The gym can feel intimidating, and your reasons to skip your workouts can feel justified. However, you can overcome gym anxiety. Let’s explore some of the common reasons why you may feel anxious and how you can overcome it and kickstart your efforts toward your fitness goals.
You’re Afraid of Being Judged
There are a lot of people at the gym, and you may feel like other people are judging you based on your appearance or how you exercise. Also, many people seem to know what they’re doing and are in excellent shape, which can make you self-conscious. You may have had a bad experience at the gym before, which can have a lasting effect. Thankfully, that’s in the past. This is a new day, and you’re striving for a new you.
Most gym-goers focus on themselves and not what others are doing. They have their own fitness goals and think more about their routine and less about everyone else. If you’re doing your own thing, no one will care.
You’re Afraid Of Not Knowing What You’re Doing
A gym has numerous machines and classes. On top of that, others seem like they know what they’re doing and make it look easy. If you’ve never used a piece of equipment before, it’s understandable that you’re afraid of misusing it or doing an exercise wrong.
However, everyone starts from the beginning at some point. The gym is for everyone regardless of age, experience, or fitness level. You have the same right to be there as anyone else. The gym staff will be happy to show you the basics of how the equipment works. Other than managing the gym, they are there to help you enjoy your experience. All you have to do is ask. You wouldn’t be the first to ask how to lift a weight or use a treadmill properly.
You’re Afraid Of Getting Hurt
You may be afraid that doing an exercise incorrectly or pushing yourself too hard could cause an injury. Getting an injury can certainly derail your goals, and depending on how serious it is, you may have to stop exercising while you recover. However, that shouldn’t stop you from starting in the first place.
You may feel that you have to perform at a high level right away at the gym, which may create anxiety. That isn’t the case at all. Remember that the gym is for everyone, regardless of skill or fitness level. So, start small. If you want to lift weights, start with light weights until you feel comfortable with the movement and perfect your form, and slowly add more weight over time as it gets easier. If you want to use the treadmill, start by walking and increase your distance and pace as your fitness improves. Don’t forget that on-staff personal trainers can show you how to use the equipment properly. All you have to do is ask.
You’re Afraid Of Being Overwhelmed
If you’re new to the gym or haven’t been in a while, it’s easy to feel anxious about being in an unfamiliar place. Also, the noise, lights, and general gym activity from classes and people can cause a sensory overload. One option is to visit the gym during off-peak hours because it will be quieter with fewer people. However, you still may feel you need to perform well, which puts a high expectation on yourself.
You can overcome your anxiety by creating fitness goals, but they have to be specific and achievable. For example, getting in shape is a goal, but what does that really mean to you? Always start small. If you want to improve your cardiovascular fitness, a specific and achievable goal may be to run a mile without stopping. If so, create a plan to set yourself up for success, such as walking a mile until it’s easy, and then slowly introduce running by alternating a minute of walking and slow running. As your fitness improves, you’ll be able to run longer and walk less.
Your doctor and a personal trainer can help you set goals based on your current health and fitness level. As a result, they can help create a plan and monitor your progress. Even with a well-thought-out plan, you can still struggle. That’s okay. You can always redefine your goals if you feel you’re not making progress.
The more often you go to the gym, the more comfortable you’ll feel. As you become more consistent, your gym anxiety will fade. You don’t have to go to the gym for hours at a time. Instead, start with shorter sessions, such as 30 minutes, and gradually increase your time there.
Other Tips To Help With Gym Anxiety
Overcoming your anxiety about the gym can take time. Be kind to yourself as you get used to working out in the gym. The more you go, the easier it gets. It won’t take long until you know how to use the equipment and take advantage of everything the gym offers. There are other things you can try that can help reduce your anxiety. Let’s take a look at some of them.
Workout With A Gym Buddy
Working out alone can be challenging. However, working out with friends or family can make exercising enjoyable. You and your gym buddy can tune out everyone else and focus on working out together, encouraging each other as you each focus on your fitness goals. A gym buddy can help maintain your motivation, reduce anxiety, and have fun socializing while exercising.
Tracking Your Progress
Tracking yourself can give you a birdseye view of all your efforts and where you are on your fitness goals. Recording your workouts in a fitness journal or app can be a great way to keep you motivated and nudge yourself in the right direction. After every workout, review your progress and take a moment to be proud of yourself. Keeping a journal that tracks your exercise can be motivating. Furthermore, visualizing your success helps reinforce your commitment and motivation to exercise, which increases your chances of succeeding.
Listen To Music, Podcasts, Or Audiobooks
You can tune out your surroundings by listening to music, podcasts, or audiobooks. These can motivate you to move, reduce anxiety, and lift your mood. Put in your earbuds and tune out the distractions of the gym. You’ll be surprised how fast you ignore your surroundings and get into your workout.
Dress Comfortably
You don’t have to wear the latest workout fashion trends to go to the gym. There are no strict dress codes to worry about. However, your choice of workout clothing can significantly impact how you feel at the gym. Choose clothes that are comfortable and functional. It doesn’t matter whether you’re in sweats and a t-shirt or wearing the latest workout gear. Wear whatever you feel most comfortable wearing while working out.
Also, avoid comparing your appearance to others. Everyone has their own style and is at a different place in their personal journey. What’s important is that you’re taking steps to improve your health and fitness like everyone else in the gym.
Positive Self-Talk
Negative self-talk can discourage you from going to the gym by feeding your fears. Having the right mindset and staying positive will help reduce gym anxiety. If you don’t dwell on the challenges or obstacles, you’ll increase your chances of going to the gym and exercising.
Focus on your progress and the small wins and less on what’s happening around you. Every workout is a step toward a healthier and happier you, so don’t beat yourself up if you feel anxious or self-conscious. It’s normal to feel that way and remind yourself you’re working on it.
Practice At Home
Many exercises you can do at the gym can be done at home. Practicing at home to improve your form and become comfortable with your workouts will help reduce your anxiety about the gym. Bodyweight exercises, yoga, walking, cycling, and running are just a handful of exercises you can do at home or outside before doing them at the gym. Although you don’t have to practice first, it can help reduce your anxiety at the gym.
The Takeaway
Gym anxiety is normal, but it doesn’t have to prevent you from achieving your fitness goals. People go to the gym to work on themselves, not to people-watch. Everyone is at different places in their own fitness journey and cares more about their efforts than what anyone else is doing or wearing. At the end of the day, you’re trying to improve your fitness and overall health. If you feel anxious about the gym, focus on your workout, progress, and self-improvement, which is what it really is all about.
FitTrend’s mission is to help you along your self-improvement journey, promote an active lifestyle, and help you achieve your goals. Our journal can help you track your workouts, weight, mood, calories, and more. Also, FitTrend allows you to connect supported gadgets to your account to make it easier for you to update your journal automatically. Create your account today and start using FitTrend for free!
Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
