Beginner’s Guide: Gaining Confidence at the Gym for the Plus Size Gal
Here are my best tips, broken down into simple, attainable steps to gain confidence at the gym.
With a new start to the school year, it’s a great time for moms to get into a routine of taking care of themselves. Maybe that means making time for yourself and getting back to the gym. It’s been a while with lockdowns and distancing and maybe you’re feeling uneasy.
I haven’t always felt comfortable in a gym. I hated gym class at school. I was always the slowest runner, could do the least amount of sit-ups, and was the cliche last kid picked on teams.
Moving into adulthood, not much changed. I felt intimidated going to the gym. The picture of health on most ads is a 20-year-old with a six-pack and perfectly bronzed skin. I likely could not relate to any body struggles they might have. If all I saw at the gym were thin, perfect models, I wouldn’t feel like I fit in. I also might feel unwelcome in that kind of place.
I used to feel self-conscious. Walking into the gym was unknown territory. The men and women were all fit and knew what they were doing. There was always at least one obnoxiously loud guy that grunted with every chest press that he did. A woman in perfectly coordinated spandex was running on the treadmill and reading a book. How the heck did she do that, I still wonder. I stuck to the elliptical because it was easy. I might try the “batwing” machine (Now I know it’s a chest fly) because it was also easy and I felt confident doing what I already knew.
Now that I have used and worked at several gyms over the last 15 years, I feel much more confident. I’ve taken my best tips and memories of what I did to feel comfortable in the gym and broken them down into simple, attainable steps. Once I felt comfortable, I felt inspired to help others take care of themselves.
So let’s get to work. Here is how to gain confidence at the gym.
Take a deep breath and focus on yourself.
People may look at you and it might feel like judgment. It’s also entirely possible that they are happy to see you there, working on yourself. Regardless, what they think of you is none of your business. Focus on yourself by zoning in on your presence and your actions. The easiest way to do this is with deep inhales and full exhales. Feel the air enter your nostrils and expand your chest and gently release the air again through your mouth. If you start to feel anxious or unwelcome, continue with these other steps.
Start with some simple exercises you know you can do.
It might seem like a very beginner or even way too simple. By starting where you are comfortable, you will help boost your confidence. Here are some simple movements you can do with little practice:
Walk on a treadmill at a relaxed pace.
Grab a set of 5-10 lb weights and do bicep curls and overhead presses
Use a bench for sit to stand squats
Sit on the floor in the stretch area for a seated stretch.
Consider spending 20 minutes on the treadmill, 10 minutes doing bicep curls, overhead presses, and squats, and another 10 minutes doing stretches. That’s a whole 40-minute workout, and you’ve earned rockstar status.
Spend some time practicing in front of the mirror at home. There are so many videos on YouTube to learn how to do an exercise correctly. When you have your program printed out or in an app, practice the motions in front of your mirror. The mirrors at the gym have the same purpose: so you can check your form. Doing it at home takes the social pressure off you but gives you the same benefit.
Use your affirmations to gain self-confidence. If you haven’t started journaling or using affirmation, now is the time. Affirmations are positive truths you tell yourself. You can write it, repeat it in your head or out loud. Personally, I write them in my journal every evening, but I also repeat them to myself when I’m feeling stressed out about something. Here are some affirmations I use:
I am strong.
I am capable of amazing things.
My body deserves care and investment.
Working on myself is never wasted.
Consider doing a class. Classes have a special place in my heart. They allow a community to come together and work on themselves. The energy can soar in a group of people working out, side by side. Plus, it provides a bit of accountability being surrounded by others doing the same moves. In a group class, the instructor will give you many exercises, teach you in real-time, and demonstrate options. When possible, speak to the instructor ahead of the class and let them know your limitations or emotional hesitations. Most instructors have a good idea not to center people out, but it might help you to have that conversation.
If you’re still unsure or feel uncomfortable, ask a friend to come with you.
It can be a lot of fun working out with a friend. You don’t have to do the same things or have the same goals. Just having the company can make the difference. Plus, making a workout date with a friend is some extra accountability that you’ll go. Don’t know anyone? Ask staff for some support. I’ve worked at many gyms, and I often gave tours and introductory workouts to new members. It was something I loved to do. You may even consider hiring a coach or trainer
There was a time I didn’t feel like I belonged at the gym. I was self-conscious beside the super-thin girls with perfect make-up and high ponytails. It took some time and bravery to keep going back until I was comfortable going to a gym. If it is something you want to do for yourself, I believe you should. I’m here to tell you that you belong in a gym. You are worthy of good health and working on a body that you love. You are beautiful, strong, and capable.
