I've always noticed a few people making mistakes at the gym and I'm hoping the tips below will help enhance your work out. So, let's get right into it!
1 - Always adjust the machines. I see many people not putting in a few extra seconds in adjusting the machine according to their height. When you are using cardio machines, try to adjust the machines according to your body. You will get a better work out and not harm your body this way! Also, if you are unsure on how to use the machine; ask or there are always instructions on how to use them on the side.
2 - Sanitize, sanitize, sanitize! (from a germaphobe this is a huge request!)
3 - Try not to let your workout be 100% only based on cardio. Introduce weights into your regime and you will notice a huge difference in your body. It has been proven that interval training and by combining weights into your work out, it helps you lose weight and build muscle faster. Most women are afraid of weights or are very apprehensive in going to the weight area because they are either afraid to use them or there are so many men at the weights that it becomes daunting (I truly understand this!).
If you don't know how to use the weights or have the impression that you don't want to use them because you will become "bulky" then I would like to pop that myth right away. For women, you will not bulk up that quickly at all! trust me! As for not understanding how to use the weights, then research; there are so many videos on how to use weights correctly or ask a trainer located at the gym to show you.
So, for those ladies that get a little nervous around weights because there are so many men in that area, there is a solution! There are many gyms nowadays that do cater to women and aren't co-ed so that is an option. Another option is to take the weights from the shelf and go to a more quieter area to do your work out. In many gyms they have different zones such as a stretching or core workout zone and you can easily take your weights and work out there, rather than being surrounded by men and feeling intimidated. Lastly, always remember the guys would rather stare at their own muscles than yours :) Don't feel intimidated, the most they will do it maybe help you out and give you unsolicited advice or try to chat you up (this happens to me all the time!).
I have always heard about dead-lifts and how amazing it is for your legs and especially if you want to tone them up. Honestly, I had no clue to what it is and how to do it until I researched and asked. Although, I can't hold that much weight, I'm so glad that I'm not able to include this in my work out. So, be curious and see how you can make your experience at the gym better for yourself.
5 - Guys do this but I'm not sure if it's right for you! most guys will talk about "leg-day" or "arm-day" where they will solely focus on a certain area of their body to dedicate their workout too. I do know some girls that do that too but from my own personal experience; I like a full body workout (I'm also not looking to bulk up so if that's your fitness goal then this may not apply). Try to focus on your full body and don't forget your arms!
6 - It's not all about the booty! Although, you might think it is, but it's not! I see so many women spending the whole hour doing squats, squats and more squats. Ladies, you have to work out your entire body! Some of us aren't blessed with a great butt so, I can understand the fascination, but you want to be healthy and have a strong body at the end of the day. So, focus on total body health as opposed to only one area. You cannot work out only one section of your body, unfortunately it doesn't work that way :(
7 - Eat well and stay healthy even after the gym. Eating clean is a life journey.....something I am failing at miserably.....there is a McDonalds right next to my gym that is always calling my name :(
Invest in a diary that keeps track of your fitness goals or track it in an app on your phone. A Fitbit could be an option for you to track your daily activity.
8 - Don't check your phone while on the machines or use it for siting/relaxing. Ugh! this is such a pet peeve of mine! i see people just sitting on the machines for ages either checking their phone or just to relax, while there are people who are waiting to use the machine. If you want to take a moment then don't use the machines as your resting place.
9 - Don't judge yourself or other people. We are all in our own different stage in our fitness goal and you have no right to judge someone. Also, don't compare yourself to other people. If your buddy loves doing group fitness classes, that doesn't necessarily mean you will. Do what works for you! My sister hates any form or group classes while I am obsessed with hot yoga so, find what you love and stick to it.
10 - Dress up and wear bold colours! It's the gym and there are so many fun ensembles but please respect the people around you. There is a girl at my gym that always wears the shortest shorts I have ever seen and every time she bends down....err well...you know where this story goes.
Lastly for any guys reading this, I have one tip for you. Please don't stalk us and be creepy at the gym. There is a guy at my gym who gets featured on my snapchat all the time. He continuously follows me around the gym just staring at me (i'm only snapchatting him in case he kidnaps me so, the police know who to go after!). If you are interested in a girl, then go up to her and talk to her...trust me, we love that! There is another guy who walks on the closest treadmill next to the women's change room and stares at every girl that walks in or out....please don't be like him and creep us out. As a request from every female out there; just be normal :)
hope you enjoyed the tips! As always, we love to hear from you!