Weight training beginner - scared!

hcass

I just joined the gym there a couple of weeks ago and am trying to follow Mark Sisson's Primal fitness regime. I am finding it really difficult though. I joined a gym but am terribly shy. I find it very intimidating and am often the only girl there which makes things even harder for me. I have been using the weight machines but have now read that free weights are much better and the machines are kind of useless? Primal blueprint loves free weights too and exercises that use your whole body instead of zoning in on just one area as a machine does. My problem is that I am not very strong, I can't do chin ups or push ups. Also I am so very shy and all the "lads" at the gym where I go intimidate the hell out of me. The thought of doing squats or lunges in front of them is enough to make me explode with mortification. One guy even chatted me up and it made me feel so paranoid and embarrassed. So... Can anyone advise me on what to do? Go on using the machines? I am also at a loss as to how many reps etc I have to do - is there a beginner's weight training plan on this website someone can link me to. I am too shy to ask the gym managers, Yes I know I am a dope but If you knew how shy I was you might understand. Thanks for any help in advance.

SorGan

okay, hello, first can you tell us what you want to achieve from gym sessions, fitness, strength, weight loss, etc etc..
that way people here can help ya based on your goals.

part of your fear of doing free weights in this public setting might come from being paranoid about your exercise form and the fact its new to you,everyone goes through this at the beginning and nobody wants to feel awkward with people watching, try practise any exercise like squats or the lunge, either at home (without weights) or when the gym is empty.

Red Cortina

I used to train in the weights area in Total Fitness Sandyford and found it a bit intimidating at the start so I know where you are coming from.

Would you consider going to a trainer for a couple of sessions, just to get you started? They could give you an idea of some exercises to do and show you the correct form on them also. Or do you know anyone who lifts weights who could give you a few pointers?

Or else you could buy a few bits and pieces (ie kettlebells, skipping rope, door chin-up bar) to do a home workout. Some folks who post here have done this one day workshop and found it good http://www.buykettlebelldublin.com/workshops

gymfreak

I remember when I started out using weights last year and the thoughts of going into the 'men's area' was a bit daunting. At first I started going at times that I knew it wouldn't be busy. The worst part was always the initial walking in to the area when everyone would stare cos of the whole 'female in the weights room'. Honestly after two sessions I was completely comfortable with what I was doing, couldn't have cared less what anyone else was up to and was probably annoying everyone around me by asking questions or just chatting/procrastinating:pac::pac:

You'll get to know the same people going on the same day at the same time and you'll feel more comfortable and confident. To be honest I wouldn't worry about them trying to chat you up, the majority of lads are just up for a bit of banter in between their sets. If you don't want to be disturbed just wear headphones.

If you are really uncomfortable about using the freeweights, then continue to use the machine weights until your more at ease. Believe me, within a couple of weeks you'll be wondering what all the fuss was about.

Don't be worried about doing squats and lunges in front of others, when most people are working out they are so intune with themselves that they don't even notice what anyone else is doing (even though it might not feel like that:))

Keep up the good work, take your time, get familar with your surroundings and you'll get more confident.

Lantus

By working on a resistance routine your doing a really good thing. Strenghtening muscles, bones and joints and setting yourself up for lifelong health and fitness (say goodbye to bad backs and those aches and pains.)

However, it can be intimidating as the weights area is very slanted towards males. This can be intimidating for womem but it shouldn't be. Shame on the guy who tried to chat you up. shameless of him.

Free weights are excellant (although machine sare not rubbish per se) and I would encourage their use. If you can go with a friend that could help tremendously. If not remeber that you have paid your money and you are there for a reason. Your health, your future. Dont take any rubbish or nonsense from blokes who think they are better just becasue they can lift a bit more weight. Pathetic. Instead, focus on good technique and posture. Far more important and you will realise that a lot of men are doing most exercises wrong or just badly. A lot of the bif lifters have large belly's and dont appear to very fit at all. (beer and pies are great but they wont give you a sleek physique!)

Do what is comfortable for you. Maybe do 1 or 2 exercsies using free weights and the rest machine to begin with. duck in and out.

And if the staff are good do use them and get your ero's worth by getting good tecniwue for all free weight exercises. (u-tube is also good for this.)

Enjoy!

SorGan

Lantus wrote: »

However, it can be intimidating as the weights area is very slanted towards males. This can be intimidating for womem but it shouldn't be. Shame on the guy who tried to chat you up. shameless of him.

no shame being interested in someone, really now.:)

Lantus

SorGan wrote: »

no shame being interested in someone, really now.:)

yeah but doing it in a situation like that is pretty low. get out and meet people.

Rycn

SorGan wrote: »

no shame being interested in someone, really now.:)

He was obviously acting the muppet.

hcass

Thanks everyone for your help. I think my dodgey form def leaves me feeling less than confident so I will start practising at home. Never thought to check youtube. I will also ask a friend of mine to help but am even embarrassed thinking about that but I will do it.

Really I want to build my strength, I am so weak. I don't think I am overweight, 5'7" and 145 lbs. I want to lose a few pounds, maybe a stone? But could def do with less fat and more muscle. I am doing the primal food plan now for a couple of months and that has been great so diet not really an issue.

