10 things I wish I knew before starting out in the gym
Back when I exercised competitively
Hindsight. It’s a beautiful thing.
Like looking back on ‘fashion’ and hairstyle choices we made when we were 15 (when ‘emo’ was something people identified with… non-ironically), and realising we never looked as cool as we thought.
Or, considering our early 20s when we were sure we had it all figured out. When, really, we still knew absolutely sod all about anything (except which pub served the cheapest pints).
I’ve been exercising properly to varying degrees for almost six years now (the years I spent prior on the cross trainer or ‘playing netball’ at uni don’t really count). I’ve tried Thai boxing. I’ve tried aerial trapeze and silks. I’ve tried yoga. I’ve tried CrossFit. I’ve tried body pump. I’ve tried running (did a 4km charity run in like an hour or something and hated it so much I’ve refused point blank to do it again). Most recently, I’ve been training specifically for bodybuilding comps. And I’ve enjoyed every minute of it all (except the running). It was actually my love of CrossFit that kick started my passion for fitness about 5 years ago and I’ve been hooked ever since.
Thanks to a range of different interests over the last couple of years, I’d say I have a relatively good understanding of training and nutrition and know my way around your standard gym. But, despite these years of training under my belt, I still really know very little in the grand scheme of things. The point of this story is really to say, I’ve tried a bunch of stuff and I’ve made a bunch of mistakes along the way. There are a few really important things I’ve learned too, that I really wish I knew when I started out.
1. No one else has a clue what they’re doing anyway
EVERY. SINGLE. PERSON in the gym next to you, started somewhere. Some of them still have absolutely zero clue what they’re doing. Especially the guys. Don’t be fooled by their bravado, loud grunts and bicep curls. Most people in the gym are probably just as self conscious as you. It’s very easy to feel self conscious and vulnerable when you feel out of your depth, but don’t be afraid to be the beginner. If you are working with a coach, ask them one thousand questions. If not, don’t be afraid to grab the nearest PT at you local gym and ask them to show you a couple of movements, or how to use a machine. Even after four years of CrossFit, I was still a little out of my depth stepping into a ‘normal’ gym, and would watch instructional YouTube videos in between sets if I didn’t know how to complete a movement. I actually asked a floating PT how to use the leg press. The LEG PRESS. Potentially the most self-explanatory machine in the gym. I could squat 100kg+, but was afraid to use the leg press in case I got squished by it. (FYI, I now rep out 250kg on the trusty ol’ leg press;) ).
2. There are no quick fixes
Detox teas don’t work. Fad diets don’t work. Name a quick fix. I’ve tried it and I can tell you, none of them work. Getting fit, getting healthy, losing weight, gaining weight. None of it happens overnight and extreme measures are always going to do you more harm than good. How many people do you know who lost 5kgs after drinking a (laxative-filled) detox tea for a week, who then kept that 5kg off? None. Crash diets teach you nothing about fuelling, nourishing, and strengthening your body. I know this now, and wish I knew it before I’d put myself through the misery of a juice cleanse. Longevity should always be the goal. Play the long game. Not only is this a healthier place to be in mentally but, by taking it slow, any changes or progression you make is going to stick around for longer. On that note...
3. Progress takes a long fucking time
Your lifts aren’t always going to get heavier. The scales aren’t always going to go down. I think this is one of the hardest things to get your head around, and I still struggle with it. This is a difficult one for gym newbies like I was – you go from not exercising at all, to suddenly working out four, five or even six times a week. Of course, at first you’re gonna make epic progresses. But, gradually this progress will plateau and the thing about progress is it’s never linear. You will have times where you will feel like your progress has slowed. You will be have times where you are not making progress at all. Sometimes, you might even go backwards. Regardless of whether that’s in the gym or with other pursuits outside of it. What I learned (and continuously have to remind myself) is that it’s important to always look at the bigger picture and not get bogged down by the minor details.
4. Stay in your own lane
There will always be someone better than you at something. You need to keep that ego in check. CrossFit was the biggest teacher of this lesson for me. Firstly, there was always a room full of people who were much better than me at most things. But, even when you start making progress with something, someone will always make progress faster than you. This is especially true for body building and comes right back around to ensuring you focus on the only thing you can control. You. There’s no use worrying about other what other people are doing because there’s absolutely nothing you can do about it. Use that energy to focus on yourself and being better than you were yesterday. The world also becomes a much more enjoyable place when you cheer for others’ accomplishments, rather than resenting them.
5. There are going be days where you really can’t be arsed
And that’s OK! You’re not going to feel 100% motivated all the time. You’re not going to wake up every single morning, excited about the prospect of having your soul crushed by your legs session. There’s nothing wrong with you. You’re just a human. Everyone, including all those super happy people on your Instagram feed, has moments where they would much rather sit on the sofa and eat a pizza and drink a bottle of wine, than turn up at the gym and eat a salad. Again, that’s OK! You shouldn’t feel guilty – you’re only human and, let’s face it, sometimes sitting on the sofa in your underpants with a bowl of ice cream is way more fun.
7. Quality over quantity every.single.time
Put that ego in the fucking bin along with all that extra weight on the bar and take it back to basics. There’s a time and a place for testing your max lifts, and it’s not everyday. Not only are you in danger of injuring yourself, but you’re not going to get the full benefit of a movement if you’re focusing on piling on the weight plates instead of executing the lift with great form. Performing full range of motion of a lift, or properly engaging the muscle area you’re trying to target is going to produce the best results.
This goes for training frequency as well. I used to think that training six to seven days a week was what I needed to do to reach my goals. Once I learned about how detrimental overtraining is and just how important rest and recovery (such as mobility, food, sleep, physio etc.) is, that’s when I was able to train properly. Once I started focusing on these things, and slowing myself down, is when I started noticed the best changes.
8. Training should NEVER be a punishment
Training should never be born out of a place of hate. Training because you hate the way you look is a horrendous place to be in. Trust me. I’ve done that, and it sucks. I’ve spent years punishing myself with exercise because I wasn’t happy with who I was. It’s really dangerous territory to be in. Training should be enjoyable and something you do because you LOVE your body, not because you hate it. The is probably the number one thing I would scream in my younger self’s face if I had the choice.
9. Nutrition is Queen and food is not the enemy
I snuck two lessons into one here. You can not. I repeat. CAN NOT. Out train a bad diet. Trust me. I tried! I CrossFitted solidly for two years, without seeing much change to my physical appearance. My diet was terrible and I knew next to nothing about proper nutrition and fuelling my body for my goals. It wasn’t until I started focusing on my nutrition that I noticed positive changes to both my physique and performance. Similar to my previous point on training, food is not the enemy and you should never deny yourself food as punishment. Learn to view food as fuel that’s going to help you reach your goals – whether they’re performance and physique focused. If you have an unhealthy relationship with food then you’re going to need to address that first and foremost.
10. Enjoy every second
Finally. Just enjoy it! Fitness is a privilege many are denied. Get out there. Make it fun. Workout with a friend or workout alone. Try new sports, or stick with what you know. If you don’t like exercising in a gym, then don’t. If you fucking hate running. Guess what? You don’t have to run! Whatever gets you moving and makes you feel good - do that! If you’re having a good time, you’re never going to view it as a chore. Enjoying the journey instead of focusing on the end goal is so important. That’s when the real magic happens! I’m glad I know that now, but really wish I knew it then.
I’m hoping that at least one person starting out at the gym can read this and walk into the gym with a completely different outlook tomorrow. Think of it as, I made these mistakes, so that you don’t have to!
What are the things you wish you knew before starting out?
Robyn xxx