Intimidated in the weights side of the gym
emandlukeplusone
Posts: 38 Member
we went to the gym to lift weights today instead of staying at home. I was looking forward to it cause the kids would be in child care and not "underfoot." BUT oh my goodness do you know how intimidating "That side" of the gym is!!?!?!? I didn't till I ventured over there I grabbed some weights and ran (Literally ran!) to another area with matts and pilates balls. I did most of my routine there till I need to use a bench then did those two real quick and I think I skipped a rep trying to get out of there!
I looked around the gym and realized the bodies I liked best were on the weights not the tredmil but I think I'm gonna stay home for a while. Any tips on getting over it and just biting the bullet and butting in?
I mean what are the unspoken rules?
"heavy" for me is 10lbs. Is there a certain weight you have to be able to lift to not be sneered at?
On another note my husband was impressed I could do a chest press. ( I used an empty bar! hahahahaaaa!)
Thanks!
Emily
I looked around the gym and realized the bodies I liked best were on the weights not the tredmil but I think I'm gonna stay home for a while. Any tips on getting over it and just biting the bullet and butting in?
I mean what are the unspoken rules?
"heavy" for me is 10lbs. Is there a certain weight you have to be able to lift to not be sneered at?
On another note my husband was impressed I could do a chest press. ( I used an empty bar! hahahahaaaa!)
Thanks!
Emily
0
Replies
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No unspoken rules. Just work hard.0
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That side intimidates me, too. Gotta cross over, though...I know EXACTLY what you mean.0
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what is so intimidating about it? I'm a scrawny girl and I go over there and lift weights. The muscular good looking men don't own that side of the gym. You can go over there too.0
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You could always get some weights for home. I work out at home most days and mix it up with Tae Kwon Do or running. I stopped with the gym a year ago and have been more successful with being in the best shape of my life.
Having said that if you really want to work out in the gym do it. Put on sme pumping music and just go for it.
All the best.0 -
It is intimidating at first, but remember, you paid for your membership just the same as all the other people in there did. You have just as much right to be there as you.
As for "heavy" it depends on the lift you're doing and where you're starting. Doing your bench presses and squats with just the bar to begin with is good. Try to work on getting your form down as much as possible. Heavy lifting is typically defied as lifting a weight 5-8 times before you can't possibly do another, whatever weight that may be for you. It varies per person.
Are you following a program?
As for the "unspoken" rules. You should always rerack your weights when you're done using them, and wipe off the equipment when you're done. Don't stare at other people lifting, and just be courteous.0 -
It's hard to know the rules, because there's a good chance nobody there knows the rules or has a clue what they are doing.
As a rule of thumb, just be a considerate human.0 -
It is intimidating at first, but remember, you paid for your membership just the same as all the other people in there did. You have just as much right to be there as you.
As for "heavy" it depends on the lift you're doing and where you're starting. Doing your bench presses and squats with just the bar to begin with is good. Try to work on getting your form down as much as possible. Heavy lifting is typically defied as lifting a weight 5-8 times before you can't possibly do another, whatever weight that may be for you. It varies per person.
Are you following a program?
As for the "unspoken" rules. You should always rerack your weights when you're done using them, and wipe off the equipment when you're done.
I am using a program that I found on a weight lifting for women website. It has 3 different routines to do 3 times a week so you do routine A one day B the next and C etc. in between you have a day of cardio. I think it sounds like a good plan. The routine says to do 3 reps of 20. There is no way I could do that with heavier than 10 but my husband suggested I do the first rep with a SUPER heavy weight like 20 then the rest with 10. From what you said that might be better for me.
thanks for helping me with the "unspoken" rules. I figured I must not know something since they guys just kinda stand next to the bench your using and watch like they are waiting for something....its wierd and creepy!0 -
It is intimidating at first, but remember, you paid for your membership just the same as all the other people in there did. You have just as much right to be there as you.
As for "heavy" it depends on the lift you're doing and where you're starting. Doing your bench presses and squats with just the bar to begin with is good. Try to work on getting your form down as much as possible. Heavy lifting is typically defied as lifting a weight 5-8 times before you can't possibly do another, whatever weight that may be for you. It varies per person.
Are you following a program?
As for the "unspoken" rules. You should always rerack your weights when you're done using them, and wipe off the equipment when you're done.
I am using a program that I found on a weight lifting for women website. It has 3 different routines to do 3 times a week so you do routine A one day B the next and C etc. in between you have a day of cardio. I think it sounds like a good plan. The routine says to do 3 reps of 20. There is no way I could do that with heavier than 10 but my husband suggested I do the first rep with a SUPER heavy weight like 20 then the rest with 10. From what you said that might be better for me.
thanks for helping me with the "unspoken" rules. I figured I must not know something since they guys just kinda stand next to the bench your using and watch like they are waiting for something....its wierd and creepy!
Stick with the program as written. They are usually written that way for a reason, and there's no reason to push too hard to soon.
I remember the first time I went to the "man" side of the gym too. I was still very overweight, and it was pretty intimidating, but just try to be confident and focus on you. Ignore everyone else unless you need to interact with them.0 -
dont be intimidated.
