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I had an app on my phone with all the exercises I wanted to do.
The gym wasn't too busy but there was a lot of times where I wanted to use a machine or bench and it was occupied. Then I'd walk around the gym looking at all these different machines and being confused.
After doing bicep curls and bench presses, I ended up just running on the treadmill for 30 mins and abandoned my workout plan.
I know it's better than not going to the gym at all but I'm still pretty disappointed.
Anyone got any tips for not being intimidated in the gym? Thanks.
when it's crazy at the gym I like to wait for a barbell and a squat rack or some space to set it on the floor, then just set up with that and put my work in. as long as I can clean and press, deadlift, or squat, I can get some hard work in and not feel like I wasted time fucking around between machines. the book Starting Strength is a good introduction to how to do the barbell lifts. once you have the practice, you never have to feel lost in the gym as long as you can get a barbell. once the big lifts are over, any other accessory work I do is just gravy, so it doesn't much matter who's using what equipment, I'll find something to do.
Dude I used to feel the same, if not worse. The anxiety would get to me like mad. Two things helped: forcing myself to go no matter what, and paying for a few personal training sessions. The trainer was huge. It gave me confidence to do squats, bench, and all other big exercises. I have very little anxiety going to the gym these days even if I'm still pretty small.
Get up to 175 lbs (currently around 165)
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Start your workout with a demanding core exercise with a heavy ass weight. Either bench press, deadlift, squat, Kroc row or military press. Make those 5 the center of your workout. Then follow up with another one of those lifts. I usually have bench and deadlift on the same day and squats and shoulder press on the same day (sometimes I even superset them). By the time you're done you either
1) Feel energized and motivated and have a pump from lifting heavy ass weight and engaging a lot of muscle groups and breeze through the rest of your workout
2) Do what you did and abandon the rest of the workout, BUT in this case you've already done enough with a heavy weight to make some progress even while quitting for the day.
Weight should be heavy, something you can barely do 5 of reps on bench/squat/military/row and 3 reps on deadlift. And try to go up every time.
Sucks man, but can imagine. When I started working out, I was 16 and went to a gym inside a clinic since it was cheap. Many elderly people doing their rehabilitation stuff. When I moved on to a real gym, I already looked okay. It's hard when you're a beginner.
- Get pumped with awesome Hiphop shit, drink coffee
- Go when the gym is quiet, like in the mornings
- Adjust your plan based on which machines are available
- Use your dumbbells for multiple exercises. For example, grab moderate weights, do flys, arnold presses and biceps curls in one sitting
- Remember that the intimidating jacked people started out like you and therefore usually have a lot of sympathy
- Go NOFAP dude. After not getting off for like 5 days, I walk with even more confidence
It's just like with any anxiety, it'll soon get better when you just force yourself to go there on a near daily basis and try to keep positive about it. I was fucking embarrassed as hell about myself when I started working out 3 years ago. It felt like I was the oldest guy there, definitely the fattest and weak as fuck. I'm still in the same gym but now I feel like I'm the same age as everyone else, I've been told and I know that I'm one of the most jacked guys there. Some people are probably intimidated me, but every time someone comes up to talk or asks for help, I love helping out. It's the same with everyone. Walk up to the scariest looking mofo out there and he'll probably be totally cool. When I go to another gym where I'm smaller than the others, I make eye contact and greet everyone even though I don't know them and they greet me back.
25 y/o virgin before GLL
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