Not sure if you've answered this before, but do you have tips for women who want to start to exercise/become stronger? Sometimes the thought of the gym seems daunting because I am not sure how many of the machines work, and I am worried that I will feel intimidated by all of the men. :( I want to become stronger, but I don't want to look dumb because I am inexperienced.
Going to the gym can be totally daunting. I’ve been lifting for three years now, and it’s still nerve wracking to walk into a new gym. I actually recently joined an old school powerlifting gym myself to get an occasional change of scenery from lifting at home. It’s definitely been an adjustment and lifting around big strong dudes can be intimidating, but I think it’s actually been great for my motivation. If you really want to get strong, I would caution against using machines as much as possible. You will get much stronger much faster if you instead master just a few compound barbell lifts to start, and then add on to your repertoire as you gain strength and confidence. The good news is that basic barbell lifts can be practiced at home with a broom handle or long piece of PVC pipe to get form down, so that you already have confidence in your movements before you ever hit the crowded gym. Spend a couple weeks at home running through the lift patterns for squat, deadlift, and overhead press. (I’ve got a couple of my own form tutorials up here, if you’re interested) Bench press is a little harder to simulate at home if you do not have a bench, but you can perform strict pushups to build pectoral and tricep strength and cement in a solid press form.When you eventually venture into the gym, spend the first week or two going through form and the movements for squat, deadlift, bench press, and overhead press with just the bar. Some gyms will have a 35lb bar that you can use instead of the 45lb bar if the 45lb bar is too much to start with (it very well might be for your pressing movements). When you spend all of this time focusing in on form, no one will think that you are weak - they will think that you are smart, and that you have planned well for your future success. Anyone who is serious about the gym knows that strength is a long-term goal, and will be happy to see someone putting in the work to get form down before slapping on weight and potentially hurting themselves. What I’ve learned throughout the years is that a lot of the strongest folks are also the nicest and kindest, so although it can be difficult to ask for help, many people are happy to provide a spot or some form tips. I’ve also learned that, for the most part, everyone at the gym has dealt with the same insecurities and the only ones who are able to stick it out and get stronger physically and mentally are the ones who push themselves to overcome those insecurities.
Set specific goals. Write them down. Practice every day. Sleep enough. Eat enough. Work on mobility and form above all else, keep putting in the time - increased physical and mental strength will follow.
