To the Woman Just Starting Out at the Gym

To the woman just starting out at the gym:

Your first step into a big gym can be intimidating. You’re shown around the place by some guy or girl who clearly has you pegged as a newbie. You pass the cardio section and perhaps think “I can do this!”, But when you pass by the weight machines, things start to get a bit scary. You finally start to question your intentions when you get to the free weight section and ask yourself, “Did I make the right decision? I have no clue what to do here!” As you drive away, you may be doubting your decision to join and if you can do this after all.

It is perfectly normal to feel nervous about your first day at the gym. If you’re a first-timer, here are a few tips to ease your anxieties and help you plan for success.

Before the BIG day!

• Set goals. Goals are strategic plans with timelines. They should be realistic and measurable.So before you hit the gym for the first time, sit down with a pen and paper and plan your workout days and times. Try to plan everything a week ahead. View these like appointments with your boss – you’re not allowed to miss them!

• Hit up a personal trainer for one session to ask questions and help you set up your workout routine.Write down your workouts, both cardio and weights. Consider different workouts for different days. You might plan a total body workout, hitting every major muscle group, or maybe do a split body workout with upper body one day and lower body another day.Choose a cardio machine that compliments your workout for your warm up and as your follow-up to weights. For example, choose the elliptical if it is an upper body day and choose the treadmill or stepper on a lower body day.

• Pack your gym bag the night before with your towel and water and set your outfit and running shoes aside. Don’t spend too much time fussing over that outfit - focus on your goals!

Now nothing can get in your way of your first successful day at the gym! Now what about when you actually get there?

The BIG day! Before you leave home…

• Be sure that you have consumed plenty of water throughout the day and have fueled your body with throughout the day with some complex carbohydrates like quinoa, rice or sweet potatoes and some proteins like Greek yogurt, chicken or fish.

• Put on your workout gear and with your bag in hand, stop in front of the mirror and give yourself a positive pep talk. Tell yourself “I got this!”

At the gym

• After you put your gear away in the locker room, head to your preferred cardio machine for your warm up. While you are on it, focus on increasing your heart rate.When you feel you are warmed up, grab your pre-planned workout and head to the next station.

• Don’t be afraid to ask an employee questions. Ask for help and for assistance with those intimidating-looking machines. This isn’t an indication of a lack of knowledge. Anything new comes with a bit of learning.

• Remove the fear of judgement.No one is judging you. After all, we are all there for the same reason. When you watch those YouTube videos of jacked guys working out, they are just doing silly, outrageous acts - not trying to do everyday exercises. Working out can be emotional for some, but when doubt creeps in, keep your head up and focus on the task at hand. There are many ways to achieve your goals. Your journey is different than the person on the treadmill beside you.

• Don’t be afraid to sweat. Sweat equals determination and is a sign of hard work, not to mention it’s healthy and helps cool you down! Carry a towel to dry off and drink plenty of water to stay hydrated.You got this!

• Don’t quit.Give it time. Be consistent and don’t be afraid to try something a bit different. Never compare your progress to someone else’s.

And remember…

Someone will always be ahead of you and someone will always be behind you. Measure yourself against the person you were yesterday. Be bold! Don’t let self-doubt get in the way of what you are capable of accomplishing. Don’t forget that you are someone else’s inspiration. And most importantly…you got this!