2 Band Exercises That Will Grow Your Glutes (and Why Squats Aren’t Enough)
Legs 7 min ReadSquats are great, but if you’ve been squatting for months and your glutes still aren’t growing, you’re not alone….
A lot of women tell me that walking into the gym is intimidating. Many stick to the cardio floor and the machines. I used to be one of them: swipe my card and head straight to the elliptical. These days I’d much rather be with the barbells. That change didn’t happen overnight. Over the years I found ways to feel confident on the gym floor, and I want to share them with you.
The short version
- Walk in with a plan so you’re never wandering.
- Train consistently, at least three strength sessions a week, and the gym starts to feel like home.
- The weight floor is your space too. Use it, and follow basic etiquette.
- Use music to tune out distractions and focus on your training.
- Ask for help when you need it; a coach is the fastest route to confidence.
Have a plan
“A failure to plan is a plan to fail.” My dad loved saying that, and he was right. Walk into the gym knowing what you’re going to do that day. If you’re new to lifting, start with our free Beginner Program. With a plan, you won’t wander around looking to the equipment for inspiration, and that “I have no idea what I’m doing” feeling goes away.
Be consistent
It’s hard to feel at home anywhere you only visit once or twice a month. Aim for at least three strength sessions a week. Make a schedule and stick to it. After a few weeks, going to the gym stops being a decision and becomes routine.
Own the weight floor
That area with all the heavy things and grunting? It’s your territory too. Follow basic gym etiquette, but don’t be afraid to take up the space you need. If someone is using a piece of equipment you need, wait until they finish their set and ask to work in. Most people you meet on the weight floor are really nice.
Set the mood
It sounds like a cliché, but music makes a difference. I like something upbeat with a bit of attitude. When my headphones go on, I tune out the world and tune into my body. Be so focused on your training that insecurities don’t get a second thought.
Ask for help when you need it
If you’re unsure how to use a piece of equipment, ask a staff member. There are plenty of form resources online too. And if you’re still unsure where to start, work with a coach. Learning from a professional was the biggest reason I could walk into the gym confident that I knew what I was doing. See 6 reasons you need a personal trainer.
Athena’s tip
Start at a quieter time of day. Learning the equipment when the gym isn’t packed makes it much easier to settle in.
Frequently asked questions
How do I stop feeling intimidated at the gym?
Go in with a plan, train at quieter times at first, and build a routine. Confidence comes from repetition.
Is it okay for women to use the free weights area?
Absolutely. The weight floor is for everyone. Follow basic etiquette and use the space you need.
How many days a week should women lift weights?
At least three strength sessions a week is a great target for most women.
Want a coach to feel confident in the weight room? Book a free strategy session at our Tallahassee, St. Petersburg or Tampa gym.