3 Ways to Get More Comfortable at the Gym

You’re excited. You finally made it to the gym. You grab your spot. You have, of course, planned your workout. You set up your water bottle and mat in your space. You go to pick up a few dumbbells to use. You return only to find someone else has taken your space. After your warm-up, you head to the first machine you need and someone’s already on it. It seems as though they will be there for a while. You grab a spot close to a mirror to make sure your form is correct, and the teenager next to you continues to walk in front of you as you do your curls and presses. 

Ugh…

Getting yourself to the gym is a huge positive step toward better health and a stronger you. However, navigating the gym itself can be intimidating and deflating – especially when you get started.

So I’m sharing three things that I recommend to all of my clients when they’re working on getting more comfortable at the gym.

1. Grab your space. Make it obvious that it is yours. 

Stake your claim by setting your water bottle, towel, etc. in the area you plan to use. Give yourself some room without blocking equipment for others. If you have a yoga mat, that is another great way to mark the area you plan to use. 

Not only does this ensure that others know this is your spot; it is yet another reminder to yourself that you are there to train. It commits you to the workout ahead.

2. Assess the equipment to ensure there is enough for your workout and others’ workouts.

Grab what you need for the part of the workout you are approaching, not for the entire workout. Not being able to use a particular machine or set of weights because one person has monopolized them for an extended time can feel frustrating. Again, you made it to the gym and can’t do what you’d planned. You can definitely start with another set, extend your warm-up, or even make up another round until they finish. This is great for future planning, too.

Knowing what equipment is available as you construct your workout is key. In the future, you can plan adjustments in case someone else is using that pair of dumbbells or treadmill. 

If you want to be the type of person who makes the gym her community, share your equipment. If someone is using the item you need, you can always ask if you can “work into” their round when they aren’t using them. 

Yes, you have a choice: you can get enough equipment (dumbbells, bands, etc.) for the first set of your workout OR you can make sure you have everything you need for your hour-long workout. However, the latter might be a little excessive and could prevent others from completing their sets. Just like you want others to be considerate of you when you enter the gym, you want to be just as considerate.

3. Celebrate others around you. You actually get more dopamine (the reward hormone) than the person you celebrate!

There’s nothing nicer in the gym than to accomplish something difficult and be acknowledged for it. I recently pulled out a few pull-ups during the end of a round, and a woman walked over to me and commended me for them. I didn’t know she was even watching! You know how hard the workout is, so it feels incredible when others see it, too.

This isn’t just a nice thing to do. Science actually tells us this is good for our own health! When we celebrate another person, we get more benefit than the actual person on the receiving end because our dopamine hit is bigger. 

Be proud of yourself, but don’t forget to build up others' confidence when you can. It’s an incredible way to build rapport with your new gym community.

Get Personalized Guidance with the Adrien Cotton Community

Another great way women get more comfortable with gym workouts is by joining a small group. You enter a welcoming community while also learning how to properly do all of the moves because the trainer is on hand to guide you. You can schedule a free call with me to learn more.

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