Female new to weight training..How do I lose the self concio

chgn4me

I am cardio person and I love it. The elliptical and Zumba are so much fun to me and I really enjoy it but I know I will not get results I want doing only those. So today was my first day of lifting.. I got to gym kind of early because I didn't want to be in front of alot of people (no luck). I felt so self concious being there. I just had the "all eyes on me" feeling. I couldn't wait to be done with the work out so I could go on the elliptical. I have notes and information on the work out I want to do so I can do them correctly and I keep them with me while I work out to reference but I feel like I am just being judged by all the people there.

Anyone have any recommendations or anything to help me to lose this feeling? It is all very discouraging and I feel so out of place there.

Thanks!

1natacha

Does you gym offer weight lifting classes? I take bodypump. I stand in the back. It really helps.

chgn4me

Honestly, I don't know. I will have to look in to that.

chgn4me

Bump.. Any other thoughts?

cyncetastic

Everyone is a little nervous when it comes to stepping out of their comfort zone. Here's a couple pointers:

- Even if you're not feeling confident, act like you are. Its a mind over matter type of thing. Just like when you smile even when you're not feeling particularly cheerful, it will make you a little happier

- No one is probably actually looking at you. Or at least not in a "Geez, what's up with that chick?" sorta way. Try to zone them out. Put your headphones on and concentrate on your workout.

- A lot of gyms offer a short personal training session free. Talk to an employee and see if you can get something like that. Tell them you want to become more familiar with the weight training equipment and you'd like someone to show you how to do some basics.

- Are you able to find a gym buddy? Maybe someone on this site lives near you and wants to team up? Maybe someone else you know? It's always easier to tackle new situations with someone else on your side.


Good luck - it does get easier!

arc_82

Honestly, just do it! Anyone who is watching you is likely just trying to pick up new moves.

I think it is still weird in a lot of gyms to see women lifting. Just be confident! The guys tend to stare at me when I'm lifting, but it is just because there aren't many other women doing it, I lift pretty heavy (in comparison to the majority of women around me who are lifting 5 or 10 lb weights), and I'm confident in my movements.

If you want to be more confident, practice at home, too . Not actually lifting, but just doing the moves. Watch videos on youtube or on bodybuilding.com. Do the moves in front of a mirror to be sure you're doing it right.

Also, does your gym offer free personal training consultations? Most gyms do. Maybe having someone walk you through what you want to do will give you confidence.

Kudos to you for lifting!! It is a really important part of getting healthy and fit.

Edited to add: it is not weird for women to lift. There just aren't many of us in comparison to the guys lifting and dominating the weights sections .

STurbs33

Just get in there and do it. That's probably not the advice you were looking for, but it's the honest truth.

I felt the exact same way as you just two weeks ago. I felt like everyone was watching me as a crossed over into the weights section and starting doing barbell squats. It took me about 15 minutes on being on the treadmill (which I really don't enjoy) to actually walk over there in the first place. But once I started doing my own thing, I was focusing on myself and the music pumping through my headphones. Maybe a couple of people looked at me, but they didn't look shocked or appalled that I was there. I got through most of my workout and was happy with what I had accomplished. My only regret was wasting so much time on the treadmill. I've gone back to the weights every time since, each time feeling a little more confident with myself.

To help with that whole confidence thing, it really helps me to have a motivational/inspirational song playing on my iPod. It gets you in the mindset to really do what you set out to do.

thinclo

great question! bump

ShanaGore

I love Zumba as well, I found a Zumba class that incorporated weights into the class. We used dumbells of different weights, the step, ball ect to get the weight lifting into our workout. It was highly effective.

jsapninz

I know EXACLTY how you feel. I always feel awkward with those complicated machines and the men grunting and sweating everywhere (no offense men, but you intimidate me!). And I had been going to the gym for years and it never really wore off.

So instead I dropped my gym membership and do my strength training at home. You can find lots of youtube videos for exercises and intructionals online for workouts you can do, even without equipment. I've been doing this for weeks not and STILL love it, and notice alot of improvement. AND IT'S FREE.

Plus I have heard alot that the machines make you use muscles in odd ways that isn't really good for you. Core workouts help you with your balance and all around muscles, not just isolation.

Reccomend it! :flowerforyou:

MrsLVF

I am cardio person and I love it. The elliptical and Zumba are so much fun to me and I really enjoy it but I know I will not get results I want doing only those. So today was my first day of lifting.. I got to gym kind of early because I didn't want to be in front of alot of people (no luck). I felt so self concious being there. I just had the "all eyes on me" feeling. I couldn't wait to be done with the work out so I could go on the elliptical. I have notes and information on the work out I want to do so I can do them correctly and I keep them with me while I work out to reference but I feel like I am just being judged by all the people there.

