Buzz
Both free weights and machines offer distinct advantages, yet it’s often fear of the unknown that holds us back from the weight room. Here’s a straightforward guide to picking up weights and using them confidently, even if you’re still figuring it out.
Explore the Weight Room
In many gyms, free weights are separated from cardio and weight machines. While that setup becomes convenient once you’re comfortable with lifting, it can feel intimidating at first. My college gym split them into two rooms, while another gym had them on different floors.
Regardless of layout, take a moment to familiarize yourself with what’s available. If the weights are in a separate space without a dividing wall, you can structure your workout around the machines along the edges and observe the routines.
What if there’s a wall in the way? Even if you can’t sneak a peek at the weight room, you’ll still be alright. There are plenty of options available, and for the best outcome, you can try all three:
Just walk in and take a look. If there’s a desk nearby, don’t feel the need to make up a story—simply say, “I just want to see what equipment you have here.”
Check out your gym’s website; they may have lists of equipment or pictures of the weight room. (Don’t forget to check social media too!)
Request a tour. It’s completely normal to be a cardio regular and not know a thing about the weight room. Staff will be happy to give you a tour and answer any questions.
What Should You Be Looking For?
Your first instinct might be to think, “There are a bunch of intimidating people doing things I don’t understand.” To move past that, try mentally noting the equipment you see and the actions people are doing. Consider these questions:
How many benches are there?
How small are the lightest dumbbells?
Is there space on the floor for exercises like deadlifts?
How many squat cages/power racks are there?
Do any of the cages have a bar attached? (These are Smith machines, and free weight exercises can’t be done in them.)
Where are the extra barbells, clips for the plates, and other equipment that may not be where you need it when you need it?
How busy is the area, and which equipment is most in demand?
You don't need to answer every question, but gathering the right information will set you up for an effective workout. For instance: 'The dumbbells begin at 10 pounds, and finding one of the two squat cages for some barbell exercises shouldn't be too challenging.'
Stride in like you own the place.
Everyone in the weight room probably felt awkward on their first visit. Don’t worry, that feeling will pass.
You might think everyone is watching you. Here's the truth: they're all focused on themselves. (That’s why the mirrors are everywhere.)
No one has a legitimate reason to judge you for using lighter weights or for any other signs of inexperience; we've all been beginners. You'll notice even seasoned lifters using light weights for their warm-up sets, recovering from an injury, following a light day ('deloading'), or for countless other reasons.
If you're concerned about the possibility of people staring, the likelihood is surprisingly low. (Casey Johnston, a muscular woman, confirms: “I’ve been far more creeped on walking the two blocks to my subway stop than at my gym.”) In most cases, people tend to mind their own business, and headphones act as a solid barrier for those few who might approach you for a chat. Just make sure you don't get caught on your headphone cord while lifting.
Try Some Dumbbell Curls
On your first gym visit, focus on a few beginner-friendly exercises. There's no need to map out a whole workout for the weight room; consider incorporating 15 minutes at either the beginning or end of your usual routine.
You might want to begin with dumbbell curls (though, they are often better suited as a finishing exercise). The good news is, you probably already know how to do them: simply lift the weight. Plus, you won’t look out of place—everyone does dumbbell curls at some point. You don’t even have to start with heavy weights; the pink rubber-coated ones usually available near the yoga mats will do just fine. Head into the weight room and get started with the same exercise.
Other beginner-friendly exercises to consider, provided you start with a light weight and watch a few instructional videos beforehand:
Kettlebell swings. Position yourself over the kettlebell, then grasp it with both hands. As you rise to stand, thrust your hips forward to propel the weight upward, aiming to swing it to shoulder height or even overhead.
Shoulder presses. You can perform these using a pair of dumbbells or a barbell.
Squats. If you're already familiar with squatting, grab a kettlebell or dumbbells and add some weight to the movement. If you're ready to step it up, try the squat cage! Set the barbell on the rack at shoulder height, and start by just squatting the bar.
Exercise Safely
Whatever exercise you begin with, always start with light weights. There are two main reasons for this. First, if you’re accustomed to using machines, free weights will make the exercise feel more challenging. Second, without the guided motion of a machine, you might inadvertently perform the exercise incorrectly.
With machines, you might have been accustomed to pushing yourself to the point of ‘failure,’ where you stop once you can no longer complete another rep. This approach can be risky with free weights. Especially when you're a beginner, your final rep should be the last one (or the second-to-last) that you can perform while maintaining perfect form.
For safety, it’s best to do a barbell bench press with a spotter: a friend standing behind you to assist if you struggle with the weight. Since the bar is above your chest, it could be dangerous if you fail to complete the rep. If you don’t have a spotter, either use lighter weights or switch to dumbbells for the exercise.
Power cages come equipped with adjustable bars that you can position at the lowest point of your movement. This way, if you squat down and can't rise back up, the catches will hold the barbell for you. You can also move a bench into the cage to safely perform bench presses without the need for a spotter.
Once you've explored the weight room and completed your first workout, the experience will feel much less daunting. After that, you can choose a beginner-friendly workout plan. Even if you’re familiar with machines or other exercise routines, a program focused on beginners, like Starting Strength, will still offer valuable benefits. To make sure you’re using the correct form for each exercise, consider booking a session with a trainer for personalized guidance. Remember, entering the weight room is only the beginning of your journey—not the end.
