You can lift safely without a spotter. Most people don't know how though as this question shows. Read my tips and comments below...
### QUESTION ###
"Hi Mehdi, My friend showed me the StrongLifts 5x5 program and I've been wanting to try it. I am a 5'3" female weighing at 115 with 20% body fat. I've been wanting to try to lift heavier. I want to try the program but the problem is, I don't have a training partner/spotter and I'm too scared to try the lifts and have it be too heavy and fall. I also just like the idea of having someone there to catch me if I fail. Suggestions?"
*** MY COMMENTS ***
Well, I'm sure plenty of guys in your gym would be more than willing to help a girl who lift weights :)
I mean, we know how guys are ;-)
Anyway... I've spent the last 10 years lifting mostly alone, without spotter, in my home gym here near Brussels.
And I've failed reps multiple times.
Got stuck on Squats with 400lb on my back more than once.
Could have been trapped and killed, but always got away fine.
Why?
Because I *always* lift inside the Power Rack I bought.
This Power Rack has two horizontal safety pins on each side that will catch the bar if you miss a rep.
Example - check how I'm missing my Squats with 172.5kg in this video...
http://youtu.be/uSiqt3tEyP4
Did you notice how the pins caught the weight?
I didn't get pinned under the bar. I got away fine.
My lower back and knees were fine too.
Heck, I even Squatted another set afterwards.
So if you lift inside the Power Rack and set the safety pins at the proper height, you'll be safe.
Now don't hesitate asking someone in you gym to spot you if you can. This can be helpful the first time you Squat/Bench.
But don't think you absolutely need one.
I've done fine without for most of the past 10 years.
The trick is to get experience with the bar.
How? By lifting more.
Not by doing nothing - can't get better if you don't lift. And you can't expect a spotter to be there all the time (most don't know how to spot anyway).
Instead, start LIGHT and add a little weight each workout.
As the weight on the bar increases, your form, balance and strength will improve as well.
This will increase your confidence with the weights. You'll know how to handle the weights by the time they get heavy.
All you have to do is start light and slowly work your way up. Use my app for this, as it will guide you through the whole process...
Yep, free download and thousands of five star ratings.
Keep it simple.
-Mehdi
P.S. Don't lift in the smith machine. It balances the weight for you which takes work away from your muscles. That's why machines are less effective for gaining muscle and strength. Use free weights instead. Start light to build your confidence and avoid injuries.
P.P.S. If you have a question you'd like me to cover in my daily email tips, send it by hitting the reply button. Include your age, weight, height, and best sq/bp/dl. Keep it short, 2-3 sentences max. Don't send me a whole book :)
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