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I'm scared of the weight room! (NROLFW)
I am really embarrassed to admit this but I am terrified of the weight room.
I had been trying to get some strength training from Body Pump classes but because I am a shift worker and my schedule varies it was hard to get to a scheduled class time multiple days a week.
I recently read the NROLFW and loved the principles behind it. I want to give it a try but the thought of picking up free weights in the "guys side" (literally my gym's weight room is two rooms and one is free weights and basically man-land) freaks me out, especially since I barely know what i am doing.
Did anyone have this problem and survive? Is there anything you did to help you feel more comfortable? I really think this program will be a better fit since I can do it on my own schedule but I just need a kick in the pants to get started!
Re: I'm scared of the weight room! (NROLFW)
Recent Races:
Chicago Half Marathon 9/11/11: 1:58:11 (PR)
Race for the Cure 10k, Chicago 9/24/11: 51:52 (PR)
ING New York City Marathon 11/6/11: 4:13:16 (PR)
I work nights too! Do you find it hard to sleep if you lift before bed?
I usually work out around 6pm but it is really busy during that time of the day (not a problem when I was doing cardio but definitely adds to my fears of lifting!).
I know I just have to do it but I am scared of looking like a goon.
In my experience, the guys were pleased to have a woman in the weight room. I couldn't believe how many offers I had for spotting! Of course, I was younger and cuter then.
The guys in my gym were happy for the female company and were helpful in correcting my form. Don't fear the meatheads!
Ditto this, and what ChiTown said. Once you get a hang of how to properly do things, and learn about, y'know, balanced programs, you'll realize that most of the guys in the weight room have no idea WTF they're doing. 6 different bench versions and then some curls. Maybe some 1/4 squats in the Smith machine.
I would usually get myself set up and just keep to myself. On the rare chance that I had to work in with someone on a squat rack the guys were usually totally cool about it.
We'll just not tell H about this little fact, m'kay?
If you are uncomfortable and don't really know what to do once you get into the free-weights area, consider having a one-time session with a trainer to show you the ropes. If you can't afford a trainer, even for a 30 or 60 minute session, enlist a friend to help you out.
I am often the only woman in the free-weights area - I don't care, because of my sports background I was in weight rooms since high school. I don't pay attention to it, because I am there for my own health. I have even been complimented on my form as well once people realize I know what I am doing. And I am a puny 5-4 and pretty tiny!
I was intimidated of the weight room at first too. There are a few other women who use it, but not many. My first 2 times at the gym I went with my workout log from NROLFW all pumped up and ready to go...then promptly chickened out, did the stairclimber instead, and just barely wandered into the edge of the weight room to do some light bicep curls and scope out the equipment from the corner of my eye. The next time I just sucked it up and walked in, and now I'm just 1 workout away from being done with NROLFW!
It's easier if you start out by going at off days/times. My gym is fairly empty Fri-Sun, then the big rush comes again on Mondays after work. I started lifting just before college football season, so Saturday afternoons were deserted and I often had the entire weight room to myself.
Besides having a plan of exactly what I was going to do, another thing that helped me was "practicing" the exercises at home until I was comfortable with the motion. For example, I used a broomstick to practice the deadlift form, plus I did bodyweight squats and practiced getting the proper range of motion.
I also Googled images of the equipment I needed- i.e., the PowerCage or squat rack, cable pulldown machines, back extension machine, etc.- so I knew what they looked like when I got to my weight room and didn't have to ask anybody where they were. I still don't know what half of the equipment in the free weights and machines area is for, but I know what I need to use and that's enough!
I am used to going to the gym after work. After 3 years of full-time nights, I have grown accustomed to it, but yes, it is very hard for me to get to sleep after the gym. But when I go straight home after work, I end up staying awake 2-3hr anyway watching tv or something instead of going straight to bed, so I might as well spend that time working out. There is no way I would wake up in time to workout before work, so I have to go after. To each their own ;-)
Awesome tips given. Also, check out www.bodybuilding.com, they have male and female videos of every exercise. Love it!
Recent Races:
Chicago Half Marathon 9/11/11: 1:58:11 (PR)
Race for the Cure 10k, Chicago 9/24/11: 51:52 (PR)
ING New York City Marathon 11/6/11: 4:13:16 (PR)