Scared to Go to The Gym?
Here’s How to Overcome Those Gym Jitters
In a perfect world, the hardest part of going to the gym would be your workout, but for some, walking through that door can be more terrifying than the workout itself. I completely understand how the wall-to-wall mirrors, sea of spandex, and group fitness classes (all in sync to the beat of the music) can be intimidating.
Gym anxiety, also known as “gymtimidation,” is the anxiety that a person feels either going to or working out in a gym. If you’re feeling a bit scared or intimidated of the gym, know that you’re not alone! It’s common and can affect anyone.
Why the Anxiety?
First and foremost, you need to identify the root cause. Is this the first gym you’ve ever worked out at? Has it been a while? Perhaps the environment feels unfamiliar or overwhelming? Are you unsure of how to use the equipment? Possibly you’re afraid of being judged or viewed as out of shape? Are you self-conscious about your appearance? Maybe you feel uneasy in the locker room. After all, you do have to get undressed in front of strangers.
If you’re a new gym goer, navigating the new layout, finding the locker room, locating the equipment you want to use, and getting into a new routine can be overwhelming.
Don’t let those gym jitters deter you from seizing the opportunity to get healthy and fit. Here are some strategies to help you overcome those fears and get a good workout.
Do Your Research and Get Acquainted
The root of some anxiety is fear of the unknown, so gaining as much information as you can ahead of time will help you feel more confident.
Start online by researching the facility, its amenities, and the classes it offers. Then, have a club representative take you for a tour, so you can become familiar with the staff and the facility. Becoming better acquainted with your new gym will build confidence and help you get more out of the time you spend there.
Work with a Fitness Professional
A personal trainer is an expert in the field of physical fitness and exercise. They combine that expertise with interpersonal and motivational skills to lead individuals and groups through exercise routines. Educating clients on the most safe and effective ways to achieve and maintain personal fitness is all part of the plan.
Working with a personal trainer for even just one session can help you learn what exercises to do, how to perform them, how to set up the equipment, and how to plan your workouts.
As you become more familiar with the equipment and your workout regimen, you will be more confident with your own skills.
Go With a Friend or Family Member
Hitting the gym with a friend or family member who knows their way around can provide comfort, support, and guidance. You will have a companion that will help you stay motivated and accountable for your workouts.
After you’ve tackled a few workouts with your gym buddy, you can try venturing out on your own. When you need that extra push, you can fall back on them to provide you with the support and encouragement you need.
Try a Group Fitness Class
Exercising in a group setting can help with gym anxiety by providing social support and structure.
Before class begins, let the instructor know that you’re new to class. Be sure to mention any injuries or limitations you have. Most good instructors will give you a quick run-down of what the class entails along with equipment and weight suggestions. If you feel better picking a spot in the back of the class, don’t sweat it. Do what makes you feel most comfortable.
Focus on Why You’re There
Keep your reasons for joining the gym and what you’re hoping to achieve front and center in your mind. Going in with a plan is not only key for time management and effectiveness, but also takes away the fear of the unknown.
If you know exactly what exercises you want to perform and in what order, you’ll be able to focus on your workout – not the uncertainty of what to do next.
Know When to Go
If you like a crowd, head over to the gym early in the morning or after work. If crowds aren’t your jam, go during the hours that are less busy – late mornings and early afternoons. Pack a bag before you leave for work or run errands so that you won’t have an excuse to skip the gym.
If using the locker room makes you feel uncomfortable, come dressed to work out. If you need to use the bathroom, you will still have to pay it a visit, but at best, it will be short lived.
Don’t Play the Comparison Game
Let’s be honest. We all do it. We compare our lives, our businesses, our bodies, our families, our kids, and our houses. And even though we hate how the comparison game makes us feel, we do it anyway.
Don’t go into comparison mode! We don’t celebrate our wins when we compare ourselves to others. Focus on your body, your goals, and your workouts. This is not a competition nor should it be!
Give Yourself Positive Reinforcement
Positive reinforcement is key to your personal growth and success! Be kind to yourself always and remember to celebrate each milestone no matter how small.
Many people feel a boost in self-confidence, mood, and energy after working out. I know I do! If you’re on the struggle bus, thinking about this ahead of time can help motivate you to go. Likewise, recognizing how good you feel after a workout can help you feel empowered, healthy and strong
The Bottom Line
At one point or another, you may have felt anxious, intimidated, or embarrassed about working out at the gym. Take comfort in knowing that every gym goer was a beginner at one time.
If you find that your gym anxiety is debilitating or isn’t improving with effort, don’t give up! Keep going! The more you go, the more confident you’ll become and the easier it will be to walk through those doors. Remember, you matter and your health and well-being should too. Good luck to you.
I have been a personal trainer for over twenty-five years and I absolutely love what I do. I honestly feel that I have one of the best jobs out there! The most rewarding part of my profession is helping one of my clients succeed at reaching their personal fitness goals. Making a difference in someone’s life makes it all worthwhile. I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association.
