Your first time in the gym (or return after a long break) can bring a number of emotions. There might be excitement for a new stage in your life or phase of training, pride in taking steps toward self-improvement, but something less talked about, is the anxiety you may feel – aka gymtimidation.
Whether it’s from a lack of knowledge on what to do, the crowded spaces, or the fear of being watched/judged, gym anxiety can be triggered by many things. Here’s a few simple ways you can overcome it:
1. Acknowledge that it’s okay to feel that way
Too often in life, we think the challenges we face are exclusive to us, when in reality, they’re often quite common. The first step in overcoming gym anxiety, is recognizing that you’re not the first person to experience it and won’t be the last. Take comfort in the fact that even the most confident person you observe on the gym floor has likely felt the exact way you do now at some point or the other.
2. Tour the gym
A lot of the time, gym anxiety is the result of being in an unfamiliar environment. So, one obvious fix, familiarize yourself with it! Take a tour before your first workout, so when you are ready, you’ll know exactly where to go, for what you need.
3. Come with a plan
Fortune favours the prepared. By creating or finding a workout routine that makes sense for you, familiarizing yourself with the equipment, and learning how to execute movements correctly, you can remove some of the fear of making mistakes before even stepping into the gym. The amount of information online can be overwhelming though, so if you’re not sure where to start, maybe considering hiring a personal trainer to guide you.
4. Join a fitness class
For those who may be comfortable working out with/around others, but who’s anxiety stems from a lack of direction, group classes could be the perfect solution. This could be boxing, bootcamps, Pilates, whatever you enjoy. These are also great for socializing and meeting like-minded individuals, which will only help make you feel more comfortable.
5. Bring a buddy
Working out with friend is a great way to make the experience more enjoyable overall. If the friend happens to share similar fitness goals and trains at the same gym, even better! Not only will they be able to provide you with support and encouragement, but they’ll already know they’re way around the facility and can help guide you with technique. There’s also nothing like a bit of friendly competition to motivate and get your mind off the scary stuff.
6. Visit during off-peak hours
This one might not be an option for everyone, and I’m definitely not saying you should avoid people and the problem, but training during off-peak hours gives you more space and fewer people seemingly rushing you off the squat rack. As with anything new, you’re likely going to take a bit more time to learn how to properly use a machine or piece of equipment, it doesn’t help to feel like you have people breathing down your neck for it.
7. Don’t compare yourself to others
Bet you’ve heard this one before, but it’s so true: comparison is the thief of joy. It’s easy to look at the fittest people in the gym, their perfectly fitted attire, and think ‘I don’t belong’, but the fact is, everyone starts somewhere. The fittest person you know probably thinks they could be fitter, and biggest person, thinks they could be bigger. We’re all on our own journeys, so ignore everyone else, and what their wearing, and just focus on being better than you were yesterday.
Lastly, if your anxiety is stopping you from getting started, and this is something you struggle with in other aspects of your life as well, don’t be afraid to ask for help, on a personal or professional level. Take pride in the fact that you’ve acknowledged it as an issue and something you’re actively trying to address.
// Ethan Zach Nair, Certified PT and Nutritionist
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