Strength training is amazing for not only your body, but also your mind. As you age, it becomes more important to maintain muscle mass and to strengthen your bones. Even though many people know this, getting out the door is still difficult because barriers arise. So what is a barrier? According to the Oxford dictionary, a barrier is “a fence or other obstacle that prevents movement or access.” This “obstacle” or “fence” (think of you keeping something away from coming in) preventing you from moving out the door to exercise comes in many forms. Below are some examples of barriers and ways to overcome them:
Different types of barriers & tips to overcome them
- Lack of time
This barrier is the hardest to overcome. If you have a busy schedule, it might make you feel overwhelmed. Time management and looking at your schedule to see how your time is spent is the first place to start. Decide whether working out in the AM or PM might be better and see if you can carve out some time to exercise. You don’t have to feel like it’s not doable if you can’t dedicate an hour or more to working out. Start with finding pockets of 15 to 30 min. and then as you get accustomed to exercising, maybe bump it up to 45 min. It doesn’t have to take tons of hours to exercise! You can certainly do a quick program in 30 min. Taking the time to place movement on your schedule is super important because this is part of self-care and so beneficial for your health.
- Lack of motivation
In the beginning, you cannot rely on motivation. That will come later. Motivation comes when you feel great about doing something and knowing the outcome. In order to get there & started, remind yourself that exercise is good for you and will help in your health and well-being. Having a positive mindset towards fitness is important. It’s not easy in the beginning. Actually, it’s a little rough (especially if you are just starting). However, nothing rewarding comes super easy in life. It takes hard work and dedication. There are, however, a couple of things you can do to help you get started. They are:
- Set realistic goals
- Join a workout community – you can join a yoga , spin, or body pump class to find support and share progress. There are also many online fitness communities.
- Celebrate your milestones – no matter how small they are, reaching smaller goals will get you to your bigger ones. If it helps, reward yourself when reaching them. In the beginning, this might be helpful.
- Lack of information
Not knowing where to start can definitely be a barrier. This is where having a personal trainer can certainly come in handy. They can write an individualized program for you based on your goals and will teach you how to do the exercises so that you feel comfortable and confident doing them.
If hiring a trainer is not a financial option right now, then finding a beginner strength training program available online (like my free beginner strength training program) will be beneficial. You can also educate yourself by investing time in learning about the different exercises, muscle groups, and different training methods. You can use resources like YouTube, fitness blogs, & other online courses.
Finally, it’s great to track your progress (either in a fitness journal or app). This will help to keep you motivated as you see your progress and how far you have come.
- Convenience
This can include the time to get to the gym, the distance to get there, deciding on attire to wear, or cost. Finding a gym that is convenient can go very far with lowering the barrier. For example, if it’s easier for you to go to the gym before/after work, then finding a gym on the way to your job/home will help in you being able to work out. This will help with lowering the time and distance to get to the gym.
If cost is a barrier, look around the area you live (or work) to see if there are gyms that are cheaper. You might have to decide whether cost or distance is more important, if you find a cheaper gym that’s a little further and out of the way. If any monthly cost is still too much, as I mentioned in #1, you can certainly find free or cheaper beginner programs to work out from home. There is always an option!
Finally, if attire is the barrier, then make sure that you have your bag packed the night before going to the gym. If you are going super early, you can even sleep in your gym clothes so that you are ready to go in the morning. Sometimes buying cute outfits can help make you feel confident and excited to go to the gym.
- Being intimidated at the gym
This one is tough, because at one point or another, most of us feel nervous about joining a gym. If this seems like a very intimidating thing to do, you can always shop around to find beginner-friendly gyms or those that offer introductory classes for beginners. One thing you can look for in a gym is one that has separate rooms (or even women only areas), until you feel confident.
You can always ask the front desk to see when the off-peak hours of the gym are. Usually this happens mid-mornings and late afternoons. That way, you can work out without feeling overwhelmed by tons of people and can have easier use of the equipment and staff (if you need to ask for help).
Lastly, bringing a buddy is the best thing to do! You can motivate each other and it can make working out more fun and less intimidating.
Conclusion
Starting your strength training journey can be a little scary, but with the right mindset, it’s not only doable, but fun! By recognizing your barriers and ways to apply these tips, you can build a strong foundation and enjoy the benefits of strength training. Always remember that EVERYONE was once a beginner and all you need to do is to take that first step into your wellness journey. Embrace the grind, stay positive and committed, and discover how you’ll change not only physically, but mentally.
Grounding Fitness, LLC 