Getting started on weight lifting

generallyme2
generallyme2 Posts: 403 Member
in Fitness and Exercise
Okay, so one of my New Year's goals is to be consistent in weight lifting. I have free access to the military gyms on base, which means there are always TONS of fit guys in there 'pumping iron'. I have experience using the machines but haven't really since HS when I took two classes in weight lifting (about 13 years ago!). I'm a runner and love it, but I also know that I need to build my muscles back up for health/speed/definition reasons.

Needless to say, I'm very nervous and I feel like I'm being watched which then gets me flustered and I look like an idiot trying to change the weights, etc- a lot of the time, the men don't remove the heavier weights. I recently moved here so I don't have any girlfriends to go with, though I AM trying to get people from the running group I started to join me for weights too, but no one wants to.

Any advice/tips/suggestions?

Replies

  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    Don't let the men intimidate you...if they're serious they won't care that you're there,or sit and stare at you.

    Is there someone who can take you round and demonstrate machines, exercises etc so you feel more comfortable? The guys really should unload their plates - rude if they don't! Perhaps ask nicely if they'll unload it, and they may get the idea? If they know you're going to be training there regularly they might get the idea!
  • ME0172
    ME0172 Posts: 200
    The gym I use everyday is on a military base. None of the pumping dudes bother me and will share equipment/benches with me just fine so don't let them intimidate you.

    They should have someone at the gym that will show you the equipment for free as an intro to the gym. They will just walk you around and point everything out if you think that's all you need. They also have personal trainers at most military gyms that are a lot cheaper than civilian gyms and if you think you only want a couple of sessioins to get you started the ones I've known are very nice.

    There is also a lot of good information online if you don't want a trainer and just want some references to get you started. I hadn't weight lifted in years and recently started again 2 months ago. I looked everything up online that I'm doing and feel confident in the gym and am seeing results.

    I recently read an article in Muscle and Fitness on a beginners guide to lifting. One of the best pieces of advice in there is to realize about 99% of the advice you overhear in the gym is false. LOL. So do your own research, unless you are using a personal trainer. Not everyone knows what they're doing just because they're doing it. ;) Good luck to you!!
  • RaggedyPond
    RaggedyPond Posts: 1,487 Member
    I also use the military gym. I had my husband show me around and how to use machines. He would check my form to make sure I'm doing it right.

    Guys will stare because you are new and there are never any girls in the weight area. However if you go consistently you will start to see the same people there all the time and they will get used to seeing you there.

    *If there are plates on it sometimes that means they are still using it. If not just unload them yourself. That is also using strength putting back weights.
  • ME0172
    ME0172 Posts: 200
    Oh and I know what you mean about having to remove the heavy weights from bars that they don't remove. I've dropped some before and then just make a pissed off look. One huge bulky guy came over once and apologized and removed his weights when he saw me approach his last bench. It'll get easier for you. Try to tune out you thinking people are looking at you. I look around the gym harmlessly while I'm working out too... don't let it bother you if you catch someone checking you out in the mirror.
  • RaggedyPond
    RaggedyPond Posts: 1,487 Member
    People be 'mirin they call it. They know when you are 'mirin too.

    A good place to start is sticking to compound exercises. Such as barbell squats, bench press, and pull ups.
  • edwardkim85
    edwardkim85 Posts: 438 Member
    Oh and I know what you mean about having to remove the heavy weights from bars that they don't remove. I've dropped some before and then just make a pissed off look. One huge bulky guy came over once and apologized and removed his weights when he saw me approach his last bench. It'll get easier for you. Try to tune out you thinking people are looking at you. I look around the gym harmlessly while I'm working out too... don't let it bother you if you catch someone checking you out in the mirror.

