When I was younger, the elliptical and treadmill were my go-to—I would spend at least thirty minutes on them everyday.  And once I gained some weight freshman year of college, I would attempt to stay on for 40-45 minutes (key word here being “attempt”). It’s no wonder I started to dread going to the gym; it was the same old routine with the same old equipment.  Sure, I may have mixed up my ab routine and done a couple bicep curls, but my daily treks to the gym were far from varied, as this gym have the best equipment thanks to Gym Equipment Buyers online.

After reading more and more about strength training and its benefits, I decided to incorporate it into my workouts. Starting a strength training and weight lifting routine was one of the best decisions I ever made. It made me fitter, faster, and more toned than I have ever been. It completely changed my attitude towards fitness and was a huge motivator for becoming certified and it made me LOVE going to the gym.

However, many people—especially women—still don’t strength train for various reasons. Some people may be intimidated,  unsure of what they’re doing, or worried about looking foolish. I was nervous about it when I started, but when I kicked that fear it changed my life. Below, I knock out a common myth about strength training and share the tips that helped me and will hopefully help you!

You Won’t Get Bulky If You Lift Heavy

This has to be THE most common fear I hear amongst women who don’t strength train. If you lift heavy weights, you will not only burn more calories due to “afterburn” or EPOC, but you will also gain muscle that makes you look lean and defined. The “bulky” look comes from not adjusting your diet properly. Women don’t have as much testosterone as men, so it’s not possible to get as big as them if we’re simply lifting and eating right. Eat fresh fruits and vegetables, protein, and complex carbohydrates in the right portions and the fat over your muscles will decrease overtime.

Research, Plan Ahead, and Create a Routine

If you’re a beginner, I suggest consulting a personal trainer at your gym, even for just one session. They’re the experts and can consult you on proper form and technique. If you really don’t want to pay for one session, then research, research, research. Practice in your room while watching YouTube videos that have certified personal trainers leading the moves or browse websites such as Bodybuilding.com that have routines and tips on form and recovery.

Find routines that fit your ability; if you’re a beginner, start with simple moves and go from there. It helps to find moves that incorporate two muscle groups at once, such as a squat to overhead press, for the most effective calorie burn and muscle strengthening.

When compiling your routine, I find it easiest to use a notebook and write it down. You can also print out the different moves and make a packet. I don’t recommend using your phone to view your routine while you exercise. Chances are you’ll get distracted and find yourself scrolling through Instagram five minutes later.

Remember to incorporate cardio into your workout two or three times a week and work your entire body. Do what works best for you, but make sure you give your muscles time to heal in between sessions. Don’t stick to the same five pound weights and same exercises or you won’t see results.  As you get stronger, increase your weight and mix up the routine. This will prevent a plateau and continue to improve your strength and tone.

Wear Your Favorite Workout Clothes

Ok, so this may sound like a ridiculous and vain tip, but it really does help.  You know that saying, “look good feel good?”  Well this is where it comes into play.  On my days that I strength training, I try to wear one of my favorite pairs of leggings and ALWAYS a tank top.  Why?  When I’m lifting or squatting in front of the mirror and I can physically see my muscles working and improving, it’s a huge motivator and confidence booster.  Being able to see your body work and push itself is an amazing thing and should always be used to your advantage.

Confidence is Everything

It can be scary to step into an area that’s typically the “guy zone” of the gym. When I first started lifting and strength training by the boys, I was intimidated too.  Don’t let that fear hold you back. Speaking from experience, when people are working out they tend to be in their own zone and don’t pay attention to the other people around them. Unless you’re making a scene, chances are people will mind their own business and do their own thing.

I find that keeping my headphones in with my music blaring helps me stay on track, focus, and forget about those around me.  If you’re really nervous about looking silly, come prepared with a simple routine that you have practiced a million times at home. All it takes is some baby steps and as time goes on you’ll find yourself getting more and more comfortable in the weight area.

ask for help

Bottom line is if you’re unsure of what you’re doing or don’t know where to start, ask for help. Consult a trainer or someone trained in the fitness area and you’ll start learning in no time. As always, email or DM me with any questions!