Have you wanted to go to your university’s gym for a while, but were too nervous to go? Did you visit and were unsure of how to use the machines? Well, let me help you out!
I was nervous upon my first trip to the gym, about two months ago. I didn’t know much about gyms and how to use them, so I stuck to what I did know: a treadmill and dumbbells. It was hard to go at first, but the more times I went, the more comfortable I got with the environment. I even began to test out the equipment I hadn’t seen before. So, with that, I would like to offer a few tips for fellow girls new to the gym.
Gym Tip #1: Bring a Friend
If you’re nervous about going to the gym, taking a friend with you might make you feel more comfortable, since that way you won’t be alone. Plus, it’s way more fun to have company. That way, you can have someone to talk with and you can try the machines out together. Trading the machine back and forth allows you to take a small break and sip your water while your friend uses it.
It’s even better if you go with a friend who has been to the gym more than you have. They can show you how to use the equipment, give you tips, and show you rooms you haven’t been to yet. Most of my gym trips have been with a friend. She had gone to the gym many times before and showed me how to use a lot of my favorite equipment. I always like having her to talk to, and by working out together, we can both see how the other improves. Trust me, having someone with you is always more fun.
Gym Tip #2: Have a Goal
Each time you go to the gym, have an idea in mind of which machines you want to use and which area of your body you want to exercise. Plan when to do cardio, work your core muscles, and lift weights. If you know what you want to do, you’ll feel more confident before and accomplished after you work out.
For example, my friend and I have specific days that we work different parts of the body. We have a leg day, core day, and arm day. On leg day, we use the leg machines, on arm day, we use arm machines and lift dumbbells, and on core day, we follow a list of core exercises. Each time I enter the gym, I know what I’m going to do and can always feel the workout in whichever area I exercised.
Having a goal applies not only to individual days, but a larger period of time. Set a time limit to lift more weights or lose a certain number of pounds. Be it weeks, months, or a year, picture how you want yourself to look, then work towards it. Having long-term goals encourages you to visit the gym on a regular basis so you can meet your goals. Your goal doesn’t have to be incredibly difficult or specific, either. My main goal is to have the ability to lift heavier dumbbells after six months. Having a plan is never a bad idea.
Gym Tip #3: Push Yourself, but Have Limits
We all know the phrase “no pain, no gain.” People want to push themselves to the limit, to really feel what they’re working. It is good to push, to go out of your comfort zone. It helps you improve and grow. But make sure you don’t push yourself too far. According to UCLA Health, “a more moderate approach works best.”
I’ve tried too hard before to work out and pushed past my limits. It may seem at first like you really worked your legs, but it’s not a good sign if you can barely walk up the stairs. Not to mention the soreness after. Soreness is a sign you’ve worked hard, but if you’ve done too much it’ll hurt for days. Find that sweet spot, where you still feel like you tried a heavier weight but your limbs aren’t falling off. That’s the key to improvement.
GYm Tip #4: Recommended Machines
For my last tip, I would like to shout out a few pieces of equipment and exercises that I enjoy. First up is the Smith Machine. It has two “walls” with a bar in between that can be lifted. You can both keep it in the machine and take it out while lifting. I find the Smith machine in my university’s gym to be rather light, but they have the option of adding weights. Lifting the bar, you can look like a pro.
Now for a classic piece of equipment: dumbbells. I’ve mentioned them time and time again, so I’m sure you aren’t surprised I love them. But I have good reason to, they’re easy to hold, have a variety of weight levels so anyone can find their right one, and are portable and can be used for many different exercises. I have a dumbbell in my dorm for readily accessible lifting, and I would recommend anyone do the same.
Another classic, this time for cardio: treadmills. If you ever want to run, hop on one. There’s almost guaranteed to be an open one at any time since gyms have so many, and you can go on them for as long as you like. I especially appreciate the features that give runners the ability to adjust their speed and incline. I would recommend focusing on the incline rather than speed, though, since running up an incline is certainly difficult and gives you quite the exercise.
For legs, I would use the leg press. For this machine, you sit under a weighted platform and move it up and down using your legs. It may look intimidating at first, but it can be quite fun once you get the hang of it, and it’s very easy to track your progress on it. Be careful though, and make sure you have the platform locked into place once you’re done.
My final recommendation isn’t any equipment, but an exercise. A core exercise, to be exact. When doing my list of core exercises, my favorite is the Russian Twist. For the Russian Twist, you lean back and lift your feet a little, then turn from side to side. It’s one of the exercises that my core feels the most, and is fairly easy to do. Definitely a workout, though. It’s easy to get out of breath, so make sure you pause if you need to and go at your own pace.
As you continue to go to the gym, you’ll find your own favorite machines and exercises and keep going back to them. But if you’re looking to try something new or add some machines to your workout, this list is a good place to start.
Conclusion
Going to the gym may seem hard at first, but it only gets easier. The more you go, the more you’ll figure things out and get into a groove. But for now, if you’re looking for encouragement or guidance, whether you’ve been once or multiple times, I hope you can get something out of my tips. For those who haven’t been to the gym yet but want to, take this as your sign. Most importantly, remember to get out there, work out, and have fun.