You’ve had enough of the shape you are in – and have decided that starting weight training is the way to go.
The finest of fine choices! Time to add some muscle, lose the flab and introduce some proper definition to that frame of yours.
The dodgy diet is going out the window. It’s time for action!
But, wait a minute…there is still something holding you back from stepping foot in the gym.
Mental barriers.
No matter your age, sex, shape, weight, there are usually the same set of limiting beliefs/mental blocks/voices in your head/whatever you want to call them…that crop up to prevent people from starting weight training in the gym.
Same happened with me. That is why I wasted six months training in my own house like a hermet and basically got nowhere. In the previous article I hope I convinced you that you are wasting your time buying a weights set and training at home.
In this follow-up article I am going to demonstrate how you are not alone with these mental hurdles – and show you how you can leap over them to get started on transforming your body.
Time to barge through barriers and (limiting) beliefs
I will identify SIX main limiting beliefs that affect most beginners/inexperienced lifters. They all applied to me when I started out and to the many friends I’ve convinced to take up weight training. If you are a complete newbie, I’m sure at least a couple of them will be holding you back from even stepping foot inside a gym too.
We’ll break down each one of those mental blocks…so that they no longer hold you back from success.
Before we get into all six of them, I want to share a story about limiting belief #2. This one involved my girlfriend who was into health and fitness for years and had tried just about everything going…HIIT training, running, Tough Mudder etc. She was generally quite fit, but had never really lifted weights – apart from a couple of 5kg kettlebells in her house.
She soon learned that lifting heavy was the best way to get in shape for men – AND women – so took my advice to join the gym. This was on one condition…that I showed her exactly what to do.
“I’ve never tried squats in a gym before,” she said. “I don’t want to look stupid.”
To be fair, it is always really useful to get a gym instructor or more experienced lifter to show you the ropes if you are performing barbell squats for the first time. They can advise you on exactly how to load and lock the bar properly, how to put safety hooks/bars in place, and to keep an eye on your technique and give you pointers.
When starting weight training she began squatting with the 20kg olympic bar alone. She was also a little bit self conscious about doing squats in the weights area where there were mainly guys. But she got over that as I was there supporting her – and because she learned all about the amazing benefits of doing squats.
Four weeks on, she was comfortably squatting 50kg (she weighs 58kg) and with perfect technique. Her legs and ass were looking so much more toned and shapely – not muscley – and she was hooked! And she told me she actually had a giggle to herself with the strange looks shocked guys were giving her as she rattled out 50kg squats in fine fashion.
How to crush the six mental blocks
#1 ‘I don’t want to look like a weakling in the gym lifting the smallest weights.’
Let’s be clear on this one, the big majority of people training in the gym are not interested in what you are doing. They have too many other distractions. Sure, there are some big egos in every gym you step into but the guys and girls who are lifting the big weights are generally too focused on maintaining their own physiques.
Those experienced lifters, the ones who look great and lift big, need to put a lot of mental energy into their workout. They are more concerned about finding enough steam to get through their next set, hitting personal bests, and making sure they feel sore the next day.
For the others, there is plenty going on in their own workout world to be preoccupied with yours…i.e. the music in their earphones, the Rihanna video on the TV, or eyeing themselves up in the mirrors. As for the people doing cardio, why worry about what they think? They are doing cardio.
Bottom line is, everyone in the gym was at the starting point like you at one stage.
#2 ‘I’ve never tried weight training before and I’m worried I’ll look stupid.’
Don’t worry, you will pick the exercises up faster than you think. First, there are two things you can do before you even step inside a gym. You can download my free report ( link here ) which details 8 key exercises you should put at the core of your weight training programme. It provides detailed descriptions of each exercise and also has demonstration photos.
Then, type in the names of these exercises, and any others, into Youtube to see video demonstrations of how they should be done properly. There are lots of helpful videos on there and viewing them will make it easier to understand.
When you do step inside a gym do not be shy about asking gym staff for instructions too. These guys and girls would much rather be helping you out than sweeping the floor – or cleaning dried-in sweat off the machines.
#3 ‘I’ve tried it before and I don’t have the strength to lift weights.’
Listen up! You have no idea of your potential strength. You have just not approached weightlifting properly in order to gradually improve your level of strength and power. Start at the bottom, with light weights and focusing on proper technique first.
You are not expected to break records in your first week, but you will be surprised at how quickly your strength will grow through repetition and especially if you train by progressively overloading the weight.
#4 ‘I’m worried I’ll injure myself.’
Most people are low on confidence when it comes to starting a new form of exercise, whether it is a fitness class, swimming or weight training. First, and I might be stating the obvious here, you can help avoid injuries by warming up for 3-4 minutes. Some leg stretches, arms swinging, and bodyweight squats will help in that department.
The advice I’ve given previously about starting with low weights, maintaining proper form and then gradually building up your strength will go a long way to avoiding injury too. The longer you stick with it and add muscle mass the stronger your tendons, ligaments and bones will become.
You will soon be too solid to break!
#5 ‘It will probably take me forever to get in shape.’
It will take you much less time than you think when you train efficiently and stay on the right track with your diet. Don’t underestimate the progress you can make in the space of 3-4 weeks.
Then there’s all the small wins along the way, such as your pecs getting firmer or your waist getting slightly slimmer, and people passing positive comments on how you look that will make it so much easier to stay motivated.
There are so many amazing success stories of people in ridiculously bad shape transforming their bodies and lives. Do a quick Google search for “my amazing body transformation” and you will find 157 million results.
Nothing is impossible, it’s just a case of getting started.
#6 ‘I don’t want to end up looking too bulky or like a bodybuilder.’
This one is the most ridiculous, but it is also the one I hear most often. Let’s just put it to bed straight away, weight training will not turn you into a growling wrestler. The bodybuilders or musclebound guys and girls that neither you nor I want to look like did not achieve those physiques overnight.
It typically takes them many, many months or years of excess calories, usually crammed into six or more meals per day, with countless protein shakes, additional supplements (and sometimes other enhancements)…none of which you will be expected to take.
You will most definitely not end up an accidental bodybuilder by taking up weight training. Women – you have even less reason to worry because your bodies natually produce less testosterone than men and it is therefore more difficult to gain the same levels of muscle mass.
What weight training WILL do is develop your muscle tone and strip fat at the same time. It is only the bulk eating of chocolate that makes you bulky 😉
So pick out the mental blocks that most relate to you and read over my responses two or three times. Remember that everyone comes across some form of mental resistance when they try to better themselves…but none of the above should stand in the way of you and the health, strength and great fitness you CAN have.