80% of the weight room strut is just people catching their breath and letting their muscles get ready for the next set. the other 20% comes from you actually felling like a bada$$ :laugh:0 -
No unspoken rules. Just work hard.
this x 10, and if you haven't? research beginner lifting programs. Other than that just go lift and become a bad *kitten*.0 -
It IS intimidating to begin with. I found that at first it helped me to have someone to go with who could show me the ropes. Once I was fairly confident that I knew where everything was I started to go on my own. Some tips:
- You have as much right to be there as anyone else
- Have a routine so you know what you want to do before you get there
- It can be easier and less intimidating to lift with a friend, then you can alternate sets and reps
- Pop in some head phones and ignore everyone else
- Heavy is a relative term, lift what you can manage and never compromise on form
- You need to challange yourself with the weight you are lifting
- Anyone who make you feel bad for the amount you are lifting is a douche
, everyone has to start somewhere. The majority of people will be supportive and encouraging
- Put things back where you found them
- Wipe off things after using them
- Ask someone if it looks like they are using a piece of equiptment, just be generally polite but no need to engage in conversations unless you want to
- Give it a few weeks you'll be surprised how comfortable you start to feel once you get into a routine
Feel free to add me as a friend as a fellow female who lifts weights (fairly new to it though)0 -
I approached the Personal Training Manager at my gym and he told me they would be happy to show me how to use the weights. This is a free service because the last thing they want is for someone to get hurt in the gym. The trainer walked me through basic rules and form for exercises and when we finished I knew how to use the weights just like everyone else. Now I use the WHOLE gym that I pay monthly to use!0
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You belong there as much as anyone else. Besides, most people are focussing on their own workout, and not looking at you, even though it doesn't feel that way.
Take a deep breath, and act like you own it. Then actually own it. You can do it! Lifting is fun!0 -
Dont worry about the MeatHeads! If I notice someone new and there struggling or they seem to be out of sorts I offer my time. The victory is showing up first and you are there to be a better you! Keep it going!!!0
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thanks for helping me with the "unspoken" rules. I figured I must not know something since they guys just kinda stand next to the bench your using and watch like they are waiting for something....its wierd and creepy!
This is probably either of two things
Resting between sets of the weights they are doing. Neccessary for recovery
Or waiting for the equiptment you are using, probably trying to make it obvious to others that they are waiting so someone else doesn't jump in front of them
If they are being genuinely creepy or getting in your way, say something and/or inform management
Starting out I would say maybe try doing 3 sets of 8-12 reps of each exercise. This is somewhere in the middle in terms of rep number (not super high ot low). This means you'll be able to focus on form while still lifting reasonably heavy.
Compound lifts (using more than one muscle group) are best and should be done at the start of your workout. For example dead lifts, sqats, bench press, pull ups, dips, overhead press.0 -
Seconded! I always find it intimidating, but I just put in my headphones, put on my best 'bugger off' face, and get to work. I went with a friend to a different gym after work so he could spot me and did the barbell (even empty, it's 45 pounds!) for chest presses. It's less scary with a workout buddy, if it's crowded.
If you can, I've found that the best time (at least at my local gym) is the pre-work hours of the weekday -- everyone in the building at that point is focused on getting in, getting their workout done, and getting out the door before 8. No one even makes eye contact with me at that time of morning, and by and large, the free weight area is almost empty (and the cardio area is packed).0 -
It can be! But usually nobody is going to bother you, you have a right to be there too! I've had to elbow my way in a few times and make a space. It will get easier the more you do it/the more you go--You can do it!0
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I remember being intimidated by that side of the gym. This is what I have learned.
You will feel weird for a while, bc it's a new experience, it's gonna be like that.
It's WAY easier to go there and not be scared if you have a partner that knows what they are doing.
The people who you are afraid are judging you are not ones you should worry about. The people who are actually serious and care about being there for the right reason probably don't even notice you.
Once you are there a while you will get stronger and it will get better!0 -
dont be intimidated.
80% of the weight room strut is just people catching their breath and letting their muscles get ready for the next set. the other 20% comes from you actually felling like a bada$$ :laugh:
Haha! So much truth here! Honestly, people are really more focused on themselves than you (just like outside the weight room too). It may seem like they're staring at you but most of the time they're just zoning out/waiting for their next set.0 -
As a general rule, I'd avoid any fitness advice or routine that is sex specific.
Heavy for you can't be 10lbs (e.g. for squat or deadllift). One of the main mistakes I see people make is that they decide to use one weight for all exercises. There's no way your tiny tricep muscle is as strong as both of your legs for example.
Why don't you and your husband work out a routine you both like, and do it together. One rests while the other one lifts, then you swap the weights and person each time?
