I’m pretty sure that I’m not the only female to find the testosterone levels of the free weights area just a tad bit scary. The whole scene is very animalistic; there’s grunting, displays of prowess, huffing and puffing, and carnivorous enthusiasm and drive. Walking into this den of sweat and machismo makes any female, who isn’t herself the size of Texas, feel like it really is a jungle out there.

I’ve managed to fight my fear and I’ve learned some valuable lessons along the way, lessons that are good for the mind and body.

Hire a Personal Trainer

You don’t need a Personal Trainer for a lifetime, or even a year, but I recommend buying a small package of sessions (5 – 10) with a trainer you trust. Having a PT guide you through a few different types of workouts is the best possible way to learn how to use all the weight machines and to give you the confidence you need to hold your own in the free weights section. Pay attention to the exercises, machine adjustments, and weight settings for everything you do. Most trainers will document everything for you, but always make sure to ask for this. You’re paying for the time so the time needs to work for you, and you need the value long after the trainer is the gone.

It’s super important that you hire a trainer you’re comfortable with, not just one the gym sticks you with. I had tried personal training on three separate occasions, and each time I didn’t feel at ease with the person training me so I had no desire to keep seeing them. When I finally met a trainer who I could talk to, the training sessions changed my life. I felt comfortable enough to vocalize my needs, fears, and concerns.

Finding a trainer that is right for you is tricky, especially when the major chains hire amateurs and put them in personal training shirts. A good friend once told me that the trainers at a popular chain are just there to get experience before they get certified and move on to better paying gigs. If you’re in the market for a trainer at a chain keep in mind, though, that you’re the customer. Ask a manager if you can purchase a single session with a trainer you’ve already scoped out (watch them with other clients first).

Focus on You

People are judgmental and curious, and this will always be the case at the gym. Those guys in the free weight section might be checking out your ass or scrutinizing it, but either way you need to put those things out of your head. Focus on your workout only. Use an iPod to tune out the noise and use your mind to tune into the exercises you’re doing.

Act Like You Belong

Fake it until you make it. Confidence is key, and confidence comes from stepping outside your comfort zone as much as possible. You’ll get respect from everyone, including the massive muscle building guys, if you just act like you belong. You do belong. It’s your gym just as much as it is theirs.

Working out with the big boys can be intimidating, but once you start feeling confident in the predominantly male sections of the gym, you’ll quickly become acclimated to the scene; so much so that you might actually start contributing to that odoriferous smell (I certainly do).