Did you join the gym after the New Year and only hit the “safe spots” that don’t intimidate you? Do you enjoy hitting stop and go on the cardio machines, but are too scared to lift weights or try other types of machines?

Before I became a personal trainer, I never lifted a weight or used a weight machine myself! I understand that we can be hesitant to try new things, to step outside of our comfort zone physically or to take a break from cardio workouts.

Here are ten of my tips for making yourself a little more comfortable during your next visit to the weight room. It can be so empowering trying something new – especially if you’re getting stronger in the process!

  1. Take advantage of your gym’s new membership offerings. Sometimes your membership will include a free or reduced session with a personal trainer. You may also receive a brief overview with a staff member on how best to use the equipment. Take a few moments upon checking in to inquire at the front desk. Your gym wants you to show up, be successful and keep your membership active. They will help make you comfortable to keep you active.
  2. If a training session isn’t available, take the time to read the instructions on the machine carefully. If you are stressed on time but feel silly standing around and reading each machine's manual, take photos of the instructions and read through them while you're on a piece of cardio equipment and then return to the machine to execute what you've learned. Read thoroughly about proper placement of your limbs, joints and head. Starting in a proper position will help you get more out of your movement patterns. If something feels “off”, it probably is. There are often adjustments for seat height, limb height and various angles and positioning of your torso.
  3. Take a friend or spouse with you during your first attempt at the machines. Having an accountability partner with you not only provides a little extra encouragement to show up and relieves some early anxieties, but it will help both of you learn safe movement patterns and you can both help each other with proper form.
  4. Try visiting the gym at “off hours” if having other people around intimidates you a bit. Mid-morning and mid-afternoon seem to be the lightest periods at my gym. This is how I personally got more comfortable with the machines that I am currently using.
  5. Start small and build. Start with appropriate resistance for your "starting point", so that you can comfortably complete 15-20 repetitions at a time. Adjust your weight from there on future visits. We all experience delayed onset muscle soreness differently – and you don’t want a little post workout soreness to derail you from future trips to the gym.
  6. Make sure you are not using your neck or arching your back during the movement patterns. If you are, you may be lifting too much weight for this visit. Simply remove the pin and reduce the weight by 2.5 to 5 pounds. There is no shame in making yourself successful and reducing pain and discomfort.
  7. Control your movement patterns. Take your movements slow and watch the weights instead of your arms or legs. Watch your weights return to the stack, but don’t allow them to touch the rest of the stack, before repeating the movement.
  8. Promote time efficiency. I typically complete 15-20 repititions of each exercise, move through my machines or bodyweight exercises, and complete a total of three sets of the exercises. This typically is a 30-40 minute workout.I find this much more efficient instead of working on three sets of one machine and wasting time on my phone or getting distracted.
  9. Take notes. Whether you are a pen to paper person or you frequent the ‘notes’ feature in your phone, take some notes on each visit. Write down each machine you try, the settings and levels you place the machine at, the amount of weight that you are using for resistance. Keep track of the number of repetitions that you’re able to complete with each movement as well as the number of sets. It can be a joy having to increase the weight and make other enhancements after just a few visits. Having this information handy will also you save you a lot of time during future check-ins at the gym – making your workouts more efficient.
  10. Invest in weight training gloves. Though not essential, it can be much more comfortable using a set of weight training gloves. I keep mine in my gym bag and pull them out when I do both leg and arm workouts. They provide more cushion and support during your movements. These can be purchased online or at any department store for less than $20.