Overwhelmed at the Gym

shellyburger

Does anyone one else get completely overwhelmed at the gym? There are just so many different machines that, to be completely honest, intimidate me. Not to mention the super jacked people who always seem to be questioning why I am there.... So I always do my stuff on cardio machines and get too scared to do anything else Thoughts? Advice?

MyOwnSunshine

Peope question why you are there? They come up to you and ask you why you're there????

... or maybe YOU are questioning why you are there and feeling self conscious.

My advice is to go with a plan. It can be a simple plan at first -- maybe to try a new cardio machine each time you go.

Then, have one of the trainers show you how to use the weight machines.

Then, get really brave and find a free weight program and get in that weight room and act like you belong there.

People aren't paying as much attention to you at the gym as you think. Most super-jacked people are challenging themselves and praying they make it through their workout and that their jelly-legs don't fail them on the way from the locker room to their car. If people are paying that much attention to your workout, they're probably not someone I'd worry about anyway.

meshashesha2012

nope i dont get overwhelmed. i always go in with a plan of what i'm going to do and stick to it. the people who get nothing from their workouts or domt see any results are usually the ones who dont have a a plan and just go in will nilly.


your plan should be related to your fitness goals (ie goals less vague than weight loss). some ideas for fitness goals are things like able to finish a 5k in 30 minutes, able to do 10 pullups, able to deadlift 1.5 times my body weight, can do 100 push ups, can swim freestyle 10 laps straight, etc

bonelessskinless

youtube a particular machine and use it until you get good at it then you own that machine.

go to the gym with a friend

go to the gym during off peak hours.

go to a non crowded section of the gym

LASTLY and i do mean lastly pay a personal trainer

DavPul

I don't care how jacked they are, no one in the gym is looking at you wondering why you're there. You're in the gym, we know why you're here. To get in shape, which is the same reason the jacked people are in the gym. Everybody in the gym is happy you're there and will answer any question you have or show you how to work a piece of equipment. Don't be intimidated about any part of the gym (except the men's hot tub. be afraid. VERY afraid)

Best thing to do is to have a plan. I recommend you buy and read New Rules of Lifting for Women. It will explain what you need to do, why you need to do it, and how much of it you should be doing. Having a plan will help you walk in there with confidence.

sash3619

Blasting my ipod and having tunnel vision seems to help me. I am new to weights too and watching videos on youtube or bodybuilding site helps a lot. Also, I always check for alternative exercises for body parts you want to work that day. My gym is small and doesn't have all the machines or too busy. I am still a little intimidated with free weight section of the gym but I am making steady progress. I started with dumbbells and building myself up to barbells psychologically..lol

billsica

I can't figure out all the machines. It looks like star trek. What the heck is an arc trainer vs elliptical??
I just stick to the free weights. barbell, squat rack.
I can use the treadmill if I need to run.

PikaKnight

Does anyone one else get completely overwhelmed at the gym? There are just so many different machines that, to be completely honest, intimidate me. Not to mention the super jacked people who always seem to be questioning why I am there.... So I always do my stuff on cardio machines and get too scared to do anything else Thoughts? Advice?

Are you "mind-reading" and assuming they are looking at you questioningly? Or are they coming up to you, asking you questions and you are automatically assuming it is meant as a negative thing...as if wondering if you belong? I think, as someone else said, this is you just taking it the wrong way.

If they are asking you questions, maybe they notice you are confused/bewildered and are trying to help you out.

Either way, follow the other people's advice. Youtube/Google what the machines are and how to use them. Or look more into working with free weights. Maybe hire a trainer for a few sessions to go over form and how to do certain exercises.

Mustang_Susie

I've been lifting weights for years but have been doing free weights for the last few years instead of machines.
Well, one day it worked better with my schedule to do the machines.
Thing was, the gym went and upgraded their machines without asking me first
So, I plop my butt down on the triceps machine and have NO IDEA how to use it.
So, some young guy (like young enough to be my son) sees me looking like a buffoon, comes over and very nicely explains how to use it.
I do my reps and move on to the machines I KNOW how to use, the whole time wanting to crawl out of the room. :embarassed:
But the more I thought about it, I realized he just wanted me to be safe and have a good work out.
So, I just needed to get past my own insecurities and focus on having a good work out.

maryloo2011

Usually gyms will offer a 1-3 session package to show you the equipment (the motive is to get you to sign up for more sessions). You do not have to sign up of course but this is an excellent opportunity to take advantage of so someone can show you the machines if you want to do them. Plus they usually have stickers on the machines on how to do the movements anyway. If not, memorize or jot in your phone the name of the machine, google it, watch the videos, go back to the gym and do it.

