I can't use free weights :-(

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I feel like everybody is recommending that I do machines in the gym instead of weights. In fact, I feel like it's being forced upon me that I am not allowed to try free weights. I am now afraid I have no sense of muscle strength or coordination. I will have scrawny muscles forever it looks like. I hate myself and my body. What's the point of doing anything. I have tried for a few years, I could never get motivated. I'm stuck in the beginning.

Find a new place to work out if they don't allow you to use free weights. Barbells and dumbbells are the foundation for a beginner.

Machines are bad to build basic strength, they can be used to help with imbalances and weak points later on for intermediate/advanced lifters.

edit: Oh and building muscle takes time and requires consistent effort into both lifting AND diet, but is totally worth it in the end.

edit2: I didn't see your other post.

Who's telling you not to use free weights? Unless they have a degree in sports medicine or something similar, their opinion doesn't amount to much. The thing about exercise and health is that everyone has an opinion, even if they have no experience and education. This is a common problem for even experienced bodybuilders and powerlifters. When they're at the gym, every now and then some person, who clearly doesn't know what they're talking about, comes by and "critiques" their exercise regime or how they're doing an exercise. You just have to ignore them for the most part and if they look like they might have an idea of what they're talking about, research it. Even gymrats can be wrong.

You have to find an exercise program that fits your goals, research the exercises (YT is filled with how-to's), and ignore everyone who tries to butt-in. If you've been lifting weights consistently for years and with no progress, you probably also have to do something about your diet. In order to gain weight, even in muscle, you need to be consuming enough calories. IfItFitsYourMacros has a pretty good calculator that gives you an idea of what you should be eating at to achieve your goals.

Hope that helps.

I swear I can't ever use free weights for safety reasons and because my physical disability makes balance and coordination difficult. It's neurological, because G-d is a hateful, bigoted, phobic monster to everyone.

I don't know what your disability is, so forgive my ignorance. Is it possible to stick with light weights and never go over something like 60% of max rep? Maybe work with a physical therapist or a physical trainer?

But even for whatever reason you still can't use free weights; free weights aren't essential to strength and size. There's award winning bodybuilders who use machines exclusively. I suspect the reason you're not getting anywhere is because you're not pushing yourself correctly (hence finding a plan) and you probably don't have an adequate diet for muscle gain.

The phrase 'failing to plan is planning to fail' applies heavily in weightlifting.

A lot of reputable experts suggest that free weights are the only way to go.

Also, is there a routine for lighter weights? What is "lighter"?

A lot of people will swear on their way and only their way, because that's how they got results or that's how they were trained, but there isn't only one true, single way to gain muscle and strength. As long as you have resistance, you're putting in the effort, and have a good diet, you WILL gain muscle. Hell, you can completely forgo weights, do bodyweight exercises or yoga instead, and still gain strength.

Lighter weights depend on your strength and will usually be low enough to not put you into 'failure' (when you can't lift anymore) after all your sets. It's usually around 60% to 75% of your max rep (how much you can lift in 1 full movement). So any strength regime should do, just tone down the % to something you're more comfortable with (but still is challenging!) and if there's an exercise you're not comfortable with, substitute it with one you are. So, if the regime calls for squats and you're not comfortable with that, you can maybe do the smith machine or leg press.

If you do pick a exercise program out (the program picker I posted is a good place to start and to get an idea of what's out there. There's a lot of other programs though), it wouldn't hurt to run it by your doctor or a physical therapist to make sure you're not putting yourself in danger.

There are 4 key factors for muscle growth.
You need to load the muscle to failure, can be done using static hold at the end
correct amount of rest between visits to the gym
7-8 hours sleep
good appropriate diet.

The factor under estimated is the rest required between gym visits. Research has shown it takes 72 hours to9 recover from a hard workout, exercising before you recover is not beneficial. This means going to the gym twice a week, three times a week shows very little improvement over twice a week.

Forget isolation exercises at the start, a small number of heavy compound movements is more effective.

eg. If using weights, Benchpress, Squats, Deadlift

These three work nearly all the muscles. But they MUST be done with good form, when you start "cheating" in the movement to get a too heavy weight up you're wasting your time.

So you can make going to the gym more efficient (takes less time) and produce better results.

Get out there and build muscle.

Is it possible for you to speak to a personal trainer or physical therapist? They can help you put together an exercise program that is appropriate for you.

Machines are an acceptable way to gain muscle; even if free weights are better (which i'm not sure of either), this doesn't make the machine a no-go.
Also remember: low muscle tone is a common trait in aspergers, so you might have trouble building (visible) muscle anyway, even with free weights.

I myself don't look all that strong (low muscle definition), but i have quite some strength behind me, enough to surprise my instructor when i started going to the gym and the machines were set to my levels (they are all automated; fancy stuff)

So, I'm pretty sure I do have low muscle tone. Should I expect not to gain any muscle definition at all?

And it's been really hard to push myself to do anything difficult. Any tips for this?

Nah, you can gain definition, but it'll always be less than what 'regular' people will get from the same routine


To quote Shea Lebouf (or how you spell that): "Just do it".
promise yourself a reward, which doesn't even have to be healthy if you do it sporadically.
like: "the first time i finish X reps on that exersise: i will buy myself some Ben&Jerries"

I do similar things for most of my 'firsts', not just for new exersises; it works wonders

Have you heard of Al Kavadlo? He teaches calisthenics, and provides an easy to follow progression for each exercise, as well as You-Tube demonstrations. He also suggests modifications for exercises that a person might not have the strength to perform in the typical way.

http://www.alkavadlo.com/

One benefit of body-weight strength training is that not only do you not need equipment, you barely need any floor space, so the requirement to get out in a public space and do stuff that looks or feels awkward is eliminated.

Another discipline which can build great strength, and develop reflexes is Original Strength, a program created by Geoff Neupert and Tim Anderson. This system is based on simple, safe movements that most of us first learn as infants, and then later 'forget' as we transition into a world of chairs, cars, video devices, and a whole buttload of sitting down. It is easy to follow and you can't get much safer than crawling like a baby, rolling on the floor, and rocking on hands and knees, yet it builds strength and confidence. This system does require a bit more floor space, but doesn't require weights and it actually builds coordination.

http://originalstrength.net/

going to the gym, using machines "all that expensive machines in the gym" are so overrated trust me.
buy dumbbells you feel comfortable lifting "not heavy" ,and a bar/barbell and plates. and workout at home. u can work all your muscles using them. the key is "don't give up quickly" even if you didn't see fast results . make it a lifestyle