Anyone have any recommendations or anything to help me to lose this feeling? It is all very discouraging and I feel so out of place there.

Thanks!

Just Ignore that feeling & concentrate on you. Remember you're doing it for you, and you can do it. It doesn't matter what anyone else thinks. If all else fails, picture them naked. LOL

mgero212

I started doing circuit/strength training to mix in weights, using my own body weight and cardio to burn extra 3X a week. I felt the same way you did when I started with my routine and I did notice a few woman looking at me but then a few weeks later one of the women came up to me and asked how I was doing a certain move and what it worked. I learned that they were trying to learn something new since they don't use free weights, a bozu ball or a exercise ball in general. If anyone is looking, its because they are curious to see what you are doing and if they can copy it for themselves.

Who cares what other people think. You are doing something to better yourself and thats what is important. If you can do Zumba (my favorite class) then you can weight train.

mes1119

I know how you feel. I have the same problem. Mostly because every time I have lifted in the past I have attracted unwanted attention from men.

Do you have a program you plan to follow? Have you seen a personal trainer?

I suggest getting a plan that you want to follow. Having something to focus on will help. The New Rules of Lifting for Women is a great book and program and costs less than $20. If that isn't enough try seeing a trainer for a couple sessions to help boost your confidence in the weight room. Or you find another female friend that you can lift with.

Ding724

Honestly, people are usually too concerned about themselves to worry about what you're doing...

although sometimes at the gym I'll see people that I think are staring at me while I'm lifting weights and just a few weeks ago my husband noticed too and whispered to me, "If they're watching it's because you're so amazing they want to figure out how to look like you!" lol

Seriously, don't stress. You'll get more confident over time!

reneegee23

Does you gym offer weight lifting classes? I take bodypump. I stand in the back. It really helps.

Bodypump FTW!

BruteSquad

I am going to suggest you read this article:

http://nerdfitness.com/blog/2010/08/09/infiltrating-the-empire-how-to-workout-properly-in-a-commercial-gym/

And know you don't have to go to a gym to get strength training. However, if you have the membership you probably want to use it. For other strength training I would suggest you check out:

www.bodyrock.tv

Jbarbo01

People are a lot less harsh than you think, though I understand where youre coming from. I feel self conscious too if people are judging my form or something. Though there was a past thread on here, and it was interesting that most people agreed when they see people not in perfect shape working out they're just inspired and think its awesome. If people are looking at you, they may just think you're a badass for stepping away from the cardio machines where most women stay. It's really mostly in your head.

If it really bothers you, you could always buy some free weights and lift at home and then go to the gym afterward. You can work on every muscle group with one pair of dumbells. But just remember people really don't think that much about what you're doing in the gym, and if they do notice you they probably just think its awesome you're getting a well rounded workout.

Doreen_Murray

I agree with above "just do it" advice! Start with what you're confident with and just keep at it. Once you build your confidence with your routine then you won't even think about it and just focus on the training. It's just switching your mindset to your exercise versus your environment. If your gym offers free intro sessions with trainers that would be a good thing to do when they're slow and the gym is empty too so you can take what you've learned and apply it on your own. You'll love it once you get your mind into the workout! :flowerforyou:

sara709

New Rules of Lifting for Women.

Buy the book. Read it.

It starts you out slow, has meal and workout plans. You build your strength and confidence at the same time. I love it!

jenj1313

You've gotten great advice so far. Just remember... most of the guys are too busy looking at themselves in the mirrors to actually be looking at you... so just make sure you're not standing between them and the mirror!

In all seriousness, though, just keep at it... just like you'll get stronger the more reps you do, you'll get more confident the more times you go back and lift. There's nothing wrong with being self conscious, and it WILL get better with time... just keep at it!

Good luck :-) Jen

sara709

Does you gym offer weight lifting classes? I take bodypump. I stand in the back. It really helps.