Nobody is looking or judging you. If they are looking in your general direction it's because they are in between sets, resting, and what is on tv (if those are in the weight room) sucks at the moment.

Honestly to get over my fear of the free weights (barbell and dumbbells) I did a ton of research online on programs and what to do, threw on my headphones super loud and did my routine from a piece of paper that I wrote out the night before. Over the years I have taken advantage of the availability of the gym workers (make friends with them!) on the floor, asking them to critique my form. Sometimes I even video tape myself to upload to different fitness groups I am a part of to continuously get feedback and improve form from different folks.

Confidence - everyone was a n00b once. Promise

anemoneprose

Get the book that was mentioned, watch youtube videos, and also get someone who knows what they're doing (may or may not be a trainer) to show you how to do the lifts, at least.

gigglybeth

Are people seriously coming up to you and saying things or are you just assuming they are questioning your motives? In general no one at the gym really cares what anyone else is doing unless they are doing something super crazy or dangerous. The people who *do* notice and either comment or roll their eyes or whatever are insecure *kitten* who no one likes anyway, so screw what they think.

I know what you mean about being intimidated though. After going to the same gym for a year I finally worked up the courage to try some of the strength training machines and I love it! I still have to psych myself up (all the cardio machines face that area), but after I am done I am so proud of myself for doing something I was scared of. Plus, I am noticing results so much faster then I ever did with cardio only.

If you don't know how to work the machines, there is usually a little diagram on them showing how to operate it, but ask one of the employees. It's their job to show you how to safely operate the equipment. If they are rude to you or don't/won't answer your questions ask for the manager. If s/he is still a jerk then find another gym.

maryloo2011

Also pick up either of the following - excellent for beginners to free weights. I'm not an advocate for machine-only training...

- New Rules of Lifting for Women
- StrongLifts 5x5

Alta2000

bodybuilding.com and exrx.net you can look at the various machines and how to use them.

AlyssainNC

What really helped me gain confidence in the gym was having a few personal training sessions. I asked the trainer to make workouts for me that used different features of the gym and then show my how to use each of those things. It really helped me feel more confident and directed in my workouts. I now see my trainer every other week. She tells me what to do for the two weeks between sessions, kicks my booty during each session, and tracks my stats.

DavPul

Mr_Excitement

I always demand to know what people think they're doing in the gym. The nerve of them.

koko12

I don't care how jacked they are, no one in the gym is looking at you wondering why you're there. You're in the gym, we know why you're here. To get in shape, which is the same reason the jacked people are in the gym. Everybody in the gym is happy you're there and will answer any question you have or show you how to work a piece of equipment. Don't be intimidated about any part of the gym (except the men's hot tub. be afraid. VERY afraid)

Best thing to do is to have a plan. I recommend you buy and read New Rules of Lifting for Women. It will explain what you need to do, why you need to do it, and how much of it you should be doing. Having a plan will help you walk in there with confidence.

this^^ go to bodybuilding.com and look for exercises, they have videos to show you proper form and how to use the machine. go to cutandjacked.com for workout examples. i love that website

sparkly86

i totally feel you! I was and maybe still feel a little weird to step out of the cardio zone. However, a lot of machines are fairly easy to use. You can ask a trainer or look it up on the web. They also have instructions on the side, don't be shy to take your time to look at the machines and chose your routine. when i am self-conscious, i just think that i will be the one wearing that cute dress when i get to my goal, so what people say or think does not matter.

lithezebra

A lot of gyms offer a free session with a trainer to familiarize you with the equipment. If yours doesn't, it's worth paying for at least one. You'll get a lot more out of your valuable exercise time if your form is correct.

