When the new year rolls around and we each take a moment to stare ourselves down in the mirror as we get all dressed up for the festivities, we chant something in our heads: “I need to go to the gym.” And the fresh start that comes with January gives us the opportunity to vow to ourselves and others that we will do so.
But when reminiscing about the old year, we don’t pause to reflect upon why we weren’t doing just that in September, October, November, and December, or basically since we made the same resolution last January. Maybe there is a flaw in the plan that we can fix this year for more long-lasting results. These are some general obstacles that aspiring gym rats may want to think about while the urge is still strong.
1. You feel obligated rather than interested
When you hear people talking about their resolutions, does it inspire you to really think about the ways you want to actively change your life? Or do you groan and mutter that you’ll start going to the gym, because you could probably use it and it will get Mom off your back? Are you really doing it because you want to feel fit and animated by exercise? Or is it because someone, whose opinion you care about, will condemn you as the reigning couch potato?
2. You bite off more than you can chew
Do not for physical and mental health reasons try to go to the gym six days a week when you haven’t shown your face near the welcome desk since August. Do not try to run 5 miles when the best that you managed the last time was a half mile before you stopped to get a drink of water. You do not need to lift 60 pounds on each side of a bar when your cat is difficult for you to pick up. Slow and steady wins the race, because your level of soreness after attempting these fool’s errands will scare you away from the gym for the rest of the year.
3. You don’t actually know how to work out
It’s natural to feel embarrassed if you don’t know a dumbbell from an elliptical. It’s especially intimidating when you are around people who have a very clear sense of what they are doing at the gym, while you watch them flex in front of a mirror. What’s the point in being there if you’re lost at the start? What reason is there to return?
4. You aren’t sure which parts of your body to focus on
Do you want to strengthen your core? Shrink your thighs? Build your triceps or firm up your biceps? Each area you choose to focus on require you to do different exercises. If you only run on the treadmill, don’t be frustrated when you don’t see much improvement in your arms. It’s also better to focus on one or two areas such as butt and core strength and then cardio the next. Some people overwhelm themselves with trying to do it all within the same day.
5. You attend a gym where you feel uncomfortable
It’s easy to feel self-conscious at the gym, because everyone is in a different place strength wise. If you are a woman, and don’t want the eyes of men glancing your way when you’re powering through a run or struggling with one of the machines, maybe it’s better to attend a gym for only women, such as Lucille Roberts. It shouldn’t matter how your fitness compares to others’ because you’re all there to improve, but if you find that people are too competitive or rude, don’t let that stop you from coming. Find a new work out space.
6. You go with the wrong friends
There are people that like to go alone and then there are some who feel motivated by others being around. If you’re one of those people, make sure you bring along friends who will actually workout with you, instead of stretching the whole time and gossiping, or wandering off to go talk with people. It may also be more effective if they want to work out in the same way as you, because they may be more supportive if they know exactly how you feel. It’s exciting to think that your group will be in a Pilates class together, but make sure you all have the same level of interest, because it’s no fun if rather than doing the work you have someone by your side that just wants to complain; it makes coming a drag. Plus, if they don’t stick it out and you’re relying on them, you might start to skip out too.
7. You don’t like to sweat
This is healthy, natural, and totally normal at the gym! Yes, you might smell a little while you are working out, and it is a little uncomfortable, but embrace it as your body’s way of telling you what a great job you’re doing. You’ll get that well-deserved shower sooner than you think. Be proud to be with the majority of people who are incapable of looking glamorous at the gym.
8. You are easily distracted
I know we are the generation with our phones attached to our hips, but unless you’re listening to music to pump you up, or have a workout app open, there really is no need to stay in touch with the world. You don’t need to make that Facebook post or take that “selfie” until after you’ve done the work. Use your time at the gym as a break from social media; if you’re away from your email for an hour what’s the harm? You’ll focus better and have an easier time realizing the advantages of the gym that will keep you coming back.
9. You can’t find a routine that works
Come with a plan of exercises to do, and you’ll spend less time wandering around and guessing about what you should be doing. It’s hard to get into the swing of things if you can’t come at the same time each day and you’re not sure what your aim is upon arrival. Plan ahead so you won’t be late getting home from the gym and wind up late for another appointment. If this happens often enough you might find it a burden to put some time aside for the gym and quit going.
10. You receive bad advice
Just because they go to a gym doesn’t make everyone an expert on physical fitness. Be careful of who you accept help from, especially if they aren’t a personal trainer.
11. You are disheartened when change isn’t visible right away
The only muscle that can grow three sizes in one day is your heart; ask the Grinch. But don’t be a grump when you don’t drop a pant size in one week. Conditioning your muscles takes time and pain, unfortunately. You may need that full year to see the specific results you want, but be realistic with yourself. If you haven’t been going to the gym regularly, it will take more time for your muscles to adjust to exercise, so be patient, and celebrate the little victories, like increasing your reps or decreasing your mile time.
12. A year is a very long time
It’s impossible to know what you will be doing 365 days into the future, so remain flexible with your gym schedule. You can always increase your number of sessions if you find you have more time. Normally you say you will go five days a week and life gets in the way so that you can only go once or maybe twice, and you start to ask yourself if it’s worth even going at all.
Until you really start to love your gym time, make it a small priority. For example, call it a January resolution instead. A little goes a long way and you can build on your time at the gym, in the same way you do your muscles. Little victories are greater than grand defeats.
