photo credit: articles.elitefts.com
As tough as these guys look, they are probably very nice! Whatever your situation at the gym, you need to find a way to enjoy it. When you skip workouts or shy away from certain parts of your gym, the only person you are hurting is you! I was so afraid of dudes like this when I started going to the gym, but then I realized they don’t give a s**t about me.
In this post you will learn how to get over your fear of the gym so that you are free to achieve your goals.
Signing up for a gym membership is easy. Committing to a regular routine is not.
If you are a complete gym newbie, shy to try new equipment, or are intimidated by others because of your lack of knowledge, here are some ways to get over it, and dominate at the gym.
1. Take time to define your goal. Every year people enter the gym with an extremely vague goal. Common goals are to “lose weight” and “get in shape”. These goals suck! Get specific about what you want to achieve. Do you want to get a six pack? Do you want to drop three dress sizes? Do you want to increase your cardiovascular output?
Goals need to be specific and measurable. For example. “I want to reach 10% percent body fat”. That is specific and measurable, and it’s much more effective then, “I want to get in shape”.
photo credit: tawnysthrivinghome.wordpress.com
2. Create a plan. Now that you have a goal that is specific and measurable you must create a plan. It is truly remarkable how many people get a gym membership and have no idea where to start.
We have the internet people! You literally have access to thousands of personal trainers with a seemingly infinite number of training ideas. There is no excuse for not being prepared when you get to the gym. Ask google some questions, you will be amazed at the crap you will find. There is a lot of clutter, but good material does exist.
One indicator to look for when following advice of “online training gurus” is to look at the community involvement on their site. Are people engaged in their writing? Is there any feedback at all. Does the site or person have any type of following? Big or small tribe… doesn’t matter as much as how engaged they are. We have incredibly effective built in BS detectors, so use your intuition to figure out who is providing good advice.
3. Get comfortable with your equipment. Once you have a plan to match your goal, now it’s time to get familiar with the equipment.
Maybe your program includes funky equipment such as kettlebells, olympic bars, or even a cardio machine you have never used. Get to know the equipment well. Figure out how each piece is used, where it is located in the gym, and watch the people that use it. They are your best ally!
photo credit: truthaboutabsmike.com
4. Shorten your workout. Once you have figured out how to use the equipment properly get into a routine that you can finish in the shortest time possible. I hate wasting time at the gym, and if your trips to the gym start to take too long you will be more likely to skip workouts. It’s easy to rationalize skipping a workout that takes 2 hours to complete, but much harder to rationalize skipping a 30-45 minute workout. Do yourself a favour. Keep your workout length as short as you can.
5. Be kind to others. I’m not saying you have to find your new bff at the gym. Maybe you already have a partner that you work with. It doesn’t matter what your particular situation is, being friendly or at least approachable can really improve your long term commitment to the gym, and more importantly help you reach your goals. Think about people you have encountered at the gym, or elsewhere in public. You know the ones I’m talking about. The people that just ooze negativity.
photo credit: blog.adw.org
We expect friendly service and are wowed by exceptional people, so why not be one yourself. Creating a positive vibe at your gym can start with something as simple as holding the door open for another, sharing a smile or offering to spot for another person. Remember that it is your experience that matters, and ultimately your goals that are at stake. Do whatever you can to improve the likelihood of staying committed.
13 Comments
Nate Armstrong on November 14, 2011 at 5:38 pm.
Excellent post! I think the reason why a lot of people don’t go to the gym is because they are afraid of looking stupid in front of other people. This post is a great motivator for people like that.
I agree that watching other members workout can be beneficial. Some days I’ll just walk in the footsteps of some guy that is totally ripped. It might be way obvious that I’m copying him but who cares? I like to put in some headphones and zone out.
Admin on November 25, 2011 at 5:04 pm.
Nate,
This is a big issue. I see it all the time. I had a colleague tell me he wanted to start a routine, but is hesitant because he is not confident in his form. It is amazing how self conscious people are, and just how hard they are on themselves. I like zoning out too! – depending on the day.
Darrin on November 15, 2011 at 1:42 am.
Great points here. I was terrified to start working out at the gym when I was in my teens. As a long-haired punk rocker I thought I’d stick out and make a fool of myself!
Admin on November 25, 2011 at 5:05 pm.
Darrin,
Punk rocker! Good for you for fighting through that. I always find it fascinated how people of all different background and interests find common ground in the gym. I see it every morning at our high school weight room. It’s a great thing.
niko@noexcusefitness on November 15, 2011 at 6:54 am.
Great advice, I travel a lot with work and can train in up to 10 different gyms throughout the year. Each time I step into a new gym I have a plan, I always pre-plan my workout before I get there. It doesn’t matter who is at the gym when I get there, I am on a mission. Pre-planning my workouts also stops me from trying to lift beyond my capabilities to try and PROVE myself to blokes in the gym, I simply stick to my routine.
Admin on November 25, 2011 at 5:07 pm.
Niko,
I like your style. I think more people need to be on a mission when they step in the gym. The only way to do that is to have a goal/plan for the workout.
Michael @ somebodylied.com on November 18, 2011 at 6:46 am.
I have always gone into the gym with my notepad and workouts i am going to perform. When i used to go to the gym i had read alot of bodybuilding books and thought i knew it all, wish i had listened to some of the guys in the gym now who were in great shape
Admin on November 25, 2011 at 5:12 pm.
Michael,
I used to do the same thing. I believed some people are just genetically gifted, but then I observed them closely. Genetic freaks exist, but for the most part, body composition is a reflection of training and nutrition period… (and stress, and sleep)
Dave - Not Your Average Fitness Tips on November 19, 2011 at 6:27 am.
The biggest thing is to just consistently start going to the gym. Once you form a good habit, it’s much easier to keep it up. Of course, conquering that initial fear can in fact be tough but you have a nice outline of how to do it here.
Admin on November 25, 2011 at 5:16 pm.
Dave,
Consistency is so important. Even if you are not going going hard all the time, just getting in the gym and getting work done over the long haul is so important. The problems occur when people give up, or take long absences from the gym.
Srdjan - Bloom to Fit on November 27, 2011 at 1:02 pm.
I’ve never really considered the ‘be nice to others’ part. I usually just try to avoid everyone there as I’m trying to complete my workout in the most efficient manner possible. I do always help when help is requested, however.
Aaron B - MusicForMuscles on January 25, 2012 at 12:29 pm.
I am a testimony of the difference defining a specific goal and creating a plan before going to the gym can make. “Random un-focused” workouts are a great way to spin your wheels and go nowhere.
I can definitely see that many would be self-conscious at the gym. One strategy that works well if it is possible for those, is to go to sleep earlier and go to the gym before work.
The gym is typically an empty desert land between 3am to 6am, and even by 7am people are still pretty sparse.
Admin on January 29, 2012 at 4:02 pm.
That’s awesome Aaron! Great advice!