Weights at gym off putting

middlehaitch

size102b wrote: »

I do C25K at the gym and Zumba classes I would like to start lifting I’m female 49 and just feel awkward in lifting wrong as so many men are watching ... our gym doesn’t offer much help and no women’s only slots.
Any advice ?
Maybe I should just be brave and do it 😂

That is just about how I initially felt, except the women slot part. I’d done classes, tried the cardio equipment, hated it, and didn’t feel strong enough to start lifting heavy.

The first thing that happened was a realization that lifting heavy was lifting what was heavy for me. (I was imagining starting with a bar that was half my weight almost.)

That was a simple bodyweight (Nerdfitness) routine and a simple beginner dumbbell routine (Hasfit)

Once they were done, it was time to move to the ‘heavy’ side of the gym.

Here is my ‘happy dance’ story.
https://community.myfitnesspal.com/en/discussion/10463651/happy-dance-bench-press-confidence-in-the-gym/p1

Find the programme that suits you,
research how to do the lifts,
Take note of what the good folk here say/recommend,
practice at home (broomstick and mirror),
have your programme written out,
Go to the gym.

Cheers, h.

ritzvin

middlehaitch wrote: »

The first thing that happened was a realization that lifting heavy was lifting what was heavy for me. (I was imagining starting with a bar that was half my weight almost.)

good point. Yeah- for most of us, the bare full-sized olympic barbell is quite likely going to be too heavy for some of the arm work. It took months before I could overhead press the bare barbell. Most gyms will have at least 1 or 2 junior bars - which are closer to 25 lbs instead of 45).

midwestj

Go here:https://startingstrength.com/podcast/quality-of-life-and-barbell-training-for-women

AnnPT77

I was lucky enough to find a "Weight Training for Women" class at a local community education (high school weight room) site, taught by a successful powerlifter. (Yes, there was also a ". . . for Men" class, and an intermediate for both sexes together.)

Not available everywhere, but might be worth a look around for folks in an area where community centers, schools, etc., offer classes.

Silkysausage

They're not watching I promise, everyone is getting on with their own stuff. It's a common theme amongst women assuming we're 'on show' but in reality no one's looking.

I was 42 when I took up bodybuilding and started with a YouTube video part 1 and 2 upper and lower body and took my phone to the gym and followed it.

As I became more comfortable in my surroundings, read more on lifting form and science from the likes of Athlean X, Alan Thrall, Erin Stern and Jeff Nippard I moved onto a more intense and volume loaded programme.

I'm 44 this year and wish I'd started years ago but health issues prevented me from doing so. I believe as a health professional that strength training, especially as a woman, helps us as we age. I have clients with no upper body strength who complain of back and shoulder pain and the advice I give them is to lift weight in one form or another.

hmkiesel

I suggest sticking with weight machines to start if your gym has them, I found them much less intimidating than free weights. As you get more comfortable you can try out the other equipment. I also like to observe how others lift if I am unsure how to use a particular machine or perform a specific lift. In the end, try not to worry about other people because they aren't worrying about you!

riellymaher5512

Hey you got this! As someone who has been working out for 6 years not very consistently I can 100% tell you that no one cares about what other people are doing lol. And if you feel awkward because you don’t know what your doing form wise with an exercise just google the exercise that your doing or ask some one if you doing it right. Usually I have a program all set up so I already know what exercises I’m doing anyway. Let’s goo!

mrlee3674

Occasionally I look at other people in the weights area - the reasons are typically...

- I am killing time between sets and have to look somewhere
- someone is doing an exercise I haven't seen before
- someone has a technique and/or physique which I look up to
- someone is lifting *heavy* and it's interesting to watch

Women in the weights area are unusual enough to warrant a bit of idle curiosity; the other day a girl who must have been under 5 feet, 50 kilos and 20 years of age smashed it with weighted squats (doing heavier than I - a 38yo man - can do). I noticed, but out of surprise and admiration at her form and weight lifted.

It's true that the weights area tends to feel a little 'macho' (it's mostly full of buff guys lifting weights - natch) - but that's not to say that women are in any sense unwelcome, not at my gym anyway.

Keto_Vampire

Barely pay attention to others when lifting; other than paying attention to who is using what, someone is looking for a spot, & the occasional, that looks like an interesting exercise/variation/why am I not doing that anymore?

If concerned about others oogling you just go "gorilla mode" (don't wear anything revealing, baggie clothing/not skin tight, long sleeves, hoodie, earphones in, etc.). I generally gravitate towards areas of the gym less crowded (adapting & knowing lots of exercise variations is helpful...you can do pretty much anything with cables). I'm not intimidated or fearful/anxious of others; I'm just a huge believer in personal space (nasty when people are so close he/she breathes on you)

Lottieehlers

Hello

DancingMoosie

Find a workout buddy. You can spot each other and also not feel like the only female.