Weightlifting and confidence...

Just go and do it. If you walk in there acting like you belong there, nobody will question you. They might watch you. Ignore it. Once they realize you know what you're doing, you'll be boring and they won't watch you anymore.

Could you hire a trainer for a session or two to refresh your memory on form?

I wouldn't assume that you can still squat the amount that you did 10+ years ago. Start with just the bar, get the form down, and increase from there - maybe start with a program like SL5x5, Starting Strength, or NROLFW.

I am the only female I have ever seen in the free-weight section of the gym (besides my sister, who is a body builder). See if a trainer can show you proper form, and then find a program you like (I am partial to StrongLifts 5x5)

I've just recently started with weights too. One thing I love about Stronglifts 5X5 is that there is an app for it. I just open the app know what I am doing that day. It helps avoiding the gym wander. ;-)

devilwhiterose wrote: »

I wouldn't be able to get started with a trainer due to my work/home schedule. I don't get to the gym until around 9pm. I'll look into the 5x5 and Starting Strength program! And I like the idea of a set plan. I usually DO wander the gym and go "Hmmm...let's do this today." ...If I can memorize the plan, I won't look like so much of a dunce when I walk back there.

5 x 5 is awesome for that. You're either doing Squats, Overhead Press, Deadlift or you're doing Squats, Bench Press, Barbell rows. Three lifts a day, that's it.

I just noticed we're practically neighbors. Not sure where you go to the gym, but if they have a per-visit rate for visitors, I'd be happy to come lift with you a couple of times until you feel comfortable!

I was the only woman in the weight room the other day when I was squatting my heavy set. I was only screaming a little. I was hoping no one could hear me over their music, but I could hear myself over my music...oh well. The other day one of the regulars (a man) told my husband that I am a "total beast." Which I have been told is a compliment. Moral to the story...go ahead and go to the weight room.

I'm going to advise starting with a trainer, too. Make sure you know their certification before starting. MOST decent trainers work hours that work for YOU, so don't go blind into lifting if it's been a long time. Form is so important, sometimes a coach can make all the difference.

I highly encourage you to do it. I was intimidated by the lifting room at my gym as well, but it got a LOT better as I got confident in my lifts. I have a little notebook where I write everything down, so you don’t have to memorize anything: it’s useful to keep track of your reps/weights, and ensure you’re doing what you need to be doing before you fall into a routine.

Serious lifters don’t really look at what other people are doing. If they’re there to gawk, don’t mind them - not worth it. It also helped me, at first, to have my headphones in, because it helped me get in my space and ignore everyone else. Nowadays (about 4 months in) I don’t need them anymore. It gets a lot easier once you find your stride, and lifting is always worth the effort!

I can now grunt with the best of them and don’t even care

Edited to add: I actually prefer working out around guys. They mind their own business. Whenever girls come into the lifting area they start chattering, loudly. I like the quiet and nothing but the sound of iron on iron.

PeachyPlum wrote: »

Emilia777 wrote: »

Edited to add: I actually prefer working out around guys. They mind their own business. Whenever girls come into the lifting area they start chattering, loudly. I like the quiet and nothing but the sound of iron on iron.

So much this! For the most part, the guys don't even notice my existence. Occasionally, a guy I haven't seen before will watch me, but once he realizes I know what I'm doing, he gets bored.

It's actually the handful of other women who stare at me, but I'm the only girl I see doing barbell work, so maybe that's why.

So true! There are a couple of other women in the squat rack at my gym, but it’s mostly dudes. I’m a-ok with that.

If I ever need direction on how to perfect form or just general knowledge; I seem to be able to find it on bodybuilding.com or youtube. I wouldn't let other people bother you tho! Just put in your headphones and go to work!!! You'll remember a lot of your old tricks...as you get started.

I would recommend StrongLifts 5x5 - they have videos to show the form, a phone app to help track your workouts, and online help is available. The other evening I was using a squat rack in my gym and the 2 racks next to me were both women lifting. I've had other gym members stop and talk to me 2 times in the past to offer help on my form and 1 guy even watched me lift for a while and told me what he saw. You may be surprised who will be back there lifting. Today, there was a senior citizen lifting while I was there.

devilwhiterose wrote: »

I'll look into the 5x5 and Starting Strength program! And I like the idea of a set plan. I usually DO wander the gym and go "Hmmm...let's do this today." ...If I can memorize the plan, I won't look like so much of a dunce when I walk back there.

Feel free to carry a notebook. It's part of the culture, and there's no shame in logging and following a program. Plus you can better remember what weight you last reached and it also helps you follow your progress.

Emilia777 wrote: »

I actually prefer working out around guys. They mind their own business. Whenever girls come into the lifting area they start chattering, loudly. I like the quiet and nothing but the sound of iron on iron.

I know it sounds horrible but I've agreed with this lots of times. I wish more women would come into the weight room, but sometimes imo some come in maybe on whim just to try it or sadly for attention. Ruins it as they try to over assert themselves and end up slowing the movement of everything. The girls that come in humble and ready to give it their all...<3. More of those please!

10inprogress wrote: »

devilwhiterose wrote: »

I'll look into the 5x5 and Starting Strength program! And I like the idea of a set plan. I usually DO wander the gym and go "Hmmm...let's do this today." ...If I can memorize the plan, I won't look like so much of a dunce when I walk back there.

Feel free to carry a notebook. It's part of the culture, and there's no shame in logging and following a program. Plus you can better remember what weight you last reached and it also helps you follow your progress.

Emilia777 wrote: »

I actually prefer working out around guys. They mind their own business. Whenever girls come into the lifting area they start chattering, loudly. I like the quiet and nothing but the sound of iron on iron.

I know it sounds horrible but I've agreed with this lots of times. I wish more women would come into the weight room, but sometimes imo some come in maybe on whim just to try it or sadly for attention. Ruins it as they try to over assert themselves and end up slowing the movement of everything. The girls that come in humble and ready to give it their all...<3. More of those please!

Mhm, I felt kinda bad saying it, but I figured I’ll be honest. I like to think that everyone finds their way eventually, though. I’m feeling optimistic this morning lol

I used to be so nervous everytime i walked into the weights section, but now there are way more girls which is so great to see and i have got to no alot of the guys who are so sweet and excited to have girls around (i was supprised by this). Maybe another girl in the gym is thinking the same thing and by seeing you train it will give her the confindence good luck, be brave

Meg

devilwhiterose wrote: »

I feel like I'm going to be judged and watched.

Yes, you will be judged and judged by guys like me as awesome and badass no matter how much weight you are presently doing.

Happy lifting!

You can adjust the weight by tapping it. SL5x5 automatically increases your weight every session--it rapidly progresses so it may be wise to start low and focus on form for when the big lifts hit.