Gym anxiety…
… how can we overcome it?
You have contemplated shedding a few pounds for a while. Then with a New year on the horizon, you took that big step to actually sign up for a gym membership. Now a couple months in, you are starting to doubt it was such a good idea. What you are experiencing is a totally normal thing that happens to a lot of us. Some call it gym anxiety or a gym intimidation, others gym-phobia. One thing is certain, walking through the gym entrance can sometimes feel harder than the exercise itself.
Gym anxiety is more common than you might think
Gym anxiety in a way is a very similar feeling to starting a new job. You might find yourself experiencing a whole range of emotions. Among those is an excitement about starting something new. A worry if you are going to be good enough. A feeling that people might judge you. An uncertainty how you will fit in. Be assured, these doubts are normal.
In the gym a lot of emotions are centered around judgements regarding your body shape. A worry that everyone is looking at you. Another could be a fear that you might not be able to work the machines properly. Additionally you might be anxious as to what to wear or where to change in private. In order to make your start at the gym a pleasant experience I have created a list of things to look out for in order to start off on the right foot!
Find an inclusive gym
Gyms, just like their visitors, come in all shapes and sizes. It’s amazing as it means that everyone can find a place that is right for them. Many gyms pride themselves on being inclusive and welcoming to everyone. Why don’t you check the gym’s website and social media and see what people are doing the training there. Would you feel comfortable around them? Also think about the size of the gym. You might prefer a bigger one as you might feel like you can blend in better and are more anonymous. On the other hand a smaller gym might offer you a more intimate environment where you make friends easier which could make the experience much nicer.
Book an induction
Most gyms regularly offer an induction for any new starters or anyone that changed gym. These last approx. 30 min and involve a walk around where you get explained, how different things work, where everything is and can ask questions. Also you meet one of the personal trainers that way and that means a first familiar face when you go next time.
Start off peak if you can
During induction or by doing an online search, find out when the gym is less busy and go in that time. You might also have more chance to get help from the staff if you get stuck.
Did you know?
The least busy times at the gym are:
- Weekdays 8AM-9AM and early afternoons
- Weekends mid afternoon
- Most days after 8PM
Book a session with a personal trainer
A personal trainer will help you navigate the gym, explain everything you need and make you comfortable. They can help you put a routine in place that you can then do on your own. And don’t worry, you don’t need to commit, booking just one session or a couple to get more familiar with the environment is totally normal. Don’t be afraid to tell them what you need. They are there for you.
Take your friend
Taking your friend with you can be a great way to instantly feel more comfortable. This way you can share how you feel. Having a laugh together could ease off any perceived pressure. Additionally they might have a bit more experience and help out. After a few visits with a friend, try to venture out on your own.
Try a group exercise class
Classes might not be for everyone, but they have certain advantages. One of them is that you will be guided throughout the class on what to do and so no research is needed on your part. Additionally the fact that you booked might make you feel more obliged to attend and push you to show up at the gym.
Do a bit of a homework
Start with what you are the most familiar with. Such example could be a bike. Observe what others are doing and try to copy them. This way you can slowly learn new machines. Try to set yourself a challenge of learning how to use one new machine every visit. What can also help you is to research how to use a particular equipment ahead of your visit. There are tons of great videos on YouTube that can help you with just that.
Wear something that makes you feel good
Invest in a workout outfit that makes you feel comfortable and good in your skin. Wearing something nice is just the extra motivation to get you through the door. Don’t forget to get comfortable shoes just for the gym.
Most importantly of all, remember, everyone in the gym was once a beginner.
We all go to gyms for various reasons and might have various levels of proficiency. Finding a gym that is inclusive, respectful and represents all body shapes and sizes is crucial to your success. Only if you find a place where you don’t ever feel judged, you have found the gym that’s right for you. In such place, your gym anxiety will become a thing of the past.
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Have you ever experienced gym anxiety and how have you overcome it? We would love to hear from you! Let us know your thoughts on Facebook, Instagram, LinkedIn or TikTok. Would you like to do a workout with us? Join us on YouTube for a Back Pain Buster workout!
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