Article: I feel lost and self-conscious in the gym's weight room. How do I start lifting?
I feel lost and self-conscious in the gym's weight room. How do I start lifting?
Take a plan in with you. Our workouts are follow-along videos, so you can prop up your phone in a corner with a few dumbbells and a mat, put your earbuds in and press play. Start lighter than you think and build. You belong in that room. And if home feels better, the same workouts work there too.
That feeling of walking in and not knowing where to stand?
I know it. Most of us do.
And it tends to get smaller every time you go.
Why does the weight room feel so intimidating?
A lot of the women we talk to pay for a gym membership and walk right past the weights. They tell us they feel lost the minute they step into that section.
It usually comes down to one of these:
- You don't know what to do. Racks, benches, machines, and no plan for any of it.
- You feel watched. Everyone else seems to know exactly what they're doing.
- You see people you know. On a work trip, the hotel gym can be full of your colleagues.
- Classes don't fit. You've tried a group class and thought, this isn't me. Good news: you don't need one to strength train.
Right?
I've felt it too. So have most of the women I know.
Here's the thing.
Every one of those gets easier with a plan in your pocket.
What do I actually do when I walk in?
You walk in knowing exactly what today's workout is.
Our workouts are follow-along videos. I'm on camera doing every one, and Chris coaches my form in real time, with easier and harder options for every move. So the plan is right there on your phone, and you're never standing around wondering what comes next.
Here's how to set yourself up:
- Pick a corner. A quiet spot with a little floor space is all you need.
- Grab a few dumbbells and a mat. Set them beside you so you're not walking back and forth.
- Prop up your phone and put your earbuds in. Now it's just you, the video and Chris's cues.
- Press play. Follow along like you would at home.
Chris explains it like this: plop yourself in the corner with your dumbbells and a mat, and you're right there in the workout with us.
No wandering between machines. No guessing.
For what to bring and what most gyms already have, here's how to do our workouts at your gym.
What if everyone's watching me?
Can we please stop pretending everyone in the gym is staring at us?
In our experience, most people in a gym are busy with their own workout. Their own sets, their own playlist, their own reflection.
One of our coaches had to get past her own fear of working out in a public gym. What she figured out: "They don't care what I'm doing."
Another one of our coaches tells women something I want you to hear too: "It's your space too."
You pay for that membership. The corner with the dumbbells is yours to use.
A few things that help on the first few visits:
- Go at a quieter time. If the evening rush makes you tense, try a calmer hour.
- Keep the same spot. Same corner, same few dumbbells. It starts to feel like yours.
- Keep your eyes on the video. Earbuds in, attention on your phone and your form.
- Give it a few visits. The first one is usually the hardest.
What if I don't know how to do the moves?
That's what the videos are for.
- Watch me first. I do every move on camera, so you can see what it should look like.
- Listen to Chris. He coaches my form in real time, and every cue he gives me, you hear too.
- Start lighter than you think. Learn the movement first, then build. Here's how to know when to go heavier.
- Ask your coach. You check in with her every week, and you can message her between check-ins. Not sure about a move? Tell her.
If you have an old injury, or a knee, shoulder or back that's been bothering you, check with your doctor or physio before you start anything new.
What about the hotel gym on a work trip?
A lot of the women we coach travel for work.
The hotel gym is small, and it can be full of people from the same meeting. Nobody wants to do lunges next to a colleague. Fair enough.
You've got options:
- Go when it's quiet. Before the day starts is often your best bet.
- Take your corner anyway. Same setup as always: phone, earbuds, a few dumbbells.
- Stay in your room. Short workouts with bodyweight and fabric bands work well in a hotel room.
Here's more on keeping your progress on work trips and holidays.
Can I just train at home instead?
Yes. Our workouts were designed for home.
All you need is a set of dumbbells, a Swiss ball and some fabric bands. Workouts are about 50 minutes, and in the 8-week Metabolic Reset that's 4 a week.
If home is where you'd rather begin, here's how beginners learn strength training at home.
The right place is the one you'll keep showing up to.
Why is it worth walking in at all?
Because, as Chris puts it, "Muscle is metabolism."
Most women come to us wanting to lose weight. What they actually want to lose is fat.
In our experience, building muscle is what keeps body composition changing after 40. That's why strength training sits at the centre of everything we do.
We've helped 1,000+ women lose 10 to 20 lbs of fat in 8 weeks.
Ready to claim your corner?
A plan on your phone. A coach in your corner.
That's enough to start.
Start with the short video on our homepage at fortyfwd.com. It walks through why your body stopped responding after 40 and the method we use to change that.
If it sounds like you, apply for a call with Chris.
He reads every application himself. On the call, tell him where you'd rather train and what's been holding you back, and he'll tell you straight whether the program is the right fit. If it is, he walks you through the investment then, once you both know it's a fit.
Pick your corner.
Let's get you lifting.
Frequently asked questions
How do I start lifting weights at the gym as a beginner?
Take a plan in with you. Pick a corner with a few dumbbells and a mat, follow along with a workout video on your phone, and start lighter than you think.
How do I stop feeling self-conscious at the gym?
Keep the same spot, put your earbuds in and focus on your own workout. In our experience, most people in a gym are focused on theirs, and it tends to get easier with every visit.
Can I lose weight lifting weights at home instead of the gym?
In our experience, yes. Our workouts were designed for home with dumbbells, a Swiss ball and fabric bands, and building muscle is what keeps body composition changing after 40.
What should I do at the hotel gym on a work trip?
Go at a quieter time and take your corner, or do a short bodyweight and band workout in your room.
What if I don't know how to do the exercises?
Our follow-along videos show every move on camera, with Chris coaching form in real time and easier and harder options. Start lighter, and message your coach if a move feels off.