Let’s face it, the gym can seem really intimidating and has the ability to make you feel insecure as hell. When you look around, it can seem like everyone else in the gym knows what they’re doing, like they were born with a barbell in their hand! Meanwhile you’re standing in the weight room pretending you definitely meant to walk over there!
If you ever thought, they’re making fun of me I have great news for you. They really aren’t. They are too focused on their own workouts or even better they silently support you because gym goers are very supportive!
Gym Confidence
It isn’t about being the strongest, most lean or even the most experienced. It’s about being comfortable enough to show up! Here’s how to build confidence quickly!
Stop Assuming Everybody Else Knows What They’re Doing
Gym confidence increases once you realize that most are guessing and winging it. Even the “gymbros” who are half the time, half repping it or using amazingly bad form or skipping entire muscle groups like legs. In other words, the gym is full of people who are not perfect and are just trying their best. You belong there as much as anyone else!
Have A Plan
If you walk in with no plan, that’s going to make you feel insecure and self conscious. If you walk in with a plan though, you will feel super confident in that you know what you’re doing(even if you feel nervous). Think about it, if you know what exercise is coming up next, then you won’t overthink it.
Try this as an example: One exercise per body part. One for Back, Chest, Shoulders, Abs, Legs, Biceps and Triceps with about 1 minute rest in between with a total of 3 sets of 10. Easy peasy. Now you’re not confused or overthinking. You have direction!
Choose Beginner Friendly Exercises
Confidence in the gym isn’t about doing complicated exercises! It’s about doing the basics well. Some great exercises to include in your plan are: Goblet Squats(Legs), Dumbell Romanian Deadlifts(Legs), Dumbell Bench Press(Chest), Lat Pulldown(Back), Dumbell Shoulder Press(Shoulders), Dumbell Overhead Tricep Press(Triceps), Dumbell Bicep Curl(Biceps) and Situps(Abs)
Wear Gym Clothes That Are Comfortable
Wear sweats or leggings that aren’t going to fall down or that are too tight, so much so that you are tugging at them all the time. You don’t want to spend the entire time thinking about your outfit. You want the focus to be on your workout! You will feel more confident in an outfit that fits.
Learn 3 Gym Setups
Learning 3 default setups in the gym will make you feel confident, like you know what you’re doing. Sometimes it’s just a matter of where to head to in the gym, what equipment you’re going to use and how to set it up.
Set Up #1 Dumbell Area
Grab your dumbbells. a bench and do most of your workout in that spot.
Set Up #2 Cables
You can do a whole workout on just cables. Examples are: Rows, Pulldowns, Pushdowns, Kickbacks, Curls.
Set Up #3 Racks
Pick a squat rack and put your water bottle there. Claim it and work through your program. You can work all your muscle groups here as well.
Use Good Form And Slow Down
Want to know how to look like you know what you’re doing? Slow down! People who are confident set up properly, move with control, don’t rush reps and take the rest they need. Even if you’re lifting lighter, controlled reps look more intentional. Reps that are rushed look chaotic.
Mindset
Use a positive mindset and tell yourself you belong here. You don’t need to earn your place there. You don’t need to lose weight first. You don’t need anyone’s permission! You are literally in the exact place you need to be to improve. Confidence will come from showing up in the gym consistently. You show up. You practice. You get better. Simple!
You Don’t Need To Be Confident To Start
You just need to start. The confidence will come later. Confidence in the gym isn’t something that happens automatically, it’s something you build yourself.
If you want help building a simple workout plan, so you walk into the gym knowing what to do, I’ve got you. Just send me a message!
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