    Most guys check themselves out in the mirror more so than anybodye else anyways. Talk about self-love lol.
  • generallyme2
    generallyme2 Posts: 403 Member
    Haha! Thanks guys. I'm going to review online and try to go during a non-peak time to start with just 3-4 types of exercises at a time, at 3 sets. I wish I could do the trainer route but I don't have the money or I'd go to a better gym. I -may- have gotten kicked out of this one for not realizing they closed at 7pm until everyone was gone and the employees were yelling at me, so I don't feel comfortable asking them.
  • sm1zzle
    sm1zzle Posts: 920 Member


    Needless to say, I'm very nervous and I feel like I'm being watched which then gets me flustered and I look like an idiot trying to change the weights, etc- a lot of the time, the men don't remove the heavier weights.

    Any advice/tips/suggestions?

    Keep reminding yourself to relax during your workout.

    Just remember that being in the gym is all about you. One major hurdle people have to get over is the feeling that people are watching them. I also had to over come that. As you start to go there regularly, and develop a routine, it will fall into place because you will get more comfortable with the gym and yourself.

    Probably will even make some new friends.
  • generallyme2
    generallyme2 Posts: 403 Member
    I just wanted to give you all an update (in case you cared :p)

    I started off by lifting the hand weights and bars in the parent room when I took my kids. Sadly, it's not well equipped and the highest dumb bell was only 10lbs and the highest bar was 30lbs. I ended up having to double up on the bars which didn't feel very safe since my hands are really tiny.

    I started meeting someone at 5:30 for cardio but she stopped showing up so one morning I decided to go use the weight machines since it wasn't as crowded as usual. Did my first set of leg presses and some dude came right over with arms as big as my whole body to ask about my calves and to say he was jealous of them. So... I don't know if I should feel good about that or awkward because it obviously means I can't pretend no one can see me lol!

    Anyway, I'm still going for legs on MWF and then doing arms/abs in the parent room on T/Th. I'm building up the courage to work on my arms in the main weight room as well but I'm mostly trying to stick with the routine of actually lifting. It's been enjoyable for the most part and I hope to see some new results soon :)
  • dmt4641
    dmt4641 Posts: 409 Member
    I've been doing the routine from New Rules of Lifting for Women. It is full body weight training 3 days a week and will give you months of programs to use. I like that I know exactly what I going to do before I get to the gym and exactly what equipment to look for. No guess work or wondering around trying to figure out what to do next. There are only a couple upper body exercises each day (at least in Stage 1) so your shouldn't be too stressed doing that in the main weight room.
  • Tricep_A_Tops_
    Tricep_A_Tops_ Posts: 51 Member
    Glad that you got started! Keep it up You will fall in love with it.
  • ModernNerd
    ModernNerd Posts: 336 Member
    Yayyy for starting! I know it's intimidating but there are definitely small things you can do to alleviate that:

    -educate yourself. Bb.com, YouTube, and the bootiful folks on here are great resources. When you're confident that you know how to properly use the equipment, you won't let people staring make you second guess yourself.
    -revamp your playlist! Nothing like busting through your workout to Queen B
    -wear something comfortable that won't bring unwelcome attention. I love the girls who dress in barely-there shorts and see-through shirts only to whine about being oogled. Like no duh ladies...
    -don't hesitate to ask someone to take off unracked plates. I know my limitations, and I'd much rather be embarrassed asking for help than dying when a bar squishes me

    Hope that helps a tad, good luck:)
  • terizius
    terizius Posts: 425 Member
    I wouldn't be too worried about it. In fact, if you see someone doing an exercise you are interested in trying yourself, and they act like they know what they are doing - don't be afraid to go and ask them to show you. Most people in the gym are really friendly and will be glad to help out.
  • hesn92
    hesn92 Posts: 5,966 Member
    I don't go to a military gym but I am normally the only girl in the free weight room. I do sometimes feel like a tard because of how light I am lifting compared to all of them but whatever. I'm at a disadvantage being a woman (we don't have as much muscle as men) and everyone has to start somewhere.
  • hesn92
    hesn92 Posts: 5,966 Member
    I wouldn't be too worried about it. In fact, if you see someone doing an exercise you are interested in trying yourself, and they act like they know what they are doing - don't be afraid to go and ask them to show you. Most people in the gym are really friendly and will be glad to help out.

    He's right most people at the gym are very friendly... I had a random guy load the other side of my bar for me just because he was standing there. Lol.

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