As you have gathered from past articles, strength training has become a staple of my fitness regime. It has something that has enabled me to transform my figure, amass muscle mass and avoid the wear & tear that years of high impact cardio have inflicted on my joints. However, this transition was ultimately a daunting one, leaving the comfort of the exercise studio for the male jungle of the gym floor. I was at a crossroads in that I wanted to foray into the world of strength training but I simply did not how. Plus, compounding the ignorance, stepping onto the gym floor left me riddled with nerves as I was leaving my comfort zone to enter the zone of grunts and growls.
If you have mustered the courage to make a change and want to start incorporating strength training into your regime, you have already taken an important first step. The reality is that mentally you need to be equipped to make the change and appreciate that weight training on the floor is completely different then any form of resistance training incorporated group ex. This is true notwithstanding whether your goal is to train for strength, hypertrophy or even endurance, as the weights will be more substantial than anything you’d be lifting in an exercise class.
So how do you get over the initial intimidation of the gym floor? Here are some suggestions to help ease the growing pains and make the transition that bit easier.
Sign up for a PT consult: No one is expecting you to use the equipment at first blush based on intuition and signposting alone so I would strongly advise signing up for OR investing in at least one PT session. Most gyms offer a free consult with a PT when you enrol and even if you have been a member for some time, if you express an interest in taking up weight training, most PTs will offer a session free of charge. This session will afford you with a whistle-stop tour on how to use the key pieces of equipment and the proper technique for using them. Obviously one session will only afford you with the fundamentals so I would suggest a few sessions to ensure you get the hang of the equipment and have some mastery around technique so you eventually feel comfortable to do it on your own.
Ease into it: You can transition into it gracefully by perhaps starting off with the weighted equipment and then eventually moving into free weights. That way you take baby steps before moving into the more male infested enclave, which is where all the free weight action takes place.
Park your ego at the door: As you venture onto the gym floor, don’t try to do too much too soon or be a hero. Start out at a modest weight and then up it from there. Even if you have been doing weight lifting in a class environment, it is not the same as on the gym floor as you can never achieve the depth, range or weightiness in that environment. The truth of the matter and this was the case for me, is that I actually needed to downgrade/recede my weights to ensure the right and proper technique. After all squatting mid-range is not really squatting.
Drown out the noise and distraction: I absolutely encourage you to invest in some high quality headphones so you can get into the zone and tune out the distractions abound. I personally get so immersed in my routine and my music for that matter that it literally drowns out all the peripheral audio and visual stimuli.
Invest in a preliminary programme: It is always easier to get started if you have a hymn sheet of sorts to follow. Just like anything following a recipe is easier and more intuitive than free styling at first. As you become more comfortable, probably after the 3-month marker, you can change it up and will probably have more confident to build your own set routine.
Treat yourself: Given that you’re embarking on a new fitness chapter, you should treat yourself to something that embraces the new experience whether it is a new pair of leggings, sports bra or pair of trainers.
Get the fundamentals right: Strength training definitely takes a toll on the female hands especially as you start lifting a credible amount of weight so I would suggest investing in a pair of gloves to help your grip and avoid palms full of calluses. Another option is to invest in some chalk but this only assists with grip and doesn’t circumvent the callus issue.
There are many other tricks of the trade that I have amassed overtime but believe this should be good starter for 10 for those looking to make a change and embark on this new fitness journey. Whilst the initial foray is definitely nerve inducing, once you get the hang, pull and push of it, you’ll never look ‘’back'' and you’ll have a well-defined one to boot. (Sorry got to love a play on words).