Ways to Overcome ... GYM ANXIETY
- Mar 20, 2024
- 2 min read
Updated: Mar 21, 2024
Gym anxiety is such a common problem to have. As an experienced gym-goer, I still encounter gym anxiety when I go to a new gym or try out new machines and exercises. You might feel like everyone's watching you struggle with figuring out a machine, losing your balance, walking around aimlessly ... I promise you, it's very likely that nobody is noticing you "looking clueless and making a fool out of yourself". With anxiety, your brain will always make you feel like they are, though.
As common as it is, that doesn't diminish the discomfort that one feels while starting out their journey. With time, your anxiety surrounding the gym may lessen once you begin to feel more confident with your routine, location, and maybe even making social connections with familiar faces. You will never get over this anxiety if you don't allow yourself to experience the discomfort that comes with going to the gym. Think of it as self-induced exposure therapy. It's not fun, nor comfortable, but it's necessary in order to build your confidence in the gym!
You may begin to experience some anxiety again once you have a change in routine - maybe a machine you want to use is being used by someone and you're unsure of what to do next; maybe you've become a member at a new gym and you feel like you're back at square one; maybe your workout partner isn't with you and you feel like a lost soul without them; maybe you have a new workout program that you're following. All of these factors can contribute to experiencing more anxiety, and that is OKAY!! You are not alone.
Here's a list of ideas to help lessen anxiety and improve your routine:
Bring a friend
Having a friend with you creates a form of moral support, and makes the workout more fun. Maybe your friend is even familiar with the gym and will show you where things are, or how to do different exercises.
Go in with a plan
Following a plan (whether it's made by you or a trainer) will allow you to create a routine, and have a sort of flow while doing your workout. You'll be able to research certain exercises beforehand if you're unsure of how to do them, that way you don't feel like you're figuring everything out on the spot.
Participate in group fitness classes
Group classes are a great way to make social connections in the gym. Aside from that, you don't have to worry about what exercises you'll be doing, as they are provided to you by the instructor.
Hire a certified personal trainer
Personal trainers are great for anyone. Whether you're a beginner, or more experienced but have hit a plateau, a trainer will be able to help. They will show you around the gym, teach you how to properly perform exercises, and can give you a plan to follow on your own time.
Hog a cable
Not always ideal, but cables are versatile and you can stay in 1 spot the whole time. This way you can feel "hidden", all while getting in a good workout
Hide in a corner with some weights and do your entire workout there
Similar to the cable scenario, you can do so many things with a pair of dumbbells. Find a "safe" spot in the gym and get to work!
Ask an employee for a tour
By doing this, you'll learn where everything is in the gym. It may feel overwhelming by having everything shown to you all at once, but you at least will get a feel for where things are. AND, you now know an employee who would be willing to help you!
While using cardio equipment, scope out the gym floor and watch what others are doing
You usually will be able to see the whole gym floor on cardio equipment (in most gyms). After asking for a tour, or even without receiving one; walk on a treadmill, get on a bike or stair master, an elliptical - whichever cardio equipment you prefer - and look around. Where is X machine? Where are the dumbbells or barbells? What corner could you tuck away in to do your workout? What types of exercises are people doing, and how are they doing them?
Use machines that are next to each other
You could stick to all upper body machines, lower body machines, core machines, or do a full body workout. Going from machine to machine isn't a bad thing, and they're all next to each other. This will prevent you from aimlessly wandering around the gym, which will help lessen anxiety.
Become friendly with the staff, and eventually other members
You will become a familiar face to other familiar faces, so once you become a bit more comfortable, say hi! Start by becoming friendly with the front desk employees, and when you feel comfortable enough start