The first time you visit a gym can be quite scary – and as a woman it can feel rather intimidating. Gym stigma fused with a lack of confidence can really hinder efforts to even get yourself to the gym and workout. Alas, you do not need to feel like this at all.
Follow some great tips below for female beginners at the gym. It’s really a lot to do with your general mindset, knowing where to start and what will actually make you feel comfortable when taking the step of going to the gym to start working out. It’s also about knowing how to reach out for help and assistance where it’s needed. So, without further ado, let’s get started.
Okay, so you’re a beginner, you need to get the mindset
As mentioned previously, the gym can be an intimidating place, which means you need a certain headspace and mindset to make the first crucial step. We all know that getting the initial ‘oomph’ is half the battle to get to the gym, with that being said, here’s some helpful tips to get yourself geared up mentally:
- Before you actually go to the gym – just remember that you’re doing it for you and only you.
- Everyone at the gym had to start somewhere. That super-fit gal on treadmill got there through hard work. At one time or another, she would’ve been in the exact position you are.
- Realise the ‘Spotlight effect’ – this is when you think people are staring at you at the gym when they’re really not. Do not worry about it!
- Listen to music (have your headphones at ready) armed with your favourite, motivational Spotify playlist.
The hardest part about the gym is actually getting to the gym – in fact, just by going to the gym you’re 80% done with the battle! So bare these things listed above in mind before stepping into the gym.
Which equipment? Which exercises?
It’s absolutely paramount that whatever you do at the gym, you start slow. If you’ve never picked up weights before, you don’t want to go into this full-throttle or you will hurt yourself and injuries can easily put a lot of people off from returning to a gym.
We recommend doing a slow walk to start on a treadmill to get your body used to the sensation and to slowly build your cardio. It’s really, really important that you know how to properly use any equipment in the gym – most gyms provide and induction which will help you familiarise how to use all pieces of equipment. If this isn’t offered openly, just ask, most gyms will be more than happy to oblige.
Slowly work up your cardio and then head for weight machines, there are tonnes and tonnes of routines you can find for beginners online – so read up! A good place to start is here
What should you wear to the gym?
Just as important as mindset and knowing what you’re doing, it’s important that you feel comfortable and are wearing appropriate attire. We recommend nice womens gym leggings and a comfortable fitting top with sports bra. Very comfortable gym wear and footwear can also help you be more comfortable at the gym and avert the usual nasties such as blisters etc.
How long should you work out for?
As a beginner, you don’t want to push your limits too much – as a rule of thumb do as much as you can that you feel comfortable with. A good guideline start would be around 30 minutes. Once you start getting used to the gym and its equipment, you can easily start to increase this at your own pace but try not to jump the gun too fast.
Good luck on your fitness journey!