6 Ways to Build More Confidence in the Gym
Working out is an incredible way to feel more confident in your body and generally in your life. Training consistently can help you lose weight, build muscle, reduce the risk of injury, increase bone density and improve your posture.
If you're new to the gym scene, it can also be daunting and intimidating to start, specifically in the gym setting.
Now listen, I get it, I've been there too and I want to tell you that you’re not alone.
That’s why I wanted to share my top eight tips you should consider if you’re hesitant about starting a new workout routine due to your lack of experience.
1. Master your body weight first!
Until you are comfortable doing exercises with just your body weight, you should hold off on adding weight to your movement patterns. That means you can easily start working out in the comfort of your own home. I recommend starting with basic body weight squats, lunges, pushups, and planks before thinking about adding weight to the mix. That way when you move to the gym, you won’t feel like a fish out of water.
2. Invest in a coach
Even if it’s temporary. You can learn a ton from working with someone who can teach you how to do all the bigger compound movements correctly. Investing in a coach who’s knowledgeable and literally changes your life. Learn more about me here.
3. Plan your workout and keep track of all your weight and reps
If you don’t write down your weight, sets and reps, you will forget them which might leave you feeling completely disorganized and out of sorts. Your body is also extremely good at adapting to changes you place on it and if something is not changing up on a week to week basis in your program, you may also risk plateauing. (An unfortunate outcome especially if you’re someone who is putting in all that hard work). Do yourself a favor and jot down your weights and make sure you’re increasing them by at least 1-2% each week. Mastering these basics in the beginning will go a very long way for your long term success as a weight lifter and help you build confidence long term.
4. Stick to a progressive strength training program
Progressive overload is when you gradually increase your muscle mass through repetitions, weight, or frequency. The goal is to get stronger by increasing at least one of these variables week to week. Following a progressive strength training program is necessary if you’re looking to get stronger or lose body fat. The body adapts quickly and it is very good at adapting. Making sure something is changing up in your program (whether that be weight, reps, rest time or pairings of exercise) is vital if you're looking to make long lasting changes and results and build confidence in yourself. .If you need help designing an effective, progressive program to follow, contact me to help HERE.
5. Workout during off-peak hours
It’s important you time your visit to the gym and I will say there’s a HUGE difference between going to the gym during peak and off peak hours.. If you prefer a quieter environment with less people, then you may be better off working out during off peak times (mid afternoon, mid morning and later on at night after 8PM). However, if you prefer blending in with the crowd, peak times are ideal. (Usually 6AM-9AM and 5-8PM).
6. Ignore Everyone Else
Don’t compare yourself or compete with others. When I tell you the majority of people are doing everything wrong in the gym, I’m telling you the truth. Also, everyone in the gym has their own goals. You don’t need to keep up with anyone but yourself and trust me when I say no one is paying attention to you. Nervous about the weights? Then start super light and gradually build things up. Not sure about running? Start with a brisk walk and gradually increase the pace as you feel comfortable.
You got this! Remember everyone starts somewhere.