Place to learn how to deadlift, squat, etc. in DC-area?

[Anonymous]

I've never been a weightlifter, but am interested in learning. I'd like to learn how to deadlift, bench press, and squat. Being 40+ I know form is essential to prevent injury, and I don't trust that a random trainer at the local LA Fitness or whatever will be a good teacher. I've found a few DC gyms with personal trainers, but they're really, really expensive. Does anyone know any gyms with classes that teach this sort of thing, or any other at least somewhat economical ways to learn to weightlift properly? Happy to go anywhere in the DC or Montgomery County area.

[Anonymous]

Have you tried just getting a trainer for a month or so (1x a week) and practicing with lower weights on your own? A personal trainer for 4 sessions is still expensive but it might be enough to get you to a place where your form isn't perfect, but good enough to prevent injury. I also recommend watching some YouTube videos and playing them in between sets as you get a feel for it.

To be honest, I've been doing bench, squat, deadlift for more than 10 years and injuries are usually due to someone having bad form plus too high of a weight for the individual lifter, aka ego lifts. As long as you're not doing something crazy (like trying to squat 100 lbs on day one), you're probably going to be okay as you figure out how to lift.

[Anonymous]

Watch and verify.

I was taught form for lifting in the 90s and it was wrong. Maybe right back then, but now that I am older I am paying the price.

I’ve had trainers of the same age who learned the same technique as me and I just injur my joints on many simple exercises.

Particularly for bench and where/how your shoulder positions for the exercise.
If you watch a diverse number of trainers on social media you will see the younger trainers using similar techniques to lessen stress on your joints.

Then, go to gym and just do light machines for a week or so but watch how people in shape are doing the exercises you are interested in.

You also notice how few people in shape use a bar for most upper body exercises. Primarily dumb bells or kettle bells with their elbows and movements positioned to limit shoulder stress.

It is a real science that you need to build a technique for each exercise. You are not going to learn 20 exercises in a week in proper form that works for you.
Start slow with a few weight exercises and see how your joints (mainly shoulder for upper body since it is used so ) and groin for lower body.

Dead lifts are straight forward and relatively easy to pick up proper form.

A trainer may be a good resource- but on line you can see a whole bunch quickly and pick some common themes and approaches from how they teach the exercises.

Do not trust one person or trainer - you want to see a variety explaining the exercise in a similar method; focusing on how the exercise focuses on the muscle you want to train and limit exposure to joints for injury.

[Anonymous]

Stronger by the Day app is a great place to start & get a personal trainer for a limited time period to get you going. Crunch gym has normally had lower rates that some of the pricier gyms. Or you could try Planet Fitness.

[Anonymous]

Oh and the Stronger by the Day app has a free beginner program too: https://www.instagram.com/beforethebarbell/

[Anonymous]

If you look at built with science on YouTube, Jeremy Ethier, he has form checks on those lifts that would give you a head start.

[Anonymous]

It's not advanced calculus, OP. Watch YouTube videos and start with very light weights. If you have questions, ask someone at the gym who looks in shape. Tons of people at the gym are more than happy to give you advice and evaluate your form.

Start light!

[Anonymous]

Anonymous wrote:It's not advanced calculus, OP. Watch YouTube videos and start with very light weights. If you have questions, ask someone at the gym who looks in shape. Tons of people at the gym are more than happy to give you advice and evaluate your form.

Eh it's worth it to get a trainer so that you don't start with any bad habits picked up from YouTube or some gym rando.

The guy who looks in shape may know how to squat or deadlift, but that doesn't mean he knows how to teach you.

[Anonymous]

Peloton also has intro classes that focus on form and proper technique.

[Anonymous]

Nourish move love - on Youtube

[Anonymous]

I recommend looking up coaches affiliated with USA Weightlifting: https://www.usaweightlifting.org/coaching/coach-directory