Fit Tip: Building Gym Confidence with this Leg Workout

Posted On Feb 21, 2020 By Carolyn Gallagher

A man looking at himself in a mirror at a gym.

In my previous post we talked about how the best strategy for building confidence in the gym is mastering at-home workouts first. Now, it’s time to step it up a notch. You've been working on yourself at home for weeks, and now you've taken the plunge and joined a gym. What happens next?

For the first 2-3 weeks, start small. Find a nice little corner of the gym to make your own. Complete your at-home bodyweight exercises and continue to master them. While you are resting between sets, look around and get used to your surroundings: where are the water stations, the paper towel dispensers, the equipment people are using for legs? Slowly soak it all in and start to think of it all as your own.

Once you are confident in your workout and comfortable in your surroundings you can branch out to a few easy-to-use machines that will take your workout to a whole new level.

Here is a great gym Leg Day for a beginner. Remember to keep weights light and use full range of motion for each exercise/machine.

Leg Day for Beginners at the Gym

  • Warm up: 3 sets of 15-20 bodyweight squats
  • Step Ups: 3 sets of 12/leg
  • Leg (Quad) Extension Machine: 3 sets of 12
  • Prone (Laying) Hamstring Curls: 3 sets of 12
  • Abduction Machine: 3 sets of 12
  • Adduction Machine: 3 sets of 12
  • Laying Glute Bridge: 3 sets of 12

Please keep in mind that any change to your typical workout routine will have an effect on your body. Take things slowly and ensure you get plenty of rest between workouts to see how your body reacts.

It’s that easy, you did it! You are now a gym goer! Keep your goals small and achievable. 1-2 days a week is an incredible start! Celebrate your little wins, trust the process, and you’ll always crush it!


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