Spotting in Strength Training: When and Why It Matters
"Would You Like Me to Spot You?"
Why Spotting Has a Time and Place in Strength Training
If you’ve ever been in one of our strength classes, you’ve probably heard this:
"Would you like me to spot you?"
And maybe your response has been:
"I think I should be OK, thanks."
Let’s be honest—asking for or accepting a spot can feel intimidating.
“What if they judge me for lifting less weight?”
“What if I fail?”
“They probably don’t want to waste their time helping me.”
But here’s the truth: at BARCH, nobody gives a monkey’s what weight is on your bar compared to theirs. Seriously. The people we attract are the ones who care about seeing your progress, your confidence, and that massive smile when you hit a lift you didn’t think was possible. If anything, they’re your biggest cheerleaders, and their only goal is to help you succeed.
The Value of Spotting
There’s no denying that spotting has its time and place. When we trialed spotting for a week at BARCH and followed up with every single class member individually, the majority told us they didn’t feel they needed a spot most of the time—and that’s perfectly fine!
But there are moments where a spot is invaluable. Testing days, in particular, are a prime example, not just for peace of mind but for safety. It’s not about relying on someone else—it’s about having the confidence to push yourself while knowing you’re protected if things don’t go as planned.
Why Spotting Matters Most
We’re not here to be pushy. Most of the time, you might not need a spot, and that’s absolutely fine. But for certain lifts—like bench press on a Thursday class—having a spotter isn’t just about confidence; it’s about avoiding the worst-case scenario.
If there’s no spotter and you fail to complete the lift, there’s no Plan B. The bar is coming down, and that’s a situation nobody wants to be in. A spotter ensures there’s always a safety net, allowing you to push yourself without the fear of what happens if you don’t get the bar back up.
We’ve seen it happen before: someone insists they can get the weight up without a spotter—and then they can’t. That moment of being stuck under the bar is what we’re here to avoid. If there’s even a 1% chance in your mind that you might not complete the lift, we strongly recommend asking for a spotter. It’s a simple step that could save you a world of trouble.
The Science of Encouragement and Spotting
Studies back this up:
Increased Performance with Encouragement
Research shows that having someone nearby to encourage or support you can boost performance. A study in the Journal of Strength and Conditioning Research found that lifters performed significantly better when a spotter provided verbal encouragement.Confidence Breeds Strength
Psychological studies highlight the importance of perceived safety. Knowing you’re spotted—even if help isn’t needed—allows you to attempt heavier lifts or push closer to failure, which is essential for building strength.
Breaking Down Barriers
It’s easy to think spotting is for “serious lifters” or that asking for help might make you look inexperienced. That’s simply not the case. Spotting at BARCH is about teamwork, camaraderie, and creating an environment where everyone can train smarter and safer.
If you’re unsure about spotting, here are a few things to remember:
It’s not a sign of weakness—it’s smart.
Spotting is easier than you think—most of the time, a fingertip’s help is all it takes.
You’ll lift more confidently knowing someone has your back.
A Balanced Approach
At BARCH, we get it: spotting isn’t for every lift or every person. And that’s OK. But don’t let fear, stigma, or intimidation stop you from saying yes when the time is right. We’ve built a community where everyone supports each other—literally and figuratively.
Next time someone asks, “Would you like me to spot you?”, don’t overthink it. Give it a shot. You might just surprise yourself with what you’re capable of when you’ve got someone in your corner.