A Girl Walks Into a Gym…4 Steps to Navigating the Gym with Confidence
You know “those” people you see at gyms. They walk in with confidence. They know where to go and what to do. They know the people at the front desk like family. They chat it up — even fist bump —others working out near them. They approach their space like they own it. Their workout looks tough, yet (oddly) they seem to be having the time of their life.
How do YOU do that?
Let’s start with some numbers. Seventy million Americans belong to a gym. Are you one of the 70 million? I am!
Four factors create “those” people.
They show up.
They have a plan.
They embrace hard work.
They develop relationships AT their gym.
If you want to be more confident in your gym, this is the formula. Let’s talk about each one.
#1 They Show Up
“Those” people make their workouts a priority in their lives. They not only show up; they show up CONSISTENTLY. Study after study shows that people who are active consistently are sick less often, live longer, and lead happier lives.
A core component of my coaching program is the calendar. This consistency building is yet another reason why the calendar is a spoke on my wheel. If something isn’t on your calendar, it won’t happen. Put your workouts on your calendar. It works.
#2 They Have a Plan
There is nothing worse than walking into a gym without a plan. I see it almost every day. A person walks in not really knowing what to do with the hour they've set aside. They go to the machines, hoping and praying that no one is watching. They attempt to pull out a few reps before bopping over to the next station to try again. They don’t have a sense of how to separate different machines nor how many exercises to factor into that round. I feel terrible for them. They need a trainer. And, they need a distinct plan designed for their bodies and fitness goals.
Alternatively, having a plan or a program (as strength training coaches like myself call it) is key. I have a program I follow for about six months. It's a series of workouts that are intended to make me stronger year after year. Period. I work through a number of factors like changing up form, adding load, increasing reps, breath work challenges, etc. And so far, so good. My program is pretty simple, and I repeat it to see if I’ve made gains over that period of time.
No matter what your plan, have one before you step foot into the gym. Understand what equipment you need, how many reps and rounds you need, how to have proper form, and what progression looks like for your goals (i.e. do you need to increase weight each week or increase reps?).
#3 They Embrace Hard Work
Let’s face it: being fit requires that we challenge our bodies.
I have several books that I want to write including, It Is Hard Work That Matters. What do I mean by this? You know that getting what you want in life takes hard work, but what we often forget is that it also takes sacrifice. It is hard to say “no” to something more fun than your workouts. It is hard to push ourselves even when we have zero motivation. We must overcome fears of hurting ourselves. We need to master the art of knowing our bodies inside and out to recognize when we can push ourselves and when we should not. We need to be the expert of our own bodies, which means we need to stop following the advice of our friends and gurus on Instagram.
That being said, does every single workout need to push you to your limit? Should you be sweaty, so sore you cannot walk the next day after every session when you are in midlife?
Absolutely not. Far from it.
In midlife, we are no longer built to push our bodies to “failure.” The sweaty workouts of our 20s and 30s were perfect for our bodies then. Now, it is imperative to workout smarter, know your capacity and your limits, and find a program that you love and enjoy. The latter is the most important to building a consistent workout habit that produces results.
#4 They Develop Relationships at their Gym
Do you need to become best friends with the folks running your gym or invite them to your next party? No. But I do encourage you to get to know them.
They will become yet another reason you enjoy your gym and why you will continue to be a member. They are part of your workout story. They will be the people you can turn to if you want to request a few more pieces of equipment (not that I know anyone who does this) or navigate the new fancy cardio equipment. Building relationships with the gym staff helps you feel confident walking into the gym but also confident when you gently remind them that the treadmill is broken or that the bathroom is out of toilet paper.
Put in this work early, and you will find that your comfort level at the gym increases much faster than if you kept to yourself. Start small with hellos and how-are-yous. Join a class at the gym or hire a trainer to show you the ropes (maybe literally!).
If you are looking for help in any of these areas, let me know. Jump on my link here and we can build the perfect program for you to feel confident in your gym and in your life.
