Overcoming Your Fear of Strength Training

By Barbara C. Bourassa

Does the idea of strength training conjure up feelings of anxiety? Perhaps you know you should be doing it, but you’re not really sure how to get started. Or maybe the weight-lifting area and the exercise classes at your gym do nothing but intimidate you.

You’re not alone in your fears, especially if you’re middle aged, new to fitness, or a first-time gym member. Like any sport you take up later in life, strength training (also known as weight lifting or resistance training) requires some initial instruction, just as if you wanted to learn tennis, golf, or skating at this point in your life. And with the growing awareness of the health benefits associated with strength training, the options for learning the basics have expanded considerably.

The first step in overcoming your resistance to (or fear of) strength training is understanding the good it can do for you, even if it’s not immediately apparent, according to Kathy Hocking, an American Council on Exercise (ACE) certified personal trainer and a certified Pilates instructor. “In my opinion, many women haven’t opened their minds to resistance training because they don’t understand the value of it,” she explains. “With an aerobic workout, you get the immediate satisfaction of knowing that you’re working your heart. What’s moreHowever, many women, especially those over 40, are still in the mindset that strength training is for guys who want to be muscle heads.”

The evidence for the value of weight training has grown considerably over the past few years, though. While most people are aware that resistance training can help prevent injuries in older adults, newer studies have shown it may improve balance, reduce neck pain, and even lower the risk of heart disease. Leading health and wellness organizations, including ACE, the American College of Sports Medicine (ACSM), and the American Heart Association are lining up to promote the benefits of weight training. “Research increasingly suggests that resistance training, when appropriately prescribed and supervised, has favorable effects on muscular strength and endurance, cardiovascular function, metabolism, coronary risk factors, and psychosocial well being,” says Len Kravitz, Ph.D., a fitness expert, in a presentation at last year’s ACSM Health & Fitness Summit & Exposition in Dallas, Texas.

The key words here are “prescribed” and “supervised,” which fitness experts say is critical to long-term success. “It’s important to gain an overall understanding of strength training as well as break down the intimidation wall,” explains Hocking, “People are so much more likely to stick with strength training if they start out right. There are so many fitness professionals out there to help make it easy for people.”

So, how can you learn the basics of weight training? Simply use the same model you would if you wanted to learn tennis, skating, or any other sport. Consider hiring an expert (ie., personal trainer, certified fitness expert, or professional group exercise specialist) in the same way you’d team up with a tennis coach or a figure skating instructor. “If you’re lacking a fitness regimen, I recommend joining a gym or a health club and meeting with a trainer,” says Hocking. “Lots of clubs offer trial periods or short-term memberships, and most have personal trainers on staff.”

If you prefer the idea of a group setting, most gyms also offer women’s group fitness classes that make use of dumbbells, bars, or other resistance gear. “I’d suggest a body pump class,” Hocking says. “It may go by different names in different gyms, but they’re similar in that they combine strength training, a room full of women, and music.”

At L.A. Fitness, a health club chain with locations in over 15 states, the “class menu” offers several group fitness classes involving weights. Classes include Total Body Conditioning, a cross training class that combines steps and weights for muscular strength; Body Works Plus Abs, where participants work with dumbbells for overall strength and endurance (and finish with an abdominal workout); and Circuit Breaker, a circuit workout utilizing strength training machines and cardio conditioning

To learn more about strength training or to find a personal trainer, visit www.acefitness.org or www.acsm.org. Before starting any new fitness routine be sure to consult your doctor.