Was one of your New Year’s resolutions to lose weight or get back in the gym? A lot of people are scared of the gym - truth be told it CAN be a scary place.,, if you LET it be one. I think the scariest thing is the people and the fear of feeling judged.
I started going to the gym regularly about a year and a half ago. It’s become a safe haven for me. Yes, it was scary at first but the more you go, the safer it feels and the more confident you become. Today, I'm sharing some tips that will hopefully make the gym feel a little safer for you so you can stick to your goals!
1. Start Slow
Try not to overdo your goals by setting your standards high and attempting to go to the gym every day. What will happen is you will get burnt out and then give up on your goals. A good beginning number is 2 or 3 times a week. This gives your body time to adjust to the new changes you're making. Once you feel confident with that number, you can start increasing your number to 3x, then 4x, and then 5x a week! It will ultimately depend on your body, your schedule, and your goals/ motivation! Stay steady and keep the pace.
2. Start Small
I think the best thing to do is to start by walking in the treadmill or giving the elliptical a go. This is best especially if your body is new to exercise. I also believe this is a good option so you can look around the gym and start to familiarize yourself with where things are located. Look for the dumbbells, the cable station, the different machines, and the stretching room. You can also start to watch others to feel motivated to try something new!
3. If You Don’t Know, ASK
Gym goers LOVE to help. If you don’t know how to use a machine or how to do a certain exercise, ask someone next to you or around you. If you aren’t comfortable doing that, ask one of the staff members. Especially if you live in Findlay and go to Planet Fitness, the staff is so kind and they love seeing their members succeed. Don't be afraid or feel judged, we all started in the same place!
4. Go with a Friend
This is not only a fun option but a great accountability option as well. It’s best to share your goals with your friend to keep you accountable. Find a time that fits in with both of your schedules and mark it on your calendar! It’s fun to catch up while working out but your friend can also be your greatest motivator. (Thanks Makenna)
5. 30 Minute Workout - Planet Fitness
If you don't want to just do cardio, Planet Fitness has a 30 minute circut that is GREAT! That's where I started to learn how to use the machines and how I got motivated to start weight lifting. There is a stop light that turns green for 1 minute and red for 30 seconds. When it turns green, you start your exercise. When it flips to red, stop, wipe off your machine, and get yourself ready for the next machine. There is a list of different exercises you can do on the step up box right wall in Findlay. You can try those if you feel up for it or just step up and down! Either way, you're putting in the effort to better yourself.
6. Bring Headphones
Planet Fitness has 21 TV's around the gym, 10 different channels. I think a great way to go to the gym and a great motivator is to go to the gym when your favorite TV show is on. Instead of sitting on the couch, bring headphones, plug them into your machine, and watch while you walk. You don't have to go fast, go at a nice and easy pace so you can still enjoy your show but at least you're getting a little exercise while doing so. Since there is WiFi, you can also watch your favorite show on your iPhone or Tablet. Bring it with you, put it on the treadmill, and you're good to go! Headphones are also a good option if you don't want to hear other peoples conversations. I turn my music up loud and focus on myself.
7. Pinterest
Pinterest is literally the resolution to all of my problems. Pinterest has lots of workout tips, workouts, and motivational pins. I love to save treadmill workouts and weight work outs to my phone so when I'm at the gym, I just pull up my photos and there it is. I have my workout all laid out so I can crush it.
8. Choose a Good Time
One of the scariest parts of going to the gym is the fear of how many people will be there. If you choose to go around 4:30 - 6:00 PM, the gym will be busy. That's fine but also be patient so if a machine you need isn't open, move on and come back when it is free. Don't stand there waiting for the person to finish, that will cause them to rush through their workout... you wouldn't want someone to do that to you. Good times to go are early on the weekends, I go around 8:00 AM on Saturday and since our church is later, I've been going at 8:00 AM on Sundays as well. It's also not too busy if you go during the evening on the weekends. Friday, Saturday, and Sunday around 7:00 PM or 8:00 PM is prime time to get your workout in. The gym will be busy this time of year but it will slow down as people start to get into their rituals. Don't give up because of how busy it is. Just press on. Another thing you can do is look on Google to see how busy the gym is during the time you want to go! If it seems to busy for you, find a time that looks okay and arrange your schedule around that.
9. The Golden Rule
This tip is good for new gym goers and seasoned gym goers: treat others the way you want to be treated. Think of this before you sigh while waiting on someone at the water fountain, or while you're hovering over a machine. Be patient and be mindful. you could be the reason someone doesn't return.
10. BE CONFIDENT
Yes, you may be new. Yes, you may have a lot of work to do. No one at the gym is perfect, that's why they are there! Don't feel judged while you are there because everyone is at the gym trying to better themselves. Please keep this in mind. Focus on you, do the best you can, and that's all you can do.
If you need some tips or if you have any questions, PLEASE reach out to me! I'm more than happy to help however I can and if I can't, I can try to connect you with someone who can.
Let's go reach those goals!