I teach a kettlebell class at a local Crossfit Gym. Every week I meet new people, but they all have the same–or at least very similar–goals. Many want to lose fat. The guys usually want to see their abs and get the veins in their biceps popping out. For the women it’s usually hips, stomach…the usual.

They come to my kettlebell classes because they’ve heard that kettlebell routines are a great way to accomplish any numbers of things.

That’s too hard for me!

When they see someone using one of these big iron balls for the first time, they usually say something like “Oh, that looks hard. How in shape do I have to be to do that?”

Have you ever decided that you were going to go to a buffet, but first you asked yourself: “Hmm…am I full enough to go to the buffet?” Of course not. But something about the kettlebell intimidates a lot of people and immediately convinces them that they’re not up to it.

The good news is, just about everyone I know is stronger than they think they are. Women in particular fight with me about trying something new or adding more weight to an exercise. But once I can convince them to try it, women are usually the ones who get bitten by the strength training bug. And when it bites, it bites hard.

Suggestions for adding a new exercise or tool

So here are some suggestions for easing into a new and novel workout with minimal psychological trauma and terror:

• Make the movements feel easy and they’ll become easy
• There’s no need to lift with a purple face
• Avoid unnecessary tension (more than is needed to accomplish a movement)
• Write down everything you do
• The next time you do the same movement or workout, just see if you can add a rep or two to an exercise, or add some time to a set

The key to making progress in strength training is to keep it fun. It won’t be fun if you’re scared, but if you’re making progress, you’ll know that there’s nothing to be afraid of.

Lift, write it down, lift, write it down, and repeat. As long as it’s fun, it isn’t wrong. You’ll get better every day.