You’re probably reading this with a moment of intimidation if you’re unfamiliar with the gym. First and foremost, take a moment to breathe, and know that these emotions you are facing are absolutely normal. I will never forget how I felt the first time that I ever stepped foot on the weight floor in a new gym. I felt lost, out of my element, confused, and as if I was fumbling my way around while everyone watched me in a glass box. Newsflash: most people at the gym are there to focus on their own workout (as vain as that sounds), and the chances of them judging you? Slim to none. Because unlike the rest of the world, most of the people actually found inside of these four walls that we call “a gym” have been in your shoes before. They know how uncomfortable it can be stepping into an unfamiliar realm, and if asked, will more than likely offer a helping hand. Well, at least that was my experience years ago when I first started introducing myself to lifting weights.
If you don’t know what you’re doing, it can be utterly terrifying. And due to that fear, you’ll naturally migrate towards the cardio machines – because lets be honest: they’re easy. It doesn’t take any thought to climb onto the Stair Master and get lost in thirty minutes of your favorite Netfix show. Is this effective? Of course it is. Any form of energy expenditure is going to pay off when correlated with the proper diet. However, the most effective way to build lean muscle doesn’t happen on any cardio machine. The magic happens out on the weight floor, and that’s a proven fact.
Some Tips for Beginners:
1. Wireless headphones: Use Them.
I can’t tell you how many times these have allowed me to get in my zone. And the reason I specified wireless? Well, nothing ruins a workout more than having to spend half of your time in the gym untangling a cord or trying to avoid hitting said cord during each of your lifts. Not to mention, wireless headphones allow you to leave your phone away from your body, making any exercise much efficient. There is no means of scrambling to grab your phone as it falls off your armband or slips through your sports bra – guilty as charged.
Link to My Personal Favorite Brand: Jaybird
2. Buy a Hip Circle
Trust me on this one. Even if you are a beginner, this is one of the simplest pieces you can get, and learn to use properly. I have several videos on my YouTube Channel that show different ways to use this and will continue to add more as well. I always wear this during any hip thrust, glute bridge, or banded squat movements for glute activation. Trust me: it is an absolute game changer. For reference, I use the Size Small/Medium resistance.
Link to The Hip Circle That I Use: Here or click the picture below!
3. Solid Kicks
I don’t care what anyone says – a cute pair of gym shoes can no doubt, motivate you to crave a workout that much more. Personally, I’ve been obsessed with anything Adidas throughout the past year. However, I would not advise running in this shoe, as they do not offer much arch support. They are more or less a casual gym shoe to walk around in during lifting — or when you’re just out and about. Below is a link to some Adidas NMD’s. If you can’t find them on the Adidas website itself, try Foot Locker, Lady Foot Locker, or even Six:02.
Link to Adidas NMD’s: Here
4. Foam Roller
Foam Roller: I feel like this is one product that leaves so many women with that dazed and confused feeling. I’m working on filming my Foam Rolling Routine for a YouTube video very soon. But in the meantime, I will leave a link below with where you can purchase one of your very own. I would strongly advise using this daily, even twice a day if needed. Foam Rolling helps with the mobility of your fascia, which is a fibrous muscle tissue connecting all of the muscles in the human body. Self-Myofascial Release is one of the best ways to allow your body to properly recover, and hopefully, prevent too much build up from taking place (aka: those painful knots you get in your shoulders, back, glutes, etc).
Link to Foam Roller: Here
5. Gym Bag – You Need One
Gym Bag: Every girl loves having a super aesthetic gym bag to parade around with them either at the gym, or after the fact when you pop on over to your favorite coffee shop. I currently have a Lululemon bag: one that I chose to spend a bit more on, because I know that it will last me for a long time to come. However, if you’re looking for something chic and a little more affordable, I found the one for you! Some essentials you might want to carry inside of your gym bag: extra ponytails, a hairbrush, makeup wipes, deodorant, a fresh change of clothes, lotion, extra headphones, chapstick, a water bottle, a rollerball of perfume (for after that sweaty lift), and of course… some healthy snacks!
Check out some of these cute ones I found! All under $50!
6. Make A Plan. Stick With It.
I know this may sound cliché, but walking into the gym and having a solid structured plan already laid out for you, will help you stay focused to get the job done in the shortest amount of time. If you’re a beginner, and you’re unsure of where to start, I’m attaching a link below to some of my instant download plans. You can purchase these and download/save them directly into the iBooks app on your phone! If you need more detailed coaching, check out the full programs that I offer on www.bdawnfit.com. Have a set plan, and stick with it!
7. Find Your Jam
Music Playlist: Need I say more? We all know that music can either make or break a workout. At least… that’s the case for me. Gyms don’t always make the greatest selection in music either. Thank you Lord for headphones. I’ve compiled some of my favorite go-to beats to listen to during my training sessions in my team playlist below.
Long story short, being a beginner in the gym can feel exhausting and very overwhelming — to the point where, if you’re not leery, you begin talking yourself out of even going in the first place. Do not let that happen, sister! Use these tips, treat yourself to a new workout outfit (or two), pack your gym bag full of the essentials, and march straight into the unknown. Getting into a new routine the hardest part about the gym, I promise! And once you do, you will feel so good that you’ll have that “can’t stop, won’t stop” mentality. Find the time of day that works best for you, whether that’s the morning, mid-day, or night. Make it a goal to stick to it for two weeks, no excuses… and then reevaluate how you’re feeling when that time has come. As always, I hope that this blog helped ease any nerves or apprehensions about the “New Year, New Me” tempo. If you need help, I’m always here for you girls – shoot me an email and let’s chat!
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