HOW CAN WE TACKLE GYMXIETY?

For some of us, the mere thought of stepping into the gym for the first time alone can be horrific. Being overwhelmed by all the machines and equipment around you. Or maybe you get that nervous butterfly feeling in your stomach each time you try a new exercise or piece of equipment.

Social judgement is a massive fear many people have. In the gym, you might feel like EVERYONE is watching you and judging what exercises you’re doing or if you’re doing them right. Working out in front of complete strangers can be just as scary as speaking publicly. It can tap into people’s insecurities, making us feel unsure and doubting our own abilities.

Maybe you feel like you don’t fit into the typical gym goer stereotype. You don’t look ‘fit’ or muscular/toned. I had a recent experience with a woman I gave a show round of a gym I work at and this was her mental block. She was looking round with her husband who was SUPER keen to join. But she was worried she would look silly performing exercises or that others would be watching her whilst training. But after speaking to her and ironing out all her anxieties she felt a lot more relaxed and comfortable at the thought of joining the gym. This experience is what made me feel I wanted to write this post to help others who may feel in a similar position.

Nuffield Health carried out a poll on 18-35 year olds in December 2018 regarding ‘gymhibitions’, what was holding people back from entering the gym. Almost 23% were worried they ‘weren’t fit enough’ and 24% were nervous that ‘everyone would look at [them]’. These were 2 of the reasons I came across in my experience. PureGym conducted a survey reporting that nearly 2 in 5 people feared they would ‘look silly in front of others’ and that others would ‘judge their body shape’. This reinforces that these are common and frequent anxieties felt by so many people about the gym!

But there are so many benefits to be had in both mental and physical capacities from going to the gym. It can be your ‘me time’, space away from work or other stresses and time to just focus on yourself and the workout ahead. It makes you feel better, getting the endorphins flowing. It makes you fitter and stronger physically, but also in the sense of mentally feeling stronger.

So how can you overcome anxiety and confront your fears around the gym?

1. BUDDY UP

Finding someone to go to the gym with can make it feel less overwhelming, especially if it’s your first time. It can help to make the experience much more fun and sociable! If you already know a friend who is a regular gym goer then ask them if you can tag along for a session. They may be able to help answer any questions you have!

But, with social distancing rules still in place it may be that you and a friend can encourage each other in different ways. Perhaps hold each other accountable for gym sessions, use the same plan or attend the same exercise classes!

2. GO AT QUIETER TIMES

Hitting the gym at quieter times will give you more freedom and peace of mind to explore the equipment properly and become familiar with it. You can get workouts done and build confidence around exercising in the gym environment and then for when you do at busier times. This way you can avoid the fitness fanatics and crowds and not feel intimidated.

3. ACKNOWLEDGE YOUR FEARS

What is it that makes you anxious about attending the gym? Or about trying that new machine/exercise? Why does it make you feel that way? The more you suppress your fears the more importance it is given and the more it commands attention.

Face those fears head on! Think of the gym as opportunities to learn and to try something new. Allow yourself the permission to try something and not do it perfectly the first time. It takes time to build up technique and increase strength.

4. CELEBRATE ACCOMPLISHMENTS

All too often we focus on the negatives and not the positives. Take the time to celebrate any win BIG OR SMALL. All goals achieved no matter how small are SO important in maintaining your motivation and keeping a positive mindset when entering the gym. It helps to build your confidence and calm those nerves. It may not be specifically fitness related like you used a machine for the first time, or it may be related to your workout like you completed an extra rep/increased the weight you lifted. Celebrate them ALL!

5. WEAR COMFORTABLE CLOTHING

Wear what makes you feel best. It’s true that when you love the clothes you’re in and feel comfortable that your confidence levels are instantly boosted! Wearing an outfit that is practical and you can rely on (hello squat proof leggings!) will help with the mindset of smashing your workout!

6. EDUCATE YOURSELF & DO YOUR RESEARCH

A key cause of anxiety in gyms is the unknown of how to train properly or how to use different pieces of equipment. Nobody wants to look silly, but luckily most gyms have equipment with QR codes on and we have the joy of the internet! The QR codes can take you directly to a video demonstrating how to use the machine and perform the exercise safely and effectively.

7. PLAN AHEAD

Before entering the gym, check out what equipment they have on offer or potentially look at the layout of the gym so you can effectively plan sessions. Learn where the changing rooms, water fountains and exits are and also learn the etiquette expected.

Give yourself a POA. Know your warm-up through to your cool down. But remember to plan a few back up exercises just in case the machine you want isn’t free at the time. This can help to keep you focused on your workout instead of anxiously walking around the gym wondering what you can do instead.

8. CREATE & LISTEN TO YOUR KILLER PLAYLIST

Get the endorphins flowing before you’ve even entered the gym. Put on a playlist that will help to motivate you for the gym and to forget about those niggling anxieties. This can help you to focus on whatever you are doing rather than the people exercising in the gym around you. Put in your earphones, get the energy levels raised and train as if there’s nobody else around.

9. SPEAK TO A MEMBER OF STAFF

Gym instructors and PT’s are there to help you! If you’re feeling uneasy about equipment or what to do in your session speak to one of the instructors on the gym floor. They will be more than happy to give you demonstrations, talk you through exercises and even help to develop an exercise plan for you to follow whilst you find your feet in the gym!

10. ENJOY YOURSELF & REMEMBER YOU ARE IN CONTROL

Find the exercises or plan that works for YOU. This won’t be the same as ANYONE else’s, it is completely individual to you. Perform the exercises you enjoy, but don’t be afraid to challenge yourself and mindset to new experiences. Each workout will be different and leave you feeling different and that’s ok. Learn to deal with your anxieties in the best way for you so that when you have a sudden negative thought or burst of panic you’re in a position to cope with this. It takes time to build up your confidence. The more you go the more it will grow.

Take Home:

Don’t let your anxieties stand in the way of being able to enjoy the benefits of a gym workout. Mustering up the courage to walk through the door for the first time is a huge achievement. Feeling anxious about something that might happen shouldn’t stop you with your fitness journey. Get the support you need whether it be going with a friend or speaking to a fitness instructor to put yourself at ease. Get familiar with the gym and equipment and plan your sessions accordingly. But most importantly enjoy it!