I Want to Start Strength Training, but the Weight Room Intimidates Me
- It’s understandable to be intimidated by the weight room in a gym if you’re new to strength training.
- Go in more confidently by learning technique in advance, trainer Hayley Madigan advised.
- It also helps to go to the gym with a plan, personal trainer Laura Hoggins said.
- Read more Working It Out here.
Dear Rachel,
After years of reading about the importance of strength-training, I’ve decided it’s time for me to give it a try. I want to learn to lift weights, but I find the prospect of going to the gym really overwhelming, and I don’t want to invest in weights to workout at home until I know whether I’ll enjoy it or not. Whenever I’ve gone to the gym before, I’ve felt really out of place and like I don’t know what I’m doing. The weight room is usually male-dominated, which makes it more intimidating to me as a woman, so I always end up feeling scared and just resorting to the cardio machines. What can I do to get over this hurdle, as I really want to get stronger.
— Gymtimidated
Dear Gymtimidated,
More and more women have discovered the benefits of weight training in recent years, but the way you feel is very common.
It is intimidating to walk into a space that’s outside your comfort zone and dominated by men.
Laura Hoggins, trainer at London’s Foundry gyms and author of “Lift Yourself,” believes we need to break down “gym-bro culture” to encourage more women to venture out from the cardio machines.
“Strength training is so important to build the total picture, to gain lean muscle mass for that ‘toned look’, not to mention the physical and mental benefits to your overall health and wellness,” she said.
Prepare well in advance
It’s important to learn the correct weight-lifting technique not only to minimize injury risk, but also to build confidence.
If you can’t afford a personal trainer or online coach, take some time to research the techniques online and practice key movements (squats, hinges/deadlifts, lunges, pushing, and pulling) from home without any weights until you feel comfortable.
“If you’ve got a family member or friend who lifts weights, never feel scared to ask them to show you a few exercises that you can start learning,” personal trainer Hayley Madigan told Insider.
Go in with a plan
Often people walk into the gym, head to the weights area, and look around uncomfortably before retreating to a cardio machine.
To avoid this panic around not knowing what to do, go in with a plan.
Try downloading a weight training app like Madigan’s “Health with Hayley,” which has both gym and home workouts, or simply take a few minutes before going to the gym to write a workout structure for yourself.
“Try to go to the gym when it’s less busy, grab a light pair of dumbbells, and go into an area where you feel comfortable,” Madigan said. “Practice some of the exercises you have learned or copy some of the videos you have found – remember no one is watching or judging you.”
Ask for guidance
Ask your gym if they offer an induction or introductory session, then make the most of it by asking lots of questions.
“They will be more than happy to show you how to navigate the space or teach you some form,” Hoggins advises.
If you can afford it, having a few PT sessions is great, and this was really helpful for me when I first started lifting.
“Having a coach is something I feel strongly about, someone you can trust to work with you to focus on your goals and help you get there slowly and progressively, without you having to worry if you’re doing it right or not,” Hoggins said.
Try weighted machines
If free weights seem a little daunting, try weighted machines.
“These are a great introduction to weight training and will support your technique as all the machines have instructions to show you how to do the exercise,” Madigan said.
“Don’t worry about anyone else, they’re also probably busy worrying if they’re doing it wrong,” Hoggins added.
She advises putting on an empowering playlist and focusing on your workout.
If you don’t feel like your gym has a welcoming culture, try somewhere new.
“Environment is really everything, and I truly believe a gym you can make progress in is one that you feel like you belong in,” she said.
It can seem scary at first, but by pushing through the discomfort, you might just find a new passion that makes you feel fantastic — it worked for me.
Rachel
Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world’s most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she’s always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.
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