First PT session, what lifts should I learn

[Mamazita]

Hi,

I've just joined the gym and signed up for a PT. My first session is Thursday! I want to learn how to lift weights properly. What lifts should I ask my PT to teach me. I was thinking squats, deadlifts and bench press. Any others you recommend?

Thanks

They're the powerlifting ones, and are the ones I do. There's also the overhead press. One day I'd love to learn the Olympic lifts but they're more technical. Do you have experience of lifting at all, cos if not you might start just learning the movement patterns with things like goblet squats, kettlebell deadlifts, dumbbell bench press etc before moving to the bar. The bar is 20kg (or 15kg) so you need some strength to start with a bar.

If you are new to the gym then it's important to start slowly. I was a complete newbie and spent nearly 2-3 months working on balance and form with my PT. It's not exactly exciting but it's worth it as I now get to do deadlifts etc confidently.

I like box squats to help with depth, but a good PT won't let you go straight into heavy lifting.

Thank you so much for your replies. I'm a beginner, so will focus on form and not heavy lifting. Excited to get started

I'm excited for you! It is the best thing. I've been doing it nearly a year and still love every single session. Being strong is the best feeling. Enjoy the endorphins

How did you get on @Mamazita ? I have previously tried PTs with the same requests and they avoided teaching me these. I didn't realise at the time they were using stalling tactics. One PT would insist on doing sessions that were more designed to leave me out of breath and only do exercises that needed two people. That guy was clearly working on the assumption that I needed to feel dead at the end of session to feel it was a good workout, and to ensure that I'd keep paying him because I wasnt learning any skills I could use to train independently. The second kept moving me to machines and I realised that a) his knowledge was poor and b) he didn't really believe in women or hobbyists using plates and bars (he felt that was reserved for the serious bodybuilders)

Anyway, a long winded way of saying that its ok if a PT has a plan to build you up to compound lifts, but do make sure they have a plan. A good PT will start with lighter weight similar movements (eg with dumbbells or kettlebells)correcting imbalances , or even using a broom stick/pvc pipe for you to learn the movement.

My experience was a decade ago, I hope that with the popularity of weights that more PTs will be taking these requests from women seriously!

@Proteinpudding thanks for sharing your experience. The PT was very knowledgeable and has set out a plan for me to do compound lifts. We started with dumbbells and kettlebells and worked on form and balance. She said we will work our way up to compound lifts with the bar and weights. I loved the session and have signed up for 10 sessions. Will see her weekly!

So excited to get stronger!

That's awesome @Mamazita and sounds like what I see the new to lifting people being shown at my gym so sounds like they know what they're doing. I was just thinking this morning about when I first started (it's getting on for a year) and how far I've come. I remember my very first squats with a 5kg bar, and how so far I've come since then. Bodies really are amazing at how far they can go with the right input.

That's ace @Mamazita ! I'm glad you're enjoying it too. I think if you can start with a PT you'll make much quicker progress; they'll (initially) be a better judge of how/when to push you. Enjoy! And join us in the lifting support thread if you haven't already 😁

My gym runs a 6 week women's weightlifting class. It's ace.

A good PT will perform an assessment of your fitness and mobility and provide an appropriate program. If you’re new, there’s a good chance your body won’t be ready for them. Barbell back squats are a good example. Goblet squats may be more appropriate initially whilst you build strength/muscle. Deadlifts are the same. They require a basic level of strength and mobility to do with good form. It was a good few months before my PT would left me anywhere near a squat rack!

My advice is be patient and enjoy the process. It’s much better to take time to build your strength and avoid injury. Have fun, it will be one of the best things you ever do for yourself!

@Mamazita how are you getting on? Are you still loving it?

Hi,

I'm still on goblet squats to keep building my form and strength. Im deadlifting 40kg with correct form. Still really enjoying it and my trainer is great. I've found since starting though I've lost no weight, even though I'm eating 1700 calories a day, that's my tdee. My body must be holding onto water!

Hope to join you in the lifting support thread soon

That's great! Well done! 40kg is great progress. Glad you're enjoying it.

I weigh more than I did when I started but it's lots of lovely muscles