If we’re talking about a man’s domain, the weights room has to be top of the list. Never do I feel more self-conscious than when I walk into this testosterone filled arena. As the door swings open I peer in, every set of eyes turn and glare; I expect that at first they think I have stumbled across the wrong door, too short to read the sign ‘Weights Room’. As the room of men begin to realize that there is no mistake, I can see them making eyes at each other. But sometimes, needs must and I’m not going to let this put me off my barbell squats.
My tips on using the Weights Room with confidence:
- Get some advice
If you are a first time visitor to the weights room, then take a friend who knows what they’re doing. If you are lacking in a well-informed friend, then make sure you ask a member of staff for some advice first. The equipment can be dangerous if used wrong and if exercises aren’t done correctly then muscles and backs are likely to get damaged.
- Be efficient
Weights rooms tend to be very busy so know what you are going to do before you go. When finished with a piece of equipment leave the station tidy and put the weights back on their racks.
- No-one is looking at you
I know I have just talked about how it feels when you walk into the weights room. But at the end of the day, you’re in there, nobody minds and nobody is going to stop you – it’s all in your head. Anyone that looks is probably more impressed than anything. So don’t let yourself get intimidated.
- Take a friend
If you’re planning on maxing out, you’ll need a spotter: someone who will be there to catch the bar or weight if you are struggling. This is great for motivation too – you can’t skip a set if you’re being watched – and you can spot your friend while they do their reps giving you a rest.
Exercise of the Week
Barbell Squat
Muscles targeted: Quads, Glutes, Calves, Hamstrings.
Technique: It is advisable to do the exercise inside a squat rack so that if you’re struggling you can drop the bar on the rack. Add weights to the bar, start off light (there are no points for pulling every muscle in your body in an attempt to be hard-core). Step underneath the bar and align your body so the bar goes across your shoulders (not neck). Engage your core and stand up from your legs first. Keep your back straight at all times and look up with your feet shoulder-width apart. Bend your knees down into squat position making sure your knees don’t go over your toes. Inhale as you go down and exhale as you bring the bar back up. The downwards movement should be slow and the upwards movement an explosion of power.
This is a great exercise as long as you maintain good form. If you have never done it before, ask a member of staff to watch you to make sure you’re doing it correctly.
Edited by Faiza Peeran