There’s only a select few of us who can confidently say we’ve never felt intimidated in the weights room at one point or another—and even then we’re calling bluff.
Whether it be because you’re new to the weights game or joined a different gym and yet to suss out your surroundings, fact of the matter is, the weights room can feel like the most intimidating place on earth when you’re just starting out.
Don’t be afraid to ask for help
Grab yourself a gym buddy
Fail to prepare, prepare to fail (sorry, we don’t mean to make things worse)
Start off slow
Already had a few sessions in the weights room and still feel shy? Again, don’t be too quick to run back towards that treadmill. Rhys assures you that there are some easier workouts to do which include free weights opposed to complicated machines to help you on your journey.
“Try the simple ‘3 sets of 10 reps’ method to start with,” suggests Rhys. “Split upper body and lower body movements and ensure you are balanced in your training so you don’t develop any imbalances. Generally, an effective resistance session will take around 30 minutes. An example for a beginner could be something as simple as alternating between the below movements with 60 seconds in between sets;
Exercise 1
1. Dumbbell Hammer Curls: 3 Sets, 10 Reps
2. Dumbbell Split Squats: 3 Sets, 10 Reps
Exercise 2
1. Dumbbell Bent Over Row: 3 Sets, 10 Reps
2. Dumbbell Goblet Front Squat: 3 Sets, 10 Reps
Exercise 3
1. Dumbbell Neutral Grip Overhead Press: 3 Sets, 10 Reps
2. Dumbbell Romanian Deadlifts: 3 Sets 10 Reps
Find an alternative
Okay, so for those who really can’t go near the weights room, there are strength training alternatives that you can benefit from by using just your own body weight and some simple add-ons. “Resistance can be achieved with movements like push-ups, pull-ups, squats, TRX rows, medicine ball resistance,” explains Rhys.
“Get creative with your movement and remember weights are not 100% necessary for beginners but as you get stronger, you’ll need to incorporate more resistance with free weights—but your body weight is a great starting point! Remember, things like resistance bands and static holds can provide an immense burn and develop entry-level strength too, as do classes like reformer or mat Pilates.”
