It can be rather intimidating to start using the free weights room, especially if you are the skinny guy in a room full of gorillas or the only female in a room of iron-toting men.

But there really is nothing to fear once you get used to it. So I’ve put together some tips to help you out. These apply to both men and women who are new to free weights, although I have added in an extra couple of tips for the girls!

1. You might think you don’t know what you are doing – but half the people in there don’t have a clue either! Just because they look the part, doesn’t mean they are experts. Most of them will just be copying what their mates do or what they have read in a magazine. If you make an effort to learn about weights, you’ll soon be the most knowledgeable person in the room.

2. Get your technique right with a small weight and you will be less likely to screw up when you move onto a heavier weight. We women have an advantage – no-one expects us to be lifting heavy weights, so we can practice with light weights and not feel silly. You blokes who are new to weight training might feel pressured into going straight to the heavy weights with no technique, but it’s just not worth it. Firstly because anyone who knows what they are doing will understand why you are lifting lighter weights and secondly, it’s way more embarrassing when things go wrong!

3. You have just as much right to be there as anyone else. Girls, don’t feel that you are in a ‘male’ area, it’s your area too. You deserve a bit of mirror and a bench, so long as you observe the weights room etiquette that everyone should be observing. And guys, don’t be intimidated by the gorillas or the groups of teenagers doing bicep curls. Take it from me, they are usually the ones who screw up eventually.

4. Go on a regular day and time. You’ll quickly become familiar with the other regulars in the weights room, so it will be less intimidating than walking into a room full of complete strangers. You can also choose a quiet time to go to the gym until you feel more confident. Thursday and Friday nights are usually pretty quiet.

5. Ask for a spot if you need one. People won’t mind and you’ll be able to attempt heavier lifts with a spotter, so you’ll make much better progress than if you always work out on your own with the headphones on. It’s also a good way to get on ‘nodding hello’ terms with other regulars. I’ve even been asked to spot a bloke on a couple of occasions – although this is pretty rare!

6. Women, be nice! It’s easy to interpret every male question or comment as some kind of insult or sharking. But a lot of blokes are genuinely curious about women doing serious weight lifting; it’s not something they see very often – if at all. You get the occasional jerk, but most of the time guys are just trying to be friendly.

7. Avoid people wearing weight belts. They generally don’t know what they are doing.

8. Have fun!

Got any more tips?

Stumble it!

Share

Subscribe to this blog