For many of us finding the motivation to go the gym can be extremely difficult. In between homework, studying and club meetings finding time to work out can be extremely difficult. It can also be extremely intimidating because everyone seems to know what they are doing. Being a girl is also tough because lifting next to a hockey player who is lifting more than you weigh can make you feel inferior. However, that shouldn’t scare you off. Get in there and show those men that us women are just as tough. Here are some tips and exercises that can help you tone and finally make you feel confident in the gym.
1. Wear something that you feel comfortable in.
This is super important because if you don’t feel confident with the outfit you have on, you won’t be able to exercise effectively. So don’t worry about looking cute, focus on being comfortable so you can flaunt off your hard work later!
2. Warm up.
Start with some stretching so you can complete your work out. The more you stretch, you lower the chances of getting hurt and increase your results and ability to fully engage in the workout.
3. Pick one thing to focus on a day.
Working on arms, legs or abs one a time will make the gym seem less overwhelming. Thinking about trying to do everything at once will make you feel stressed, so take a deep breath and rotate between the different areas of your body.
4. Get a group of friends to go with you.
If going to the gym alone intimidates you find a group of friends or another person to come with you. You don’t even necessarily have to do the same work out, but finding friends who will sweat with you and suffers with you adds a new element to the friendship. And probably some fun and embarrassing memories along the way.
5. Wear headphones.
Music can be a great motivation to keep you going. Just work out to the beat of your favorite song.
6. Have a game plan before going to the gym.
Try and plan out what you’re going to do before you get there. That way you know which machines you need.
Simple Workouts To Start With:
Front Squats
Start with the bar balanced on your collar bone. Go into a squat position at 90 degrees. Make sure to keep your knees straight out. Typically I do 3-4 rounds of 10 reps with 20 pound weights on either side. (With the bar this is 85lbs)
Back Squats
Balance the bar across your shoulders. Go into a squat position of 90 degrees. Make sure to keep your back tall and your knees out. I normally do 3-4 rounds of 10 reps with 25 pound weights on either side (95lbs with bar). Or I do 7 rounds of 3 reps with 35 pound weights on each side (115lbs with bar).
Lunges
Start with the bar balanced on your shoulders. Take one step either forward or backward into a lunge position. I normally do 5 rounds of 10 reps per leg with 10 pound weights on either side. (65lbs with bar)
Strict Press
Bring bar to be at level with your shoulders and collar bones. Lift straight up with no leg movement. I normally do 3-4 rounds of 7 reps with 5lbs on each side. (55lbs with the bar)
Pull Ups
Evenly place your hands on the bar and pull yourself up so that your chin is above the bar.
Dead Lift
Place the bar on the floor and stand straight up pushing your hips forward. Keep your back straight and try not to use your legs.
Sit ups with a medicine ball
Start with your arms behind your head holding the medicine ball. Sit up slowly bringing the ball all the way forward to your knees.
5 Minute Plank
Downward position:
Upward position:
Side plank:
Set a timer for 5 minutes, start with a minute of plank in the down position, then a minute of plank in the upward position, 30 seconds of side plank on one side, then 30 seconds on the other side, 1 minute in the upward position and then 1 minute in the downward position. Repeat if necessary.