Most gyms are intimidating. There are so many different pieces of equipment, and so many people that seemingly know what they're doing, the last thing you want to do is walk in without a clue of what you're doing and feel stupid doing an exercise or using a machine.
I have been working out for over 20 years consistently, and even today when I walk into a different gym while traveling, I can feel the anxiety of feeling judged or not wanting to feel stupid.
Here's a step by step guide to help you navigate around the gym confidently.
Step 1
Find the warm up area or open area on the ground and do a quick warm up. Here are four movements you can do that are effective, and the people around you will think you know what you're doing ;). Click on the movements to see the videos.
Assisted or Bodyweight Squat x10 Reps
Step 2:
Once you've warmed up you can complete the following workout. These movements are basic, fundamental exercises that everyone should learn how to do. Think of these exercises as your foundation that you can build from over time. You can repeat this workout multiple times per week until you've been comfortable, confident and consistent with all of them. Two movements will be paired together, and you'll alternate from one to the other 2-3x.
**If you are just getting started, OR if it has been a while, focus on technique using LIGHT WEIGHT. Your workouts should be relatively easy for the first few weeks. This important to stay safe and to remain consistent.**
Paring 1
2-3 rounds
Pairing 2
2-3 rounds
Paring 3
Dumbbell Bench Press x 10 reps
Side Plank x 10-15 seconds (pick one of these options)
2-3 rounds
And that's it! Having a plan and knowing what to do takes a lot of the anxiety out of going to the gym. Aimlessly wandering around does not help you feel more confident. The key here is to start slow.
The mindset you need to adopt when starting a new training program is that you're learning a bunch of new skills that take practice. These take time to master, so don't worry about making it too difficult too soon. Get consistent, confident and comfortable with the movements, then increase the difficulty.
NEW BEGINNER FRIENDLY PROGRAM: STRONG START
If you want or need additional guidance, I have a new program starting in two weeks called Strong Start. This program is built for beginners looking to get started safely and effectively while seeing great results.
My current and most recent client has lost 4% body fat, and 8lbs of fat in her FIRST 2 WEEKS. If you're looking to see fat loss/weight loss results, or simply learn how to strength train properly and effectively, Strong Start is the program for you.
I am only working with 4 people in this exclusive group, so click the link here to book a call so we can see if this program will be a good fit for you. I'm happy to communicate via email, so feel free to respond to this email with any questions.
The next Strong Start begins on Monday, June 19th. There are only 4 spots left so click here to reserve yours!
