Low self confidence when lifting weights

Well, you were doing something incorrectly -- you were lifting in the smith

Seriously, 'tho -- nobody was born buff. And a huge % of those in the gym actually know what they're doing --- buff or no. If you're not sure of form, ask for a form check (although it's a 50-50 shot that the advice you get is correct). If you're not sure if a piece of equipment is in use, ask. And as long as you're not walking between the mirrors and somebody watching their form, you're not in the way. After a couple of weeks, you'll be one of the regulars. So be nice to the next newb who shows up!

Are you following a program? There are numerous reasons to follow an established program and one of them is that you go in with a plan so you don't have to stand there wondering what to do next, etc. Even if you don't know what you're doing, at least you will look like you do.

Beyond that, I think it's like anything else...anything new is generally a little uncomfortable at first. Anytime I've started a new gym it's been a little uncomfortable until I get used to those surroundings, and I know exactly what I'm doing. Over time it will just become more comfortable.

Also, if you are able, having a good trainer for a little while doesn't hurt.

It feels like they are watching you because there is nothing else to really look at while they are resting. It's okay. I people-watch all the time in the weight room, but I'm not judging. Well, unless I'm judging whether I want to try what they are doing. Keep it up!

If you haven't found a specific program, Stronglifts is awesome. You can check it out at Stronglifts.com, and download the app to track your progress at the gym. 5 exercises total, so less form to worry about. Takes about 45 minutes, three times per week.

go get a few lessons with a good trainer and learn the basic lifting moves, and you will know 90% more than most of the people in the weight section. And you aren't alone in feeling out of place in the weight room, the majority of the people i see in the weight room are either friendly regulars that are glad to see new faces giving it a try, or others just like you that look like they are nervous. Only occasionally do some jerky meatheads come through, just ignore them, they are the ones with the issues and no one likes them anyways.

and dont use the smith machine

Definitely get a trainer that specializes in weight/strength trainer. Invest in say 6 sessions to get proper form and get a program. I was exactly same as you, just a chick scared to enter the man's domain. Got a trainer, got the knowledge behind doing a program and now I stand shoulder to shoulder with the men in the squat racks. Music in. Only do 30 mins cardiovascular a week confidence comes with knowing what your doing. Plus when u start lifting heavy you are prone to injuries so it's best to get advice first and work on strength exercises that work the supporting muscles like core, lower back and glutes etc to help u with those lifts. Once you start you won't wanna stop!

I guess you can use the smith to get you to a level where you can squat with a bar.
Try to incorporate some squats and lunges with Dumbbells as well.
Kettlebells are also good for increasing strength.

Whatever you do, please use good form.
We don't want you to injure yourself.

soccerkon26 wrote: »

What's wrong with the smith machine? Am I missing something?

I'm not strong enough to squat a barbell by myself.

Smith machine constrains the bar path in an very unnatural way. Generally not good for your body, and will teach you bad habits you'll have to unlearn when you try to use a bar.

Are you sure you can't at least squat the women's bar (it's only 15kg / 33 lb)? Or bars with fixed weights (which generally go down pretty far)? Or dumbbell squats (which are actually harder than barbell squats -- very good training)?

the smith machine teaches bad form and isnt even squatting. your time in the gym is much better spent learning to squat the right way, and then adding the bar later. if you can't squat a 45 lb bar, squat one of the lighter bars or a piece of pvc, just learn the movement the correct way.

soccerkon26 wrote: »

I'm not strong enough to squat a barbell by myself.

I wasn't strong enough to squat a 45lb olympic barbell when I first started doing Stronglifts either. so I got a trainer to teach me proper form and then started out using fixed weight bars, I started with only a 15lb bar to get my strength up and focus on form. I've been doing the program for almost 2 months now and I use the olympic bar for almost all the exercises you do in stronglifts. there's nothing wrong with starting out with less weight. you're still better off squatting a 15lb fixed weight bar than using a smith machine. your weight progressively gets heavier and one day you'll be squatting that olympic bar in the squat rack and you will feel so badass.

aliciapastorlecha wrote: »

Hi thee!, I am 52 year young woman. If I can lift, so can you. Is it intimidating?, only at the beginning, but the health benefits you will get from lifting are immense!. My PR for squats is 120 lbs and now I am doing a hybrid of Body Beast and powerlifting.
Don't give up, everybody starts at some point, and ignore the rest of the people at the gym

Yup. Anything new is uncomfortable at first, but the only way to start getting into it is to jump on in there. After a few times you'll be more comfortable...recognize the regulars and see that they're just there doing their thing like you are. Sure...people look around. I do it too because I just like to see what others are doing while I'm resting..... In the beginning I used to kind of hide myself because I was self conscious, but now I just push my way in with the rest of them. It's all good. Just do it.

I started out going to group classes. Find one centered on lifting weights. I eventually got too strong for the dumbbells they had in there and moved out onto the floor. Also there is an older book, "New Rules of Lifting for Women" that has a good program in it. In the back there are descriptions of each move. If I still don't understand a move I'll look on YouTube.

A lot of good advice was given already but I'm gonna repeat the old saying: confidence comes from knowledge. There's an exercise database for example at bodybuilding.com, it shows you exercises by muscle group, maybe just start looking at that and you know "ah, so this works these muscles". Search for some classic programms and see how they are structured, etc. Maybe just go with the trainer, although I believe that's no excuse to avoid getting informed so you can act and judge with autonomy. Once you start to understand what people's doing and why you'll be uncomfortable but with some confidence that, you know, you actually know what's going on. The other things: people staring, fear of doing the idiot, etc. well I think that's normal for everyone really. Confidence is built. Start researching your bricks and with time the building will get done. Just enjoy the process!

Of course, we all have to over come this feeling and here's how it's done:

Best tip on here is to go with one or two friends or more!! (More the merrier). This will keep the workout fun and social and distract you from thinking about what others are thinking of you. Having a workout buddy or buddies allows you to focus on the groups objectives for the session. When you're alone in the gym and you don't know anyone it's like a big ego mind game that can get awkward I guess. So either meet new people and branch out or bring some friends!

You pay your fees just like any other member so don't be intimidated and think "I'm just getting in the way". That's a losing mindset.

Instead, think "we are all here on the grind" so let's work together to achieve our common goals. That's a winning mindset in fitness. Most people I encounter during gym sessions are very pleasant people anyway. I always feel comfortable knowing there are so many members on different levels of fitness to learn from.

Cheers