How to Get More Comfortable at the Gym When You First Start Out

When you’re just starting out, the gym is a daunting place. You may not only feel ashamed of “are you doing something right,” but you may also feel like a pair of eyes are constantly watching you. This is how you will feel at home when you exercise.

Although I’m comfortable in the gym now, I still remember being an overweight newbie when I first started exercising. I felt like all eyes were on me, evaluating my sedentary lifestyle over the past few years, my shape, and ultimately didn’t want me to be there. The transition was not easy, but I can say that it is mostly mental in nature. The following pointers will lead you to the correct state.

Observe gym etiquette

The first step to achieving a good mental state is to practice gym etiquette. There are a few things you should (or shouldn’t) do to be a good fitness trainer. Especially:

• Don’t bend over in a squat rack. There is a limited supply of squat racks and should only be used by people who actually squat. You can curl elsewhere.
• Don’t grunt. Yes, I know that you are trying to get the attention of that attractive athlete, but this is probably not the way to do it.
• If you are using a weight, put it back down. Don’t force someone to waste their energy collecting your things.

There’s a great infographic of Do and Gym Etiquette available here . Etiquette is most important to your peace of mind. It’s easy to walk around the gym thinking that everything you do is wrong.

When others look in your direction, it’s easy to project your embarrassment onto what they think. By studying and practicing the above gym etiquette, you can be sure you are not doing anything wrong.

Focus on progress, not specific exercises

You might be tempted to start with the toughest exercises like the barbell squat, but these exercises require you to be comfortable in the gym already. Instead, start with something that you can do comfortably without feeling like someone is always looking over your shoulder and correcting your shape, even if that means starting with machines.

I recommend starting with the machines and using your own weight , then moving on to the dumbbells and finally the barbell. Instead of trying to start with the best, you can gradually increase the difficulty of your exercises and improve them over time. If you have a sedentary lifestyle, starting exercise machines can help you achieve greater success. Here’s an example of basic exercises that you can replace with other machines, dumbbells, and barbells:

Regardless of the type of exercise you do, you need to know what your goals are before you step over the threshold. Have you come to a cardio workout? Focusing on the upper body? It’s hard enough to choose a program when you’re just starting out, but even more difficult when you walk into the gym and are surrounded by machines, free weights, cardiovascular equipment, and more. This is amazing.

If you decide at home, then what is your plan based on your goals. (For example, exercises to focus on for weight loss .) You will be able to enter with more confidence, have more focus and a sense of accomplishment when you’re done.

Understand that most people are responsive and friendly.

All gyms have assholes, but most people are actually pretty cute. A huge part of the feeling of fear in the gym is the constant feeling of judgment – whether you’re shy about your workout form or the form you are in right now. But most of the people in the gym are friendly and happy to help you if you Just ask. In fact, most gyms have staff who are more than willing to show you how to safely use their equipment.

Try to rethink your negative thoughts by realizing this fact. For example, if you feel that someone, looking in your direction, thinks:

“Look at this newcomer in the free weights section … they don’t belong here.”

Understand what you are probably designing, and most likely this person is really thinking:

“It’s great that they are trying out the free weights section. Not many newbies try it, so thanks to them. “

Again, there will be assholes, but judging someone for getting better at the gym is similar to judging someone who goes to the hospital to get better. If someone really does that, then they shouldn’t even think about them. (And everyone else in the gym probably thinks they’re assholes too.)

Calm Your Mind With Mindfulness Meditation

Exercise is a great excuse to clear your mind and focus on the present. One of the best ways to do this is to use mindfulness meditation. Instead, you can engage your brain using mindfulness meditation during your workout . According to Schwarzenegger.com:

I will give you an exercise to practice. It’s only 2 minutes, but incredibly difficult.

Don’t miss this.

Set a timer for 2 minutes. Wherever you are, I want you to close your eyes and choose one thing you want to focus on. It could be anything, but to give you some ideas, I usually tell people this.

If you are sitting, try to focus on the weight of your hips / buttocks on the chair / floor. How does it feel? Do you feel the weight of your body pressing against the surface you are sitting on?

Another idea is to pay attention to the lower abdomen while inhaling and exhaling. See if you can really feel how it stretches and contracts with each light breath. Pay attention to the feeling.

This mental exercise not only helps you improve your fitness – you will pay attention to how your body is feeling and how it responds to various exercises – it also allows you to focus on the activity at hand, instead of letting your mind wander and create thoughts. that make you uncomfortable.

Finally, understand that it’s okay to feel uncomfortable. You are in a new environment and are making new lifestyle changes, so don’t be so hard on yourself. Remember that you cannot get rid of your feelings , which are completely natural and there is nothing to be ashamed of. Being comfortable in the gym is a skill. The more you deal with your own discomfort, the more often you return to the gym and the more habitual it will become.

Vitals is a new blog from Lifehacker dedicated to health and fitness. Follow us on Twitter here .

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