I know its ok to be interested in someone but this guy just made me feel so uncomfortable. Last night went to gym and I could feel him watching me the whole time, rushed through my workout so I could get out quicker. He approached me again before I left. I am going to go at a different time from now on and hopefully he won't be there. Must say most guys have been great, chatting and helping me when they can see I am having trouble.

Just a few more questions - How long should I be spending in the gym? I am currently doing 8 reps by 5 of the heaviest weight I can manage - is this ok?
Thanks again everyone - really helpful advice from (almost) everyone!

G86

hcass wrote: »

I just joined the gym there a couple of weeks ago and am trying to follow Mark Sisson's Primal fitness regime. I am finding it really difficult though. I joined a gym but am terribly shy. I find it very intimidating and am often the only girl there which makes things even harder for me. I have been using the weight machines but have now read that free weights are much better and the machines are kind of useless? Primal blueprint loves free weights too and exercises that use your whole body instead of zoning in on just one area as a machine does. My problem is that I am not very strong, I can't do chin ups or push ups. Also I am so very shy and all the "lads" at the gym where I go intimidate the hell out of me. The thought of doing squats or lunges in front of them is enough to make me explode with mortification. One guy even chatted me up and it made me feel so paranoid and embarrassed. So... Can anyone advise me on what to do? Go on using the machines? I am also at a loss as to how many reps etc I have to do - is there a beginner's weight training plan on this website someone can link me to. I am too shy to ask the gym managers, Yes I know I am a dope but If you knew how shy I was you might understand. Thanks for any help in advance.

It's probably more because you're unsure of what you're doing. Sure I still don't like doing things I'm bad at/not used to. It's that feeling of wondering if someone's looking at you thinking 'wtf is she doing?!':o. I never like a new exercise when I start it, but once I get to grips with it I'm grand! So, it's not just you Plus, I guarantee you half of the guys in there are just as self conscious, and probably don't know what they're doing either!

The best thing to do would be to go in at a quiet time and run through your full work out, get used to where everything is, and just get yourself a bit more comfortable with what you're doing. You'll get more confident once you start to learn more and progress with your training, it's just going to take a wee while is all!

Dadster

I am a qualified fitness instructor and personal trainer can provide you with a simple but effective beginners program using free weights. pm me with some basic details, age,height,weight, some details of your experience and what sort of workout you are doing at present and what you're goals are and I'll reply with a program for you.

Lantus

hcass wrote: »

Thanks everyone for your help. I think my dodgey form def leaves me feeling less than confident so I will start practising at home. Never thought to check youtube. I will also ask a friend of mine to help but am even embarrassed thinking about that but I will do it.

Really I want to build my strength, I am so weak. I don't think I am overweight, 5'7" and 145 lbs. I want to lose a few pounds, maybe a stone? But could def do with less fat and more muscle. I am doing the primal food plan now for a couple of months and that has been great so diet not really an issue.

Just a few more questions - How long should I be spending in the gym? I am currently doing 8 reps by 5 of the heaviest weight I can manage - is this ok?
Thanks again everyone - really helpful advice from (almost) everyone!

I started at home as well purely through costs and to get myself orientated better with some dumbbells but there isn't any right or wrong. I might or progressed quicker at the gym to be honest as you are limited at home as to the range and type of exercises. The gym mirrors can help with checking your form as well.

As to the number of reps and sets there isn't any definitive answer on this as training programs vary depending on what people want to achieve.

I believe in moderation so I work on 3 sets of each exercise aiming for 8-12 reps of each one. 60 second rests between sets. 4 sets is a bit more and 5 is a lot IMO. 3 sets works the muscles really well. BUT, i would do 3 exercises for each muscle group (e.g. pull up's, seated rows, one arm rows.) so bear that in mind. If your doing 2 or only 1 exercise per muscle group then more sets is not neccesarily bad.

If you use a weight where you are reaching failure towards the last few reps then you've got it about right. Once you can do 12 with good form it's time to up the weight a little and try to do at least 8. Dont rush this. Technique is far more important than weight.

I aim for 45 minutes in the gym but I go 5 days a week. Personally I think once your over an hour your wasting time and not making any benefit, it's easy to do lots of stuff in 45mins or there abouts. Again personal preference though. My philosophy is to get in, hit it hard and get out as quick as I can. I enjoy it but it's a means to an end. By keeping my time in there low it is a part of my life I can always find time for making it sustainable and easy to fit into any schedule.

columok

To the op,

You would gain a lot of confidence from spending a few sessions with someone who could teach you how to do those whole body lifts. They could then explain to you how to structure a strength program (this is probably what the primal blueprint involves). Depending on what gym you're in (where you live) there are a rake of qualified posters here and a whole range of places you could visit. Learning how to lift properly will help hugely in progressing and feeling confident stepping into a freeweights area and knowing what you're doing.

Tigger

Hi op
What I'd like to say is don't be scared you are on the road to awesome. There is nothing like the feeling of increasing strength that you will experience in the next few months.

Now read what the other more helpful posters have said and keep at it. I think most here will agree that you can split the world into those that train with weights and those that don't.