Going to the gym can be a really stressful experience. If you’re like me, just thinking about the gym can cause immense amounts of stress. Until recently, I put exercise on the back burner because school, life, and work can be overwhelming and they can leave you with no other choice. As I get older, I realize that in no time my health choices are going to catch up to me if I don’t start prioritizing now.
When I sat down and thought about what I would need to make time for in my schedule, I realized I needed to put the gym and school as the things my life was going to revolve around. After a conversation I had with a good friend, I realized going to the gym should be scheduled like a class. So whether you decided to go before, in between, or after a class, it should be taken just as seriously as attending any other class (at least if you go to a small school like Manhattan College).
I didn’t go to the gym for a plethora of reasons – laziness being one of them – but fear being very prominent. I’m a big proponent of weight-lifting as it used to be a part of my regimen in the past and I live with my brother who’s a powerlifter. In my experience, when I go to the gym I’ve noticed a clear gender divide with men gravitating towards the weights and women staying closer to cardio machines and calisthenics.
Thankfully, with the help and motivation of my boyfriend actually going to the gym to lift with me, I was able to break through my irrational fear of lifting weights. It’s intimidating to be the only girl lifting weights and uncomfortable to say the least. When there are lot of men around you who clearly have experience and you’re just an amateur at best, there’s overwhelming pressure to fit into the obvious, yet unspoken, lifting culture. Being called out for mistakes can be quite embarrassing because it might feel slightly condescending and it’s something to be expected. It is up to you to decide whether or not you want to take that person’s advice. People at the gym don’t want to make you feel bad or inadequate – no matter how much you tell yourself otherwise. But don’t think of it as the time to call it quits, but rather one of the many parts of the journey of fitness and health (something I am learning to accept slowly but surely). The amount of guys in the gym is overwhelming, I know, but I’ve learned that just because they’re a guy and they lift weights doesn’t mean they know what they’re doing. That is exactly why research is one of the most important parts about getting healthy and strong.
Li Xueying of China at the 2012 Olympics
Everyone has different goals concerning their body and health. It’s clear that the media is pro-skinny and anti-fat rather than pro-health. There is no doubt that health and skinniness are often equated to one another, but feeling healthy can beat the feeling of just looking good. But why lift weights? Won’t it make me look manly/husky? Quite frankly, that is a misconception and even if that were true, it is still something that is completely repulsive. If you’re a woman and have bigger muscles, then you’re considered too manly, too strong, and you have a body type that we’ve learn to despise rather than appreciate.
Lifting weights has many benefits that using cardio machines cannot achieve on its own. Here’s a list of some main benefits to consider:
1. The more muscle you have, the more fat you will burn. Muscle building is a really important key in increasing metabolism and super effective if you’re trying to lose weight.
2. Studies have shown that weight lifting also increases bone density and, in turn, makes your bones strong. When you’re older, you’ll thank yourself for lifting those weights back in the day.
3. You won’t bulk up and have a bigger stature. Women only produce 5-10% of the amount of testosterone that men do. You might notice a weight gain, but this is in muscle. Studies have shown that women have actually dropped in clothing sizes while going up in weight. Seriously, don’t sweat it (save it for the squat rack).
4. Lifting weights is actually a great cardiovascular exercise and it doesn’t require the dreading treadmill. Researchers studied the changes to the heart of people who did 45 minutes of two different types of moderate intensity exercises and found that blood pressure dropped by 20% after exercising compared to aerobic activities.
5. When your body’s strong, your mind seems to follow suit. Researchers at Duke University found that 60% of people who had suffered from depression for 4 months were able to overcome it by training 40 minutes four times a week without using any antidepressants. Now of course, getting yourself to want to be active is one of the many challenges. If you have access and resources to someone who could get you to the gym or if you can afford a personal trainer, it could lead to drastic changes in your quality of life.
You might be thinking, “Where do I begin? I’ve never done this before. How do you even deadlift?” Everyone has different opinions on where to start and what to do. For me, I started getting back into lifting weights with the 5×5 Stronglifts App. It’s free in the App Store and very easy to follow. There is a workout A and a workout B that alternate every other day you work out (which should be three times a week with this program). You will squat everyday you work out, and the others will vary depending on the workout you’re doing. It is simple to follow and there’s only five exercises in total. Remember that physically working out is only half the battle. The mental component plays just as an important role. 5×5 is designed to not be intimidating, but rather accessible no matter how strong or weak you might be. There are videos on the app that show you the proper form for each exercise and other resources that can help you optimize your time at the gym. I personally enjoy doing 5×5, but everyone has different preferences and it is on you to do research before you step into the gym. Take the time before to really understand what you need to accomplish and how to maximize your workout. Watch videos, read articles, look at forums, use the endless amount of weight lifting resources that there are on the internet to your advantage.
My biggest advice would be to focus on proper form in the beginning of the program. Although you won’t be lifting a ton of weight, you will have great form for when you increase weight which will prevent you from dreaded and unwanted injuries in the future. If you can get a workout partner or someone who has experience, then definitely take advantage of it. Having someone there can serve as a safety blanket and will make it all that more enjoyable. Once you start going more and have working out as an integral part of your schedule, it will become a habit more so than a drag. Don’t promise yourself that there’s always tomorrow to go. Programs like 5×5 only require at most 45 minutes of your day but eventually will only require 30 minutes once you know the exercises. A 30 minute commitment is all it takes to see drastic but great changes in yourself. I know it’s not easy to leave your warm bed, but you will be happy you decided to go to the gym that one time instead of staying in once you realize you don’t want to stop. When you complete a workout, hit a personal record, see physical results, you can empower yourself to continue the success you’ve obtained – it motivates itself.