I think I speak for most people when I say the first time in the gym can be scary. The thought of walking through the gym doors can be a big struggle. From the fear of judgement, to comparison, or not knowing where to start, it can put up a roadblock and stop you in your tracks. The silver lining, you’re not alone in this struggle. There are ways to tackle gym anxiety so you can hop back on track.
What Is Gym Anxiety?
Ever sat in your car in the gym car park, staring at the doors, dreading the moment you walk through and start your workout? That’s gym anxiety. It can come in many different forms, from worry about judgement from others, to doing exercises incorrectly, or even working out in public. All these triggers make the gym feel more like a source of stress and anxiety, rather than motivation.
Why Does It Happen?
-
Fear of Judgment: The main fear when it comes to the gym is being judged. Whether it’s how you look or how you do exercises, it can feel like all eyes are on you and it’ll leave you feeling distraught.
-
Lack of Knowledge: The fear of the unknown can be crippling. Not understanding the equipment, proper form and effective routines can leave you scratching your head and wanting to go home.
-
Comparison to Others: It’s daunting to go into the gym and see others who are lifting heavier weights with ease and seem to be in better shape. The comparison you make can leave you feeling inadequate and out of place in a gym.
-
Overcrowded Spaces: Gyms can get crowded and loud. It can be overwhelming to those who like a less hectic environment. Clanging weights, grunting people and music blasting can make it hard to concentrate on what you’re trying to do.
How To Overcome Gym Anxiety
The causes of gym anxiety are understandable, but they don’t have to stand in your way and stop you from getting to your goals. Here are some steps you can take to push past your fear and get confident and comfortable in the gym:
-
Start Small: If your usual time is busy, start with ours outside of peak times. Many gyms are usually quieter early in the morning or late at night. You’ll be able to have a chance to try out the machines, get familiar with the layout and equipment, and have more space to get your workout done.
-
Create a Plan: The fear of the unknown can raise your anxiety. Before you even set foot in the gym, having a set workout plan can help you come in more focused and prepared for the workout. It could be a specific program or just exercises that you want to get done, it gets rid of the need to figure out what to do on the fly.
-
Focus on Yourself & Be Mindful: Everyone’s gym journey is a personal one. Instead of focusing on what other people are doing, remember why you started and take some deep breaths. Keeping yourself mindful in a stressful situation can keep the anxiety at bay and help you through the workouts.
-
Take Small Steps: If even walking through the door can be difficult, break it down into small steps. Start by getting to the gym, getting past the front counter and making it to a treadmill or a cardio bike. This will help you get comfortable with the new environment, and over time working out will be less and less daunting.
-
Seek Support: Working out is a personal goal, but you don’t have to do it alone. Calling on a friend, experienced or new in the gym, can help your gym sessions become less stressful, and boost your confidence.
Final Thoughts
Gym anxiety doesn’t have to hold you back. With a little bit of preparation, practice and patience, you’ll be able to overcome the fear and see the gym as the sanctuary for self-improvement. At the end of the day, every one was a beginner and has been in your shoes before. Focusing on yourself and winning each day will have you seeing the gym as the place where you belong.