If the BodyPump you do is anything like the aerobics class they do at the gym here with the Barbie weights, it's not weightlifting. That's still cardio.

nataliefallbach

I feel the same way and I enjoy cardio because I feel like I am burning calories and I can eat more later. You are reminding me to get back out there and weight lift. I think people do watch you, I watch people, but its only because I'm curious about what they are doing, how to do it, etc. But I have to agree with the comment above regarding form, I have seen people lift different ways, so
I do watch videos on you tube and I did hire a trainer to help me with form, its so important....now I need to get back out there and do it!!!!

blondejillie

Just Ignore that feeling & concentrate on you. Remember you're doing it for you, and you can do it. It doesn't matter what anyone else thinks. If all else fails, picture them naked. LOL

Uh, if I did that I would be so distracted I wouldn't be able to work out.

SirZee

I can speak for myself, and people who I know who lift weights, your sense of being watched is only in you Most people are there to work hard, and tend to be inward focused on their stuff. If I look at people its mostly to judge whether it looks like they are about to be done with the station/machine.

Momkat65

Maybe you are being looked at because you are new to the weight lifting area, perhaps the veterans are actually looking out for you by watching to make sure you are in good form and not hurting yourself by doing things improperly.
Go introduce yourself and make friends with people who could very possibly be your best resources for weight lifting knowledge!

G30Grrl

I was very self-conscious when I went to the "dark side" of the gym, too. But what has worked for me is this:
I occasionally ask one of the guys who obviously know what they are doing for tips or pointers on form. I explain that I am new to lifting and don't want to develop any bad habits, because I want to be able to lift heavy and really improve my strength.

I have received nothing but the most helpful and courteous responses, plus great advice, AND encouragement form them. and now, when they see me they say Hi and often comment on how I'm improving and really "going for it." It's like they think of me as a bit of a mascot or little sister that they have now taken under their wings. I no longer feel out of place, unless I go at a different time than I usually do and don't know anyone. Then I just pick someone from the new crowd and ask them for a bit of advice. As a matter of fact, I am deliberately doing that tonight because I have a new move I cannot get right, so I am going in during the serious muscle-head hour so I can learn to do it right. These guys are actually much nicer than I expected, and they enjoy being able to explain something in their area of expertise to someone who is genuinely interested in learning and doing it right.

Good luck to you!

MsMargie1116

I would check to see if your gym gives a free training session, and if they do, ask them to show you how to use the machines. I was the same way when I started the strength training, but once I knew what I was doing, I didn't feel like that.

TourThePast

I have notes and information on the work out I want to do so I can do them correctly and I keep them with me while I work out to reference but I feel like I am just being judged by all the people there.

Well firstly, you're probably not as interesting as you think! If it's a half decent gym where people are actually working out, and not sitting around sipping health drinks, they're not going to focus on other people.

But having said that, maybe one way to think of it is to say to yourself

"Okay they're all looking at me, they're judging me, what judgement will they make?"
"They'll judge that I'm new to this, and that's okay because they're right"
"But I'm also smart enough to take notes with me, so I don't get it wrong and hurt myself"

Really, when I started working out at my first serious gym nearly 30 years ago, I felt exactly like you. But six months later, I was one of the people lifting heavy and no doubt unwittingly intimidating new members! :bigsmile:

Just do it anyway, you sound as if you care about getting it right, and that WILL earn you respect in the long term.
Far more respect than the blokes who grunt loudly every time they lift something whether it's pushing them or not, have lousy form because they are lifting beyond their capabilities and who clang the weights down every time then look round smugly as if to say "look at me everyone, look what I just lifted"

We laugh at those people.

We don't laugh at people who are new and taking it seriously.

Nix_

I like kettle bells, I just did it tonight. They are good way to incorporate cardio and weightlifting!

Some gyms also offer women only classes, so it may be worth you having a little look into that

coquette87

There's a certain element of "just get it over with". I'm doing the New Rules of Lifting for Women plan and it calls for barbell squats. I did dumbbell squats for 2 weeks before I could finally work up the courage to tackle the squat rack in the weight room. Basically, I got to the point that my legs could handle way more than my hands could hold and I knew I had to go to the barbell. I happened to get in early on a Sunday when it wasn't busy. Baseball cap went on (I have this theory it makes me look tougher, it doesn't, but it makes me think I do, lol). I walked up to the rack, got under the barbell, lifted it and... nothing happened. No one even noticed what I was doing. Since then, I'm totally confident with the weight room. I just go in and do what I need to do.

So my two pieces of advice are:
1) No one really cares/notices what you're doing, and even if they do think something about you, they probably won't say anything to you.
2) Fake it til you make it. If you can temporarily fake the self-confidence to tackle it, the real self-confidence will follow.

ruststar

Nerd Fitness addressed this question recently in an entertaining way: http://nerdfitness.com/blog/2012/03/15/scared-of-the-gym/