If you’re entering the weight room for the first time, I know all about the intimidation that comes along with stepping into a male-dominated space. It’s hard not to feel intimidated when you’re a newbie and you’re alone. Before I go any further, let me make one thing clear. Ladies, you will not get bulky from lifting weights. I repeat, you will not get bulky from lifting weights.
When you’re first learning how to lift weights, the movements already feel awkward. Feeling like everyone is staring at you just makes it harder to focus on the workout. With that said, here are some tips:
Go into the gym with a plan.
Write out your workout before you head to the gym. You can pick a few exercises and look them up beforehand (I like to use bodybuilding.com if I am unsure about an exercise), making sure you know how to execute each movement. When you get to the gym, you will complete your plan instead of aimlessly staring at the equipment. You can also use one of our workouts, which you can find here.
Create a playlist.
Make sure that you have songs to help you focus and tune out your surroundings. Your workout will be much better if you do not care about what’s going on in the weight room. Instead of worrying about looking awkward or others staring at you, you can just concentrate on the music and on the workout itself.
Realize that what others think of you does not impact you in any way.
If you feel like fifty pairs of eyes are on you, realize that this is downright false. Even if someone were to look at you and think something negative, it does not impact you in any way. What others think of you does not matter or affect what you’re doing. I know it’s easier said than done, but trust me. Everyone is at the gym for the purpose of becoming fitter and stronger, not to make judgments about others.
Start out small
If you’re first learning how to lift, completing a long and complicated workout might seem unmanageable. Stick to several exercises per muscle group until you’ve mastered them, and then move on. It’s better to be an expert in a few exercises rather than doing ten exercises without proper form.
Use your resources.
There are plenty of resources out there to help you learn new workouts. Anything from YouTube channels (Nikki Blackketter, Sandra Perez, Chris Jones, Brian Turner, and many others) have plenty of information to keep you updated.
Stay positive and know that building muscle takes time.
Stay realistic and know that results will not come in one week. Building muscle is a slow but rewarding process. As the months go by you will notice your strength go up and your body composition change. Let’s be real: nothing is more rewarding than seeing those GAINZZ you have worked so hard for!
Article contribution: Becca Paul