Feelings of anxiety or intimidation in the gym are not uncommon.
If you took a poll of everyone in the gym, I can guarantee you that a significant amount of people felt the same when they first started. As a fitness professional, I feel it is my job to help my clients with their gym anxiety and make them feel more comfortable. A gym is a place for everyone, no matter where in their journey they are. That being said, a person who has never been in the gym before, they might not initially share those thoughts.
Looking at all the equipment that you're not sure how to use, then seeing someone lift a scary amount of weight with ease as you go for the 5lb weights can make you feel self-conscious. You may feel that you're being stared at or judged for where you are at in your journey, even if you're just starting!
Gym anxiety or feelings of intimidation can be because of many different reasons, and each one of them is valid and understandable. It is easy to say to someone, "there's no reason to feel embarrassed" or "no one is looking at you", or "just do something and you won't feel embarrassed". As true as those are, they are all so much easier said than done. Brushing someone's feelings aside won't get them to want to hop into the gym any faster.
Fear of being judged or embarrassed are two of the biggest reasons that people may feel scared to go to the gym. Being worried about your size, fitness level, age, or you're brand new and have no idea how to workout or even where to begin. These feelings can make you feel like everyone is going to stare at you or make fun of you for even just stepping in the door!
The fear of being judged or embarrassment is a large reason some feel self-conscious just walking through the door We all know that we shouldn't compare ourselves to others. Yet, it can be hard when you see someone with a perfect body or someone lifting super heavy and banging weights around, or you're afraid of getting in someone's way because you don't know what you're doing. Maybe one of your friends had a bad experience when the local gym douche said something to make your friend feel uncomfortable. Although very rare, the gym douche incidents can happen and can ruin someone's experiences in the gym and towards fitness; similar to how road rage douche can ruin your morning commute.
One of the other major reasons some may avoid the gym is lack of knowledge. You know you want to lose weight, and get fit and you know exercise is an important part of that. Not knowing how to workout, what equipment to use, what the best workouts are, etc stops you in your tracks on the way to the gym.
We can understand the multiple reasons why you may feel anxious or intimidated by the gym, here are some tips on how to get passed this and make the most of your experience!
1. Attend a new member orientation or ask front desk staff for help if you aren't sure how to use the equipment. Some gyms have a free orientation session for new members that may need a gym tour or a quick how-to-use the equipment. If your gym doesn't offer that, the front desk staff should be happy to show you where everything is and answer any questions on how to use it.
2. Find the right gym for you. That may sound like a "duh" statement, but it is something to keep in mind. If you are just starting out, are unsure how to lift, and maybe wanting to take a spin class, a powerlifting gym might not be where you want to start. Local recreation centres are not to be overlooked. They are great places that offer many classes and different spaces for people of all ages and fitness levels.
3. Enlist some help! Whether its a friend who goes to the gym or a personal trainer, it never helps to get some guidance from someone who has some knowledge of the gym and how to workout. If you can't afford a full-time personal trainer, even a few sessions can be enough to give you a plan and make you more comfortable in the gym.
4. Find something you enjoy for exercise. If you aren't sure where to begin for workouts, don't feel like you have to jump into the weight room. Try some classes to see what you like! Try spin, Bootcamp, Zumba, I could go on! There are so many great classes to help get your sweat on and make working out more social and fun!
5. Have a plan. If you don't know what to do for working out and feel like everyone is staring at you every time you touch a dumbbell, having a laid out plan can alleviate that! Having a workout written down in your phone or a little notebook you carry with you will give you confidence that you're there for a purpose so you can get in and get your workouts done! You can find many free workout templates online, or if you want a more direct, personal approach, many trainers offer custom workout programs or even online training.
There are also many other things you can do to help you feel more confident at the gym. Having a rocking playlist of music you love (and charged headphones!), exercise in off-peak hours so you can take your time and not have to compete with people for equipment, or even just being friendly and saying hi to someone when you walk in can make you feel better. Getting to know people around the gym helps to create a family-like experience for yourself. A quick word of advice though, don't say hi to someone with headphones in and is in the middle of their set!
Although it can be intimidating to start, you will find that over time, the more you push yourself to go, the more comfortable and confident you will become in the gym. Remember, everyone has to start somewhere.
When you first started driving, I bet you were a little intimidated, but after driving for a while, you got the hang of it and became a more confident driver. The same goes for the gym and overcoming that fear and anxiety!
And if you need, to help you feel better about your own gym experience, you can head over HERE to read one of my own personal most embarrassing gym moment!
Although it can be intimidating to start, you will find that over time, the more you push yourself to go, the more comfortable and confident you will become in the gym. Remember, everyone has to start somewhere.
When you first started driving, I bet you were a little intimidated, but after driving for a while, you got the hang of it and became a more confident driver. The same goes for the gym and overcoming that fear and anxiety!
And if you need, to help you feel better about your own gym experience, you can head over HERE to read one of my own personal most embarrassing gym moment!
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