Some thoughts and discussions from me.
10 Ways to Feel Less Intimidated in the Weight Room
Good morning 
I hope your Tuesday is off to a good start. Today’s my only (week) day to sleep in, which is always a good way to start a day 
It’s also my rest day, so I’ll be taking Niko out for a leisurely walk, and then foam rolling and stretching for a few minutes in the gym. Yesterday was a full body lifting day, and I spent about 3/4 of it in the weight room lifting and 1/4 of it in the fitness room doing body weight stuff and my dynamic warm up.
Today I want to talk about you about just that – the weight room. Last week, I posted about what not to do in the weight room, and this week it’s all about what to do in the weight room! Specifically, how to have confidence lifting weights in the gym.
1. Have a plan and know it well. Have you ever gotten up in front of a big group of people to say something, only to completely forget what you were going to say? Intimidating situations can sometimes make us forget what we’re doing, and the weight room can be an intimidating place! Make sure you know your program or plan well – the format, the exercises, and especially how to do the exercises, and with good form. Whenever I write programs for my online clients, I make sure they review the workout, exercises, form and demos – and ask me any questions – at least the day before their workout. Knowing what you’re there to do beforehand will eliminate any guessing during the workout.
2. Bring your program with you! I don’t have a photographic memory, so I always take my program into the gym with me (for both my workouts and my clients workouts.) This way I can just follow along, as well as fill in my weights/reps/sets/notes along the way. For my own workouts, I just take my iPad (I use the T-Notebook for both my and my clients’ workouts,) but a small notebook would work perfectly, too.
3. Don’t worry about people judging you. The men (or meatheads, depending on what type of gym you go to ) will only be impressed that a woman is in the weight room. I’m sure they’re far more concerned about showing off their own biceps rather than judging you or your workout.
4. Pretend you’ve been lifting in the weight room for years. Fool yourself! Walk into that weight room like it’s your home away from home. And then count this as getting out of your comfort zone…which is a good thing!
5. Stay focused. Focus on your progress. Focus on your form. Focus on how badass you are. Focus on the fact that what you’re doing is building muscle, increasing your metabolism, and creating an awesome after burn!
6. Wear flattering, but comfortable clothing. I’ve done it before. Wearing something that looks great, but the entire workout, I’m picking or pulling at something and just completely uncomfortable.
7. Know that everyone starts somewhere, and people go back to the basics, too! Every once in a while, I’ll take a week where I go back to the basics, just to make sure I haven’t created any muscle imbalances.
8. Listen to some kick ass tunes. Sometimes blasting your favorite music can do wonders for your confidence. Put on some upbeat songs that make you want to move for a surge of energy and confidence.
9. Go at less busy times of the day. If you always go to the gym after work at 6:00 p.m., and it’s packed, try to find another time to lift. Can you go in the morning, or on your lunch break, when there’s less of a crowd in the weight room? If not…
10. Have a back up plan. Just the other day, I had a client ask what she should do if the smith bar machine is taken, and she’s working on her incline push ups. Instead of the smith bar, a bench would work fine. If it’s something that’s hard to switch out, like the squat rack, try to be patient, but if it’s something like a kettlebell, maybe a dumbbell would work just fine in its place.
Off to take Niko on a walk, and then later I’m heading to a meeting for work that I hope goes really well! Have a great Tuesday, friends
What tips do you have for gaining confidence in the weight room?
Love these tips! I was definitely intimidated when I started lifting, but the more I learned and felt confident in what I knew the more comfortable I felt! I think the more you do it too, the easier it becomes!
Danielle recently posted…Strawberry Watermelon Kale Salad with Coconut Lime Dressing
Such great tips! I felt really comfortable at my old gym, but I am thinking of joining a new one and I would be lying if this isn’t intimidating to me!
Heather @fitncookies recently posted…How Fitness Looked on our Honeymoon!
Definitely some great tips! I really think going in with a plan and knowing that plan is KEY in the weight room – that one is definitely SPOT.ON!
Katie @ Talk Less, Say More recently posted…From Start to Finish
Awesome tips! For building my confidence in the gym, I’m big on flattering (but comfortable) gym clothes – I just feel that much more ‘in the zone’ when I know I look good. I also try to keep in mind that people are going to be more impressed than annoyed that a girl is in the weight room and lifting heavy 😉
Sam @ Better With Sprinkles recently posted…EDs: The Myth of: “You Chose To Be Like This”.
Exactly this! 🙂
Great tips! I like going at less-crowded times when possible, and I usually bring a written plan with me (or have it on my phone). Totally normal to walk around with a post-it note or folded piece of paper!
Tiff @ Love Sweat & Beers recently posted…My New Lifting Belt… Sort Of
Lots of great tips here Paige! One of the suggestions I often make to my new-to-the-gym clients is to ‘stake their claim’ on a little bit of real estate and do their entire workout in one place. Often they start out at the edge of the room (on the stretching floor or by the mirrors). Eventually they all end up in the middle of the free weights area!
Tamara recently posted…Vacation over? 5 reasons to celebrate coming home
Awesome tips! I’ve only ever gone to a separate free weights/barbell area to do y strength training, but never the real deal weight room with the squat rack and everything (mostly because guys from my school go there. Ugh). But I really want to head in there one day and I’ll keep these tips in mind!
Alison @ Daily Moves and Grooves recently posted…Sugar Crushed
Good tips. I did find the gym intimidating as a newcomer.
fake it till you make it, right? That’s what i say! hehe
lindsay recently posted…Monday Muses: Fitness, Food, and Life
Love these tips- all of ’em! I think looking over your workout beforehand is definitely key. It’s nice to go in with a plan and know how you’ll progress through the workout. And yes- you definitely have to have a backup plan if a machine is taken because if your gym is anything like mine, there is almost always a meat head or two hogging the squat rack for way too long! 🙂
Lauren @ Oatmeal after Spinning recently posted…Confronting an iPhone Addiction
Fantastic post! One thing I might add is not to be afraid to ask for help, if you can’t find something you are looking for, or even if you see someone doing an exercise you’ve never tried before. Ask them what muscles it works and how to do it. That’s how everyone gets new ideas! Thanks for sharing!
Liesl @ Fitnessinthekitchen recently posted…Choosing to Exercise + Pyramid Fat Scorcher
These are great tips. Everyone is too worried about themselves than to look at anyone else, anyway!
janetha recently posted…a meal & a move.