Navigating The New Years Gym Rush
We LOVE seeing so many new faces start prioritizing their health & fitness goals going into the New Year BUT we understand the increase in gym-goers can create an increase in gym anxiety and overwhelm!
Your usual machines are preoccupied more frequently.
You have to wait longer for the squat racks.
You feel anxious walking through the gym doors more than usual.
But none of these things are reasons why you should take a pause on your own health & fitness goals!
I want to share my top tips for navigating this busy season in the gym so you can continue to prioritize YOU!
1. Be willing to think outside the box when it comes to your workouts!
During busier seasons in the gym, it is important to be flexible with your plan! If you need to do barbell bench presses but all the benches have been occupied for longer than you can wait, be willing to substitute for dumbbell bench press or machine chest presses! If the leg press machine is taken, sub in for goblet squats! Go into the gym knowing that you may need to make more substitutions than you would typically like BUT have those substitutions ready to use to minimize your frustrations.
2. Switch up your gym time!
You may love you 6PM gym sessions, but if you find yourself wishing you had stayed home then it may be in your best interest to try out different gym times if your schedule allows! Try to workout before your work day begins or maybe during your lunch break. Even if it is for a short time while you wait for the gym craziness to die down, it may be just what you need to feel better with your workout routine!
3. Plan a limited equipment workout!
If fighting for equipment is not of your interest, opt for a limited equipment workout! It is amazing what you can do with just a set of dumbbells and a booty band. Make yourself comfortable by the gym's dumbbell rack and try this leg day:
3 x 10-12 DB Hip Thrusts
3 x 15 DB RDLs
3 x 8-10 each leg DB Single Leg Reverse Lunges superset w/ 3 x 10-12 DB Goblet Squats
& finish with 2-3 x 60 seated banded abductions (20 reps leaning forward, 20 reps sitting upright, 20 reps leaning back)
4. Don't be afraid to work in with others & ask how many sets someone has!
Everyone is at the gym to become a better version of themselves and we should all support each other's goals by sharing the equipment that helps us do just that! It's completely okay to ask someone if you can share a machine and take turns to perform your sets. Ideally you are taking at least a 90-120 second rest period between sets which is plenty of time to let someone else perform their sets. Or at the very least, ask how many sets someone has left if you need a machine but do not feel comfortable working in! This at least makes that person aware that you are waiting for it and they will let you know when they are done!
5. Remember this is temporary!
As great as it is to see so many people in the gym working on their health, it is the sad reality that 80% of those people will drop off come March. You will get your gym time back and your preferred environment - it just may take a couple months to let things die down. Allow others to take up space the same way you do, but remember it is a temporary adjustment you may need to make in order to make yourself more comfortable during the busy season.
At the end of the day, you can go into the gym at any time and still get in a workout. That workout just may take a little more time, a little less variety in machines, a little more patience and a few more pep talks to get yourself through the door! Ask yourself how much you are willing to modify and based on that answer, decide if you need to change up specific gym location or your gym times to meet yourself where you are at.
You are not alone in this season and you CAN take up space without hesitation!
Struggling with your new years goals? Apply for 1:1 coaching so we can help you navigate!
