We get it. The Gym is a scary place to some. But don’t let gym anxiety sabotage your weight loss. We’re here to investigate gym anxiety and find the best solutions for you. But why trust me? Well, I also face gym anxiety, but I won’t let that stop me! And neither should you!
What is Gym Anxiety
So what exactly is gym anxiety? We’ve given it a fancy name but gym anxiety is the trepidation and fear that people feel around working out or even entering a gym. This fear really does stop people from using their local gyms despite the desire to work out and get fit. It stops them from getting the exercise they need and burning those necessary calories for effective weight loss. See here how training at a gym can accelerate your weight loss.
People often huff: I HATE EXERCISE, but in the majority of cases I wonder if they don’t just hate the feelings of anxiety and embarrassment around exercise and not actually working out. And that makes me sad. Don’t we all deserve a healthy lifestyle we can enjoy?
Gym anxiety can affect anyone but particularly people who carry some extra weight or have never undertaken formal exercise. And it’s worth noting that gym anxiety isn’t specific to gyms, any kind of physical activity can make you feel this way, especially if exercising around other people (shudder).
And don’t forget. Exercise like gym workouts actually helps to relieve anxiety and depression. So in the long run, you’re going to feel less anxious.
Causes of Gym Anxiety
So what causes gym anxiety? Everyone is different, and everyone has different triggers around exercise but we’ve outlined some of the most common ones.
Embarrassment
It’s no secret that gyms can be intimidating places. But fear of judgment and embarrassment is the real kicker – at least for me. I always feel like there’s a crowd of people watching me.
And it’s so easy to feel out of place at the gym because maybe you are overweight, older than 35, or a woman and not a gym bro. But you know what, don’t let that stop you. I refuse to be embarrassed that I exist. I occupy as much space as I need, regardless of whether everyone else around doesn’t look like me.
And maybe, like me, you will embarrass yourself once or twice. But you will survive. I realized after 3 three weeks I was using a new machine facing the wrong direction. Like 180 degrees wrong direction. I was mortified, but do you know what? I’m pretty sure no one noticed and if they did they were kind enough to pretend not to. Most people are focused on their own workout to be interested in yours, so get out of your head and start exercising.
The Equipment Looks Scary
It definitely does. Especially the free weight area. But don’t forget you are completely new to this. No one would expect you to know the ropes of a new job, and that’s how it is with the gym. The more you go the more you’ll learn and once you know the equipment you’ll forget your fear.
That being said, safety is a must at the gym. If you are just beginning and working out alone, stay clear of the free-weight chest press or squat rack. Those things need great technique and most importantly a spotter (another person watching you, ready to step in if you look like you might drop them on yourself). Wait until you have a good feel for the weight area and a gym buddy before venturing in.
Success alert: We recommend having a thorough induction when you first start the gym. The staff will introduce you to the best machines and exercises for you and show you how to safely use the equipment. You can also ask the staff for help or a reminder demonstration at any time.
You Hate the Gym
Some people just really don’t like the gym. They don’t want to go because they really, really hate it.
And it’s fine if the gym just really isn’t your thing. Work smarter, not harden and try something else. I know loads of people that I couldn’t drag to the gym, but mention a dance class like Zumba and they are raring to go. Find something else you love, walking, swimming, dancing, Karate, or yoga. The list is endless.
Make sure you have given the gym a fair trial before you decide that you are one of these people that just can’t get on board with the gym. It is easy to use this as an excuse to not go. I realized I didn’t like the gym because all I was doing was treadmill walking. I switched to weight training and now I love it!
Tips to Overcome Gym Anxiety
Now we know what gym anxiety is and understand why you feel the way you do, what can we do about it? Here are our suggestions.
Bring a Supportive Friend
You don’t have to do this alone. Bring your friend or partner with you. Most gyms offer a number of free friend passes monthly or they could join themselves. Most people want to get fit and healthy, but sometimes they just need an invite.
Moreover, you are much more likely to stick to your new gym routine if you make weekly plans with a buddy. You can motivate each other and learn together, lessening the sense of embarrassment people feel at the gym.
Get a Proper Gym Induction
This is essential. Even if you have been a ghost member of a gym for a while, you need to be re-inducted before you begin attending in earnest.
This will lessen the anxiety of the unknown. During an induction, a gym trainer will show you around the gym and teach you what each piece of equipment does, how it works, how to use them safely, which ones are best for you, and even things as simple as where the restrooms are. This way you don’t need to wander aimlessly around the gym looking for the equipment you need.
Still nervous? Consider getting a personal trainer to give you professional support and coaching on a one-to-one basis. This will really see your confidence and gym experience soar and they can tailor each workout specifically to your weight loss or fitness goals.
Success alert: Still nervous? Consider getting a personal trainer to give you professional support and coaching on a one-to-one basis. This will really see your confidence and gym experience soar and they can tailor each workout specifically to your weight loss or fitness goals.
Watch Youtube Videos
Still unsure but can’t afford a personal trainer? Watch Youtube videos. You can learn the correct form and technique this way and it doesn’t cost you a dime. It is a great way to build your familiarity and confidence around the equipment without having an audience while you learn. Check out the awesome video below.
You can also pick up the best exercises for you to reach your goals.
Start small
Okay, so you’re still terrified. No problem. Get yourself to the gym, walk around, or hit an exercise bike for 10 minutes, then head home. You can build your tolerance and time gradually. Make actually stepping foot in the gym twice a week your first goal. Then when you’ve mastered that, increase it.
Find Quieter Times
This is my personal favorite. The buzz of a busy gym really triggers my anxiety, and I hate waiting for the equipment, making me stay there way longer than I need to. So do what I do and find a time of day that suits you best.
The best time for me is mid-morning, and the worst time is weekday evenings when I clash with the after-work crowds. But Late at night or early morning are often the quietest times.
Headphones
Another personal favorite. Cacoon yourself with headphones. It takes away the fear that people are talking about me, because well, I can’t hear them talking at all.
And sometimes the tunes are so good I am dance walking the treadmill. What was I saying earlier about embarrassment? No idea, one good track and I have forgotten all about it.
And you can pick what you listen to. Love books? Pair your workout with an audiobook. Need motivation? Try a motivational podcast or playlist.
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Conclusion
Feeling better already? I hope so.
Now you have some handy tips and tricks to plan for your next trip to the gym. Remember, it’s almost never as bad as you think it is. And you deserve this. You deserve to lose weight and get fit in a building that was designed for just that. It was designed for people like you! So hit the gym and own that step master.
The only way to overcome a fear of the gym is to go to the gym!
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