Squats are always done on a loose bar right? Do you need someone to spot you etc or do you just do the work on one of those mats so you can drop the weight when you've finished your set?

I'm not even sure if the gym I'm looking at has loose bars etc. Its part of a golf club and its members are mainly oldies doing a bit of cardio and stuff. I know they have several multigyms etc though

do you have access to an actual gym like 24x7 or something?

I'm not sure what you mean sentinel???

I have a friend who works at the golf club and he says at the time of day I'm looking to workout it'll be empty. As I say its basically aimed at the 'older' generation and they'll be no one to spot me for sure.

Please remember I'm an absolute beginner to lifting, even though I'm a boxer.

I think Sentinel was just asking whether you had access to a 24 hour gym. It doesn't sound like this gym you are talking about is the right one for you. Is there no other choice near you?

You don't really need a spotter for squats as long as you start light and build on it. What you do need is a safety squat rack or "power rack" which will have safety spotter bars you can place at an appropriate level. Something goes wrong and you just put the bar down on them. Dumping the bar on squats is not something most gyms will take kindly too and it's also very difficult to do safely.

If back squats are a problem then single leg squat variations and front squats, among many other choices, would be very effective alternatives.

With front squats the bar can easily be dumped if something goes wrong although you shouldn't ever need to if you are careful and sensible. You can also of course you safety spotter rack for those as well.

A good thing to use the leg press machine for is to maybe set your towel on while you're using the squat rack.

"Leg press is to squats as dog poop is to Belgian truffles." - Krista

Okay so how much of my maximum should I be looking to lift for 3x5 sets? I've made additional enquiries and it appears this gym has more equipment than I had originally thought.

does it have a squat rack?

I hope so :weights:

You don't need a formula or a specific weight at this point in your career. Just start light and add to it. The pounds will build up very quickly. Doing more now won't help you at all in the long run.