6550mom

:laugh: :laugh: :laugh: :laugh:

AlyssainNC

So true! I love Jim! (And the gym...).

melb_alex

Does anyone one else get completely overwhelmed at the gym? There are just so many different machines that, to be completely honest, intimidate me. Not to mention the super jacked people who always seem to be questioning why I am there.... So I always do my stuff on cardio machines and get too scared to do anything else Thoughts? Advice?

gosh I can relate!!!! It's so intimidating hey because everyone is watching you! Best thing I got was a trainer so I can easily use the machines now I know what you mean though I never do my squats at gym I am SO unco hahaha

Adw7677

I don't care how jacked they are, no one in the gym is looking at you wondering why you're there. You're in the gym, we know why you're here. To get in shape, which is the same reason the jacked people are in the gym. Everybody in the gym is happy you're there and will answer any question you have or show you how to work a piece of equipment. Don't be intimidated about any part of the gym (except the men's hot tub. be afraid. VERY afraid)

Best thing to do is to have a plan. I recommend you buy and read New Rules of Lifting for Women. It will explain what you need to do, why you need to do it, and how much of it you should be doing. Having a plan will help you walk in there with confidence.

^^^ Hahahaha. Loved this!

Ok, free advice from a fat chick: Go with a friend! I always have my boyfriend show me how to use unfamiliar machines, or I ask him to "adjust this one for me." It makes him feel useful, and it shows people that fat girls are awesome enough to have friends. But, as everyone else said, no one else is paying attention to you (or me) anyways. And if they are, they're saying "good for (that person) for getting off their *kitten* and coming to the gym!!!" Or maybe they're on 'roids and thinking something perverted but worried about their shrunkin junk. Who really knows?

If you can't get past the internal mindgames..... find a smaller gym. We use the fitness center at the local parks and rec center. It's cheaper, no commitments, closer to the house, and there's no muscleheads. It's kinda funny actually. Early in the morning is when the seniors do their workouts. Before noon, there appears to be a group of housekeeping ladies on their lunchbreak. There's a dozen regular fat people. It's where people go to workout to get in shape for the regular gyms. Hahahaha. Everyone is really friendly and always willing to help.

And like someone else said, if there's a machine you want to try, look at the name of it, research it, and try it out next time. That way you aren't fumbling with it and feeling all self-conscious.

Above all, HAVE FUN!!!!! Enjoy your time because it's YOUR time.

melpinklv

I hav found that the best plan is to go with a friend, and whenever we see someone new we tend to mention how glad we are that they made the effort to get there and change their lives. There are even some people who we know started around the same time as us, and they have lost so much weight and are looking amazing, making us envious :bigsmile: ! The gym can become a community, if you just sometimes talk to the person next to you (some idiot even tried to hit on me, and all I was thinking is "Im sweaty!")

To echo what someone said above, try to go at off peak times, its less intimidating. Also, our trick to figure out how to use a machine, watch someone else. So if someone is watching you, and you are wondering if you're doing it right, smile, they may be trying to pick up tips

astronomicals

find program

go to gym

do said program as written

go home

rest

rinse repeat

---

I'll admit that I people watch. Looking at mirrors is annoying and looking the the floors and ceilings feels emasculating. If you get enough awkward looks then check your form, lol. I dont think people give people strange looks cuz youre outta shape, they do it because your form sucks or your doing something considered poor gym etiquette. However, all beginner's form sucks, so, who gives a flying duck. Just go and improve. You'll make friends and feel like you belong in no time.

Joehenny

Go pick up the heaviest weights you can.

Lift them

repeat

put em down

walk away

problem solved

Pearlyladybug

Usually gyms will offer a 1-3 session package to show you the equipment (the motive is to get you to sign up for more sessions). You do not have to sign up of course but this is an excellent opportunity to take advantage of so someone can show you the machines if you want to do them. Plus they usually have stickers on the machines on how to do the movements anyway. If not, memorize or jot in your phone the name of the machine, google it, watch the videos, go back to the gym and do it.

This^

My gym offers free sessions 12 times a year (1 per month) to make sure you know what your doing, Getting the most out of your work outs, Checking your progress or change up your program, They also do technique checks so at any time you feel like your not doing your program right they will go threw it again with you.

That's what they are there so i i always try and take advantage of them as much as i can!

edit: i have the worst spelling :blushing: :blushing:

Pearlyladybug

A lot of gyms offer a free session with a trainer to familiarize you with the equipment. If yours doesn't, it's worth paying for at least one. You'll get a lot more out of your valuable exercise time if your form is correct.

and this

Chriztii

I feel the same way but in the classes, oh my god I can't keep up or do the things right .

PlayerHatinDogooder

Pick up New Rules of Lifting for Women.

Get a routine going and get over it.

The more you explore new equipment the more comfortable you'll get.

Don't be afraid to ask questions.