What are the Beginning Steps Toward Becoming a Gym Girl?

As someone who struggles with motivation from time to time, I can say that the hardest part of getting consistent at the gym is those first few initial times going. It is a new change in your daily routine, and you must put thought into actually wanting to go and knowing that the benefits will outweigh the costs of not going. The first main step is to want to go. Everything else falls into place after. Choosing a time of day will improve the way women position their time. A 2016 article published in Frontiers in Psychology found that working out at the gym can reshape one’s mindset and build resilience beyond physical fitness. It states, “I like going in the mornings—I use the gym to structure my day’…’the process of going to the gym speeds up the day. It sets a precedent to the way you want your day to go.” Aspiring gym girls may find it helpful research gyms in the area beforehand. Some colleges’ fitness centers offer free access to gyms, making it easier and more accessible for the ladies who do not want to make a dreading commute.

Another effective way to start is to reach out to a friend who may have a common interest and want to start the gym or have already developed belonging in this space. Having that extra person by your side can make it easier. There are also many local gyms that have student discounts or free trials to see if the environment feels right for you. If the first time you go is by yourself, don't feel too pressured to know everything and know exactly what equipment to use, what form is absolutely correct, or even how much weight to start with. These things all come with time. An easy way to ease yourself in is to go on a walk on the treadmill and feel out the vibes or maybe walk around and see what equipment they have and then later go back home and do some homework on what activities you specifically want to do at the gym. The first step is to just get yourself to go.

Once you go a couple of times and slightly overcome the feeling of gym-timidation, you are ready for the next step in building your workout routine. Having a routine gives you a sense of direction when in the gym and you can start to target certain muscle groups that you know will have an influence on your body. Research done beforehand is super helpful to get an idea of what you will be doing. Lindow says, “The world is at your fingertips with the Internet, and I like to look up any workouts or anything I’m curious about. You can look up a basic how-to video on TikTok and instantly find 3-4 quality videos to use.”  

There is something called a ‘split,’ which is a term often referred to as hitting different muscle groups on different days. Some examples of splits are quads and calves, glutes and hamstrings, back and chest, shoulders and arms, and core and cardio. With the rise of social media trends and aspirations to have unrealistic body expectations, many women feel as if the only main thing they should be hitting at the gym is just their legs or core. The truth is however, hitting all muscle groups will make your body and mind feel good and introduces your body to new limits. A 2016 study published in the Journal of Sports Science & Medicine compared different training frequencies and found both could be effective. It stated, “Both high-frequency and low-frequency strength training produced similar improvements in lean mass and strength when total weekly sets were equal.” That first initial soreness is a great sign! It is proof that your muscles are doing their job and are stronger than the day before. Building a perfect workout routine does not come effortlessly or right away. It comes with experience, research, and overall feeling what works best for you and your body.

How do I get Over Gym-timidation?

I would be lying to you if I said that getting started is completely stress free and sunshine and rainbows. The reality is, being put in this environment often makes women feel uncomfortable, anxious, and stressed. An amazing perspective from Trizzino gives confidence to women who may feel discouraged going to the gym. She says to have a, “who gives a fuck mentality” and to, “put music on and get to work.” I love this perspective because, in reality, no one in the gym cares or even pays attention to what you’re doing. A term that is often referred to this feeling is gym-timidation. This is the invisible, dark cloud that comes over you in a way that makes you fearful to approach the gym rather than feeling positive and optimistic. But no need to fear, this feeling will pass! Researchers from the University of North Carolina Wilmington found that, “Gym intimidation is prevalent among female college students and is a barrier to exercise participation. Combatting intimidation is critical to this population’s health.”

As mentioned before, going with a friend the first few times makes it easier while you are getting used to the machines and the equipment. Although it may seem light years away, you will eventually reach the feeling when you're in the gym and notice a sigh of relief knowing that you've overcome the worst of it, motivating you to want to return in a way that makes you excited and eager to keep working out. Nothing in life ever comes easy, but pushing yourself out of your comfort zone is something to be proud of. Remaining open-minded and open-hearted will only benefit you. Dr. Drake feels that paying kindness forward in a fitness setting is super important. She says that introducing herself to new members and doing a quick follow-up after classes at a studio is a way for her to express that she sees and welcomes them into that environment.