Are you joking??? You’re NOT doing any sort of strength training? Shame on you…
How many times have we heard the above, in our own heads or external pressures, like social media. It makes us feel guilty and lazy for not starting something we know we should already be doing. I mean, of course we have loads of time on our hands, nothing better to do, and walking into a gym for the first time isn’t at all intimidating. You pick up some weights and start pumping right?…
Except it's not that easy…
It was up there for us with one of the most stressful things, like starting a new job and not knowing where anything is. When we first got into it about 4 years ago, we used to message each other to check we were booked onto the same class (safety in numbers). The fear is real.
Of course now, we are like old pros without the top PB’s or muscle ‘gainz’ but we do feel more confident and stronger, mentally and physically, and happy to go to the gym on our own and get on with training. We still ask for help and we’re able to laugh at ourselves when we do something idiotic.
What does strength training actually mean?
If your muscles are contracting against some sort of resistance, you are basically strength training… It doesn’t need to be any more complicated than that! This could be with a weight (dumbbell, kettlebell for example) or other simple things such as:
- Climbing stairs - in your house or use them instead of lifts / escalators when you can
- Walking - especially up hills
- Pilates and Yoga
- Cycling
- Resistance band exercises - we sell these in our online shop. If you have one or thinking of getting one, remember the fatter the band, the more resistance therefore the harder it is!
- Any sort of workout that gets the heart rate going and blood pumping will help but if you can introduce some weight, it will make all the difference…
You can even build strength by carrying your shopping or standing up from a chair without using your arms. It's easy to incorporate some element of strength training into your daily life even if you’re not a fan of the gym.
How to get started…
We work with Hapori Wellbeing who provide a service to businesses. They look at offering education to ensure employees have the knowledge and basic tools to be happier, more productive and positive, in themselves and therefore the workplace.
They offer the following top tips:
- If you can, get a coach / personal trainer to help you. This will fast track your progress no end. This could be online or face to face.
- Have a goal in mind - what do you want to achieve? Focus on the long term.
- Start with doing X2 strength focused sessions a week to give yourself time to recover
- Don't strive for perfection to start with. Use what you like just to kick off - this could be a person you’ve heard others using, a celebrity or someone random on Youtube. Your confidence will grow and you may then move into a gym environment when you feel ready.
Like anything, they advise if you’re brand new to fitness - consult your doctor before starting a new programme.
What are our thoughts on getting into a gym for the first time?
As well as the top advice from Hapori Wellbeing, we have our own thoughts which helped us and so may help you!
- Don’t take it too seriously. If you haven’t started by now, it's unlikely you’ll be signed up to Paris 2024. Stay in your own lane and do what feels right and comfortable to you. Don’t worry about anyone else. Enjoy it!
- If you fancy using a gym, go with a friend for the first time. Just pop in and speak to the owner/manager first and ask any question you want to ask. Nothing is too stupid and they will love talking about their gym. Trust us.
- Observe. What is the etiquette for getting weights, throwing the bar down, where to do it - what is everyone else doing? You can learn a lot by just watching!
- Make a note of what you do in your sessions. Before long, you’ll feel and see the improvements you’re making. It feels good. Progress is good and drives us on. There are special apps and notebooks to do this but notes on your phone is just as good to start
- Stop if you feel twinges. It is so important to do strength training properly to avoid injuries. Ask the friendly trainers / coaches in the gym if you’re not sure or use Google… Youtube has many great videos for simple exercises. Keep an eye on our socials too - we post some simple workouts on there so save them to use when in the gym!
- If you feel the burn, it is working! Don’t stop and don’t be put off by the aches the next day. Keep moving, the aching won’t ease if you sit around. Enjoy that feeling that you have worked your muscles and are now using calories to repair these muscles. Win win.
- Remember, everyone has a first day. You're just as entitled as anyone else to take up space in a gym. Ask for help, you’ll be surprised how friendly gyms can be.
My youngest does Crossfit Kids every week - it’s now embedded into her weekly clubs and I am forever grateful she is able to be in that environment, learning that keeping strong and using her muscles is one thing but being confident enough to walk into a gym with no inhibitions is incredible and I really hope that continues through her adult life.
Give it a go and let us know your top tips for starting and what has helped you. Follow our socials for ideas on getting started too @play.not.pause
If you want to chat about any of the above or anything else related to Menopause or hormones, do give us a shout. We offer a free 121 introduction call where we chat about your symptoms and offer support to help you.