Weight training is often intimidating when you are just starting out. If you’re a woman, it can feel like you’re severely out numbered in the free weights. But weight training is a valuable tool for fitness and overall well being. Consistent weight training can help improve fat loss, support bone density, and even help you sleep deeper.
Two years ago I would walk into the gym and feel totally lost. I would stick to the cardio machine and the two weight machines I sort of knew how to use. I lacked confidence and direction. Looking back now, I realized I have gained a few tools to help me grow my confidence in the gym and I am going to share them with you.
1. Have a plan
The number one problem people have with the gym being scary and sometimes ineffective, is that they don’t go in with a plan. I used to walk into the gym hop on a cardio machine for a bit and then wander around the weight machines until I found something that looked easy enough. I never went to the free weights and I always felt like my workout was missing something.
If you don’t have a plan, you will be using your workout time less efficiently. I am not saying you need to push it like an athlete, but you need to use your time effectively. You can download my formula for creating effective workouts at any fitness level here.
Research your chosen movements and understand good form before you begin. This is a work in progress, do not feel pressured to have it perfect the first time, but the only way you will improve is if you practice!
2. Accountability
We are made to be social. A lot of people enjoy the solitude of their workouts but it can be very beneficial to bring a friend. This helps to keep you in a better attitude about your workout and provides fun and encouragement. I can be helpful to have a friend watch your form as you perform lifts to keep you on track.
Even after over a year of weight training I still have people regularly check my form. If you don’t have a workout buddy, film your movements. It can seem silly but especially as you move to heavier weight, it can be so valuable to watch your own form and make adjustments as needed.
3. Get Pumped
I choose to use a pre-workout before I hit the gym because my sessions can be long. The right pre-workout can set your body up for success by increasing blood flow, raising energy levels, and improving focus. It can take some time to find the right one so don’t be afraid if the first one you try isn’t right for you.
My next step is music. I always go to the gym with music prepped and ready to rock. Music boosts your mood and can help you keep focused on your breathing and movements. I have a playlist specifically for the gym that ranges from Taylor Swift to Boston. Everything is feel good, fun music.
4. Worry About Yourself
People do not go the gym to watch your form and judge you. Everyone there is too busy worrying about what everyone is thinking of them to wonder why you only used the 8lbs dumbbell. Just do what you’re there to do and try to release the fear of everyone else.
On that note, don’t be so afraid of messing up. Everyone is slips up and the fear of a mess up should not keep you from an effective workout. Sometimes you just can’t do that movement or that weight is just a bit more than you can manage. We are all human and not matter what our fitness level is we will mess up.
When you are starting out it will be natural to compare yourself to other people, especially with lifting. Just remember you are new and they could be on their 8th year. It isn’t worth the time of comparison. Focus on bettering your own movement with good form. Lifting heavy weight is not what helps you get better. Lifting weight with good form is what helps you get better. Don’t lose your focus.
5. Look Good, Feel Good
My favorite way to boost my confidence in a workout is a super cute workout outfit. Yep, its clothes. I have one pair of shorts that I put on and I instantly feel ready to take on whatever I have for the day. A nice workout outfit can make all the difference in your confidence level.
As a bonus tip, I use workout clothes as a reward. I am not focused on a number on the scale so I don’t worry about that as an “end goal” instead I am focused on improving a little more each day. Every month that I stay on track and focused on honoring my body with movement, I buy a new pieces to my workout wardrobe.
The Madison Olivia 