Luckily, in the sexist world we live in, if a woman is in a weights area of the gym with a man, anyone shallow/stupid enough to be judgemental, will assume you're being taught, and there is absolutely no pressure on you.0 -
Thanks everyo one for the advice! hopefully I can remember everything you said and be proud of myself for being there next time. I DID pay for that side of the gym too and I don't want to go shell out more money for my own weights. SO "that side" of the gym it is. I figure one of two things will happen. I'll bulk up and slim down and people will be scared of me and leave me alone OR they will get used to me being there and have to get over it. haha...0
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The only way you will get comfortable is to keep going to the "dark side". Most of the people on the weight side are extremely helpful. If you aren't sure about something - ask them. Pretty soon you will be the bada$$ throwing the weights around.0
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Today was my first day on "that" side of the gym. I was really nervous for some reason. I guess I just didn't want to embarrass myself. So I just went for it. I started w/ the dumbbells and just moved on from there to the squat rack and so on. I am using the jefit app on my phone, its nice because it will show you how to do each move and it sets up a routine for you, which you can also customize. Good luck to you! I think it will get easier the more you dive into it.0
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I had the exact same problem. What I wound up doing was having one of my friends go with me and we spotted each other. We each took ten rep turns on the weightlifting equipment until we each had 50 reps on each machine. Then we moved on to plank training and dumbbell exercises. There were guys in and out of the room the whole time, but we were okay because we had each other there for support.0
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As a general rule, I'd avoid any fitness advice or routine that is sex specific.
Heavy for you can't be 10lbs (e.g. for squat or deadllift). One of the main mistakes I see people make is that they decide to use one weight for all exercises. There's no way your tiny tricep muscle is as strong as both of your legs for example.
Why don't you and your husband work out a routine you both like, and do it together. One rests while the other one lifts, then you swap the weights and person each time?
Luckily, in the sexist world we live in, if a woman is in a weights area of the gym with a man, anyone shallow/stupid enough to be judgemental, will assume you're being taught, and there is absolutely no pressure on you.
This!
When I first started weight training, I was intimidated too. You could count the number of women in the weight room with one hand! It really helped having my boyfriend show me the ropes and now I can work out alone in the weight room comfortably, when we're doing different routines. Of the few women I see in the weight room, most of them are training with their boyfriends or husbands, so its nothing out of the ordinary, if you and your husband are doing the same work outs.
Also, if you find the weight room too crowdy and people watching/waiting too close for a machine, you could try coming in at night or early morning. I like going late night for that reason. For some exercises, like squats, I need a longer rest period and I don't like having someone just hovering around waiting for the squat rack. lol0 -
I understand this totally! But don't be afraid. Get your butt in there. Lift hard (for you) and consistently.
The first couple of times will be scary, but as you get familiar with set-up and your routine you'll feel better.
Over a couple of weeks you'll notice the "regulars" and as you show up consistently and working hard you'll find you feel more accepted there. Also if you are scared, turn that focus inward. How is your form? How hard are you pushing? Consume yourself with those thoughts and you'll forget about the other people.
I also found LOUD music in my ears helped the first few weeks
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I just joined a gym. I'm a runner, with plenty of miles under my belt and a few long races to my name, but I know I *should* be doing some resistance work to. So I bit the bullet and joined a gym... While I was spending money, I decided I might as well talk to personal trainer too. So I did the free "Fitness Evaluation" that every gym in the world offers to try to sell you PT time. I was thinking to go in and have some meat head show me how to do squats.
Instead I got an athletic looking guy (the district manager apparently, he was giving the main fitness manager a lunch break and took my appointment) whose build was exactly what I'd like to see on myself. He took me through bunch of "full body exercises" that made use of the weights, the dumbbells, and the cable lift, but all in ways I've never seen before. I loved it. My whole body is pleasantly sore today, and I'm a bit poorer, because they sold me on the PT sessions.
All this to say, if you've got a little cash in the bank and you're willing to spend it on fitness, at least talk to the PT people at your gym. Like any guy who spent any time in the military, I know the basics of resistance training, but what these guys are doing with me is both a lot more fun and seems like it will be perfect for the kind of results I want.0 -
I think a lot of us women have been there. Here are a few tricks I used in order to feel comfortable.
1) met with a trainer twice in order to get familiar
2) I will look up and write down exercises before I go in so I'm not lost or walking around
3) get a workout buddy.
I highly recommend a trainer for a time or two to get over your fear.
Good luck and once you get in there few times it will get easier!0 -
I felt intimidated at first but I decided to just put my brave face on and walk over like I owned it/knew what the hell I was doing. Or if I don't know how to do something or need help adjusting a bench I just put on my girl face and ask a man. Sometimes I need help and usually everyone is very nice and will help/offer help. Now when I workout I'm completely fine. When I started, "heavy" for me was like 30 lbs for lunges or 10 lbs for any type of arm work or I'd squat the bar (45 lbs). If by chest press you mean bench press (not sure?) and you can bench 45 lbs that's really good! Now that I've been lifting heavy for a while I squat 125 and bench 65 and overhead press 55 and deadlift 110 (for 5sets/5reps). Trying to keep improving! As long as you're working hard and doing what's hard for you then don't worry about what everyone else thinks! Most people are too focused on their own workout to care what you're doing anyways! DEFINITELY keep lifting and don't be embarrassed!!!0
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I like going over to the free weights section and lifting more than half the guys over there. :bigsmile:0
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