It’s strange how one area of the gym can be more intimidating than another. Regardless of whether the weights racks and free weights area of a gym is near the entrance or, more often, as far away from it as possible, the majority of gym newcomers take a little extra time before they begin to explore it. Here are a few quick tips on how to overcome this natural anxiety and get stuck into the weight lifting equipment as soon as possible.
Stay cool & warm up
If you’ve ever had a crack at weightlifting, only to find yourself aching horrendously for days afterwards, then one of two things could be at fault. You’ve either gone too heavy, too soon, or not warmed up sufficiently to prepare your body for lifting weights. This key component of your workout, which could be anything from light cardio, stretching, or lifting very small weights to warm up your muscles, can not only make your workout more effective – but also improve recovery in the hours and days afterwards.
Keep it simple
When you take a moment to think about it, strolling over and picking up a dumbbell is actually simpler than fiddling with an electronic control pad on a treadmill or cross trainer. But part of the apprehension can come from seeing people already there and apparently getting on with weight lifting as though it’s the most natural thing in the world. However, there was a point in their well-sculpted lives that they were also absolute beginners, so start with smaller weights and don’t worry what anybody thinks – they’ll all be far too focused on themselves to care!
Plan your workout
It won’t take you much time to find the ‘ideal’ workout you’re looking for online. Whether it’s bigger arms, stronger legs, or more definition in your chest or back, there are plenty of videos and plans close at hand at any time. Although you may find that some movements are beyond you, at least for now, it will give you an idea of how to navigate yourself from a free weights bench, to a bench press, and so forth, following an effective process that’s designed to get the best from specific muscle groups. Research has shown that the formulaic nature of weight lifting could provide the added bonus of improved cognition, over time.
Ask for advice
Yes, you could spend a few extra quid on a personal trainer, who would be able to show you what, when, how and why to lift weights (while guiding you through the weights rack in the process) – but you do have other options, too. Seasoned weightlifters don’t generally mind ‘spotting’ their peers, from time to time, and may offer their own advice completely free of charge. There are also the likes of weight loss camps at home and abroad, local boot camp groups, and online PTs who specialise in tailoring programmes for their clients, albeit from a distance. And, with a little extra advice supporting you in your own fitness journey, you may just find that the distance between you and the weight rack becomes far easier to fathom as you progress.
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