Chest pains. Nausea. Body shakes. You dread working out, because this is what it means to you. Total exhaustion and PAIN.
You avoid working out, because working out means pain. UNBEARABLE pain.
But this isn’t what working feels like. That’s what being out of shape feels like.
Don’t get me wrong, an effective workout should often be challenging and uncomfortable, but once you are in good shape, those challenges FEEL different. Your body, now accustomed to hard work, relishes the opportunity to push. A hard workout, while still painful at times, is not excruciating.
I swear I recently read a blog or a Facebook post that quipped something like “You don’t hate exercise, you hate being out of shape.” If I did read that, I cannot for the life of me remember where, so if you’re reading this and you know who wrote that, please message me so I may properly credit them for inspiring THIS post. Moving on.
When you are out of shape – that is, have low aerobic endurance and are generally weak, your body almost perceives physical effort as a terrible threat.
Exercise hurts and is totally overwhelming.
It kinda feels like you’re dying.
That’s not normal. But is is normal if you are out of shape and have just started exercise. It’s not very encouraging, is it?
Let’s call this the Beginner’s Gauntlet. And the Beginner’s Gauntlet comes with more than just with physical pain.
A decently able bodied adult without injuries or significantly limiting physical handicaps should be able to get their heart rate up, plank, row, deadlift around their own body weight, and pick up and carry at least half their body weight in each hand. You should be able to balance on one foot for 10 seconds (according to His Excellence, Dan John). You should be able to perform body weight squats. You should be able to exercise relatively uninterrupted for at least 20 minutes.
These are not super high standards either – and if it sounds like they are, then I think you know what you need to do.
But how do you get past the Beginner’s Gauntlet?
Well, the first thing is acceptance. Accept that it’s GOING to suck a little bit, especially at first.
Realize that you are up to it. A few weeks or months of physical discomfort is not going to kill you.
Realize that it WILL END. This part is important – when we first start exercising, and we are in this Beginner’s Gauntlet still, we think Oh god, it’s always gonna like this. This SUCKS. Why do people do this? NOT WORTH IT.
And then we quit. And we continue to feel like shit. And nothing changes.
I have a friend who recently has started training under my guidance, and we recently discussed some of the potential negatives that discourage beginners early on in the training process, and one thing stuck out to me:
The idea that you should already be good at it and you clearly just aren’t cut out for hard physical work. This is wrong. Our body are living adaptations at work and we actually crave physical challenge. If we didn’t, strength training wouldn’t work. We just have to stick with exercise long enough to remind it that this is a good thing.
But again, the Beginner’s Gauntlet is REALLY hard to get through, especially when combined with any number of mental barriers blocking you from working out (low body confidence, exercise knowledge anxiety, fear of being mocked at the gym, and on and on). I am no psychologist, so I won’t try to pinpoint what exactly makes it difficult aside from the physical “It feels like shit a lot,” but I will give examples from my own experience.
My attitude towards exercise is often reflective of my attitude toward my ability to overcome obstacles, AND the level of respect I have for my body.
When I don’t think I am capable or strong, I start to fail, I start to give up. When I feel self-loathing and don’t treat myself with respect and love, I start to abuse my body through neglect. “I hate my body, I’m too weak” — this is a horrible kind of internal warfare, sadly likely familiar to many.
Sometimes, sometimes that attitude can get you in the door to the gym…but it won’t keep you there. SO what is the antidote to hate, even hate for oneself? Here it comes, and you know it’s cheesy AND true;
Self. Fucking. LOVE.
And that can be fucking hard to muster. Sometimes it’s not there at all. This doesn’t make you a failure, it just means you’re a human being and you contain multitudes of highs and lows. Sometimes that love for yourself can be manifested as love for other people. If you don’t feel that love for yourself, maybe it can sound like “I want to be healthy and capable for my partner who loves me,” or “My community that needs me,” — you get the idea.
Love for yourself will keep you in the gym. Love will also give you the courage to fail, which you’re going to need, because you are going to fail, a lot. And that IS A GOOD THING. Because then you will realize that failure really doesn’t kill you – failure is an opportunity to get better.
In the gym, failure is an absolute necessity. In fact, I would say that the gym is one place where failure is IMPERATIVE. if you’re not failing or feeling like you are at some point, you’re wasting your time.
How long does the Beginner’s Gauntlet last? Well, it depends on how frequently you commit to exercising and how challenging that exercise. is, and how out of shape you are. There are tons of variables.
But it WILL END. And one day it you’ll wake up, go to the gym, and realize mid workout that you didn’t have to talk yourself into going. You went because you wanted to. You’re a little out of breath, but now you enjoy it. You take pride in it.
Listen, not everything in this blog will apply to every beginner. But everything in this blog DID apply to me, and if I felt these things, other people did too.
The Beginner’s Gauntlet is tough. But one thing is certain – if you keep at it, you WILL get through it, you WILL get better, and you might just even learn to love exercise. You might just learn that it’s one of your favorite things. I know, I was shocked too.