that there are lots of options to make a weight training regimen safe, fun, and effective.
As I either got stronger, bored, or frustrated with various equipment, I tried new things. I discovered interesting things about the differences between free weights and machines.
For instance, the machines were comfortable for the legs, but my arm joints were feeling strained by machines. I was told these individual variations were normal. I was coached in how to use the dumbbells for things like tricep and bicep curls. Basically, I learned that there are lots of options to make a weight training regimen safe, fun, and effective.
To that woman, I was one of “those people in the weight room.”
Thus, I ventured tentatively into the other zone of the weight room, where all the mirrors were and where some people grunted and huffed and bulged. And I tried to look like I knew what I was doing. I continued fine tuning my schedule and my weight training routine for a few years, without ever becoming a threat to any competition body builders. However, I gradually got stronger.
I never bulged, verifying what my husband and the trainer had assured me of. But I did have an encouraging moment one day. A trainer came over to tell me she had just had a appointment with a first-time weight room attendee. The normal question had been asked about goals. The lady had pointed to me and said, “I want to look like her.” To that woman, I was one of “those people in the weight room.”
so regular weight training faded away for a while.
Fast forward about 10 years. Three years ago. I stopped going to the weight room at the gym. I still did some TRX exercises at home. I also was doing a lot of outdoor work in the yard, but I wasn’t visiting the gym for swimming (My husband built me a backyard exercise pool), biking (we invested in spin bikes for our home), or running (barefoot running is best done outdoors!) anymore, so regular weight training faded away for a while.
Then, last fall I could tell I was losing overall upper body muscle strength. This kind of surprised me with all the gardening and swimming I do, but I could see how the gardening might be somewhat inconsistent and lacking symmetry. The swimming might work the back and lats some, but not the arms overall the same way as weights.
I was also starting to feel a decreasing joint strength in my hips, back, and knees. It is hard to explain, because it wasn’t anything drastic or affecting things like running or dancing, both of which activities I engage in with gusto on a regular basis. I was just starting to feel my musculoskeletal frame was getting weaker. I thought I might as well see what I could do about it.
My husband got me a new pass for the gym for Christmas and I went in for a session with the trainer. I wasn’t interested in doing a lot of research to figure out a routine. It is not a subject that really grips me. Also, I figured since a session with a trainer was part of the package, I might as well take advantage.
I discovered I really, really like doing squats with a barbell!
The trainer was a very nice young woman. Well, 30something IS young to me now. She listened to my goals and concerns. I wasn’t interested in taking a lot of time for my weight training, but I wanted it to be well rounded. She came up with an impressively comprehensive routine using a big rubber cylinder called a Viper. She walked me through it all and left me with a chart to follow.
The following week, I went in for my first session by myself and found I was dreading the exercises with the Viper that she had recommended. I felt kind of bad, because she had designed a routine that was to my specifications, but I also knew that if I really didn’t like how certain exercises felt there were other options for the same result. What clinched it was that a class was using the Viper, that I was supposed to balance and lift for the lunges and squats. If I was going to do my exercises, I needed alternatives.
Another trainer was at the desk. When I briefly explained my dilemma, he cheerfully showed me how to use the dumbbells and barbells to the same effect. I discovered I really, really like doing squats with a barbell!
I am shocked. It would never have occurred to me to try it before. It always looked so intimidating. I just had to lift it to rest on my upper back, watch my knee alignment some, and I felt I could do squats all day. Well, up until I had done five of them, anyway. Then, it got harder, but, and this is the wonder of it, I was still having fun!
Now that I have tweaked the routine to suit me, I look forward to my newest weight training regimen. Strangely, this time around, I use a couple machines for some upper body work (although not the same ones that bothered me before), still dumbbells for bicep and deltoid strengthening, and free weights only for leg exercises.
My weight routine is still only about 30 minutes long and I am only doing it 2-3 times a week, but after a couple weeks, I am already seeing results. I may be one of the oldest people in the weight room now, especially of my gender, but I am getting comfortable there again. It has to help motivate others who see me, who might feel the weight room is mysterious. If someone like me can hang out in the weight room, they can to.
Edit: We have invested in weights for our home gym the last few years and enjoy group sessions with our now-adult children regularly.