About a month ago, I started my own personal journey with fitness. While I was surrounded by many people who are very knowledgeable in regards to weight lifting, I found myself wishing for another beginner to stand beside me to share the experience with. Here I have provided some tips for you to assimilate yourself into the lifting world.
Tip #1
Don’t be intimidated by the big grunting men. That’s all they are, just noise-making males who can lift big weights. So, don’t let them scare you! Also, when I first started going to the gym, I would make fun of them to my friend, which was a mistake because now I grunt when I lift (a lot less obnoxiously, but I do it nonetheless). There are breathing techniques that you are supposed to use while lifting, which can produce some sound. When you begin pushing up the weight, exhale through your mouth. When you lower your weight again, inhale. Here’s an article if you want to know more.
Tip #2
You might gain some weight initially (like within the first couple of weeks of lifting). Do NOT WORRY (here is an article about the science behind why it’s normal to gain weight)! As someone who is very sensitive about my weight, I would avoid stepping on a scale entirely when you first start lifting. Or at all, really. Weight gain after lifting is due to muscle building and it is a good sign!
Tip #3
It is very intimidating and even scary to walk into a space where everyone else is an expert and you are a beginner. A way to get around this is to feel confident in whatever you are doing. You don’t have to go out and buy a whole new wardrobe, but wear clothes that you feel confident in. Don’t show up in your pajama shirt that has 5 stains on it! Instead, show up dressed to impress!
Tip #4
Stop complaining! When I first started working out, it was incredibly painful. Well, not painful, but it was very difficult to push up the weight, and very frustrating that my posture and form were constantly being critiqued by people around me. Yes, it was to help me (the gym rats can sense a newbie), but it was still frustrating. If you are working out with friends, though, you may be inclined to complain. Don’t. I fell into that trap and my negative mindset made everything 100 times worse. As soon as I stopped I started really enjoying myself.
Tip #5
Really big tip: don’t be embarrassed from starting small! Everyone has to start somewhere, and trust me it is NOT embarrassing to dumbbell press 10lbs or even 5 lbs. Believe it or not, everyone has been there before.
Tip #6
Find someone who is equally as excited to learn about the gym and gain muscle. When you don’t have a gym partner, you are more tempted to just lay in bed, feeling guilty and watching Netflix. But having someone else to go with adds accountability, and it’s fun! If you want to make this a long lasting habit, I highly recommend it.
tip #7
You need to eat more if you want to gain muscle! Your metabolism is increasing, so if you want to gain muscle, you need to have a surplus of caloric intake.
Tip #8
If you are too cheap for a personal trainer (no hate, I am!), then find a gym rat friend and ask them to train you. It is generally effective and certainly inexpensive. While it may make them hate you if you complain too much (almost happened to me), it will make the whole process more fun and hopefully less embarrassing.
Tip #9
Don’t take your first gym session too seriously! If this is your first time visiting a gym, just get a feel for it. Bring a friend and walk around. The gym at Columbia was incredibly intimidating because there were a bunch of buff people EVERYWHERE! So, I went with my three roommates who had absolutely no idea what they were doing, and we just tried out all the machines. It makes the experience a lot less stressful, I promise!
Your body is going to go through a lot of changes, mentally and physically. This is the time to step up and be confident, despite being a beginner. Don’t let other opinions of you — or your belief of other people’s opinions — stop you from bettering yourself. You’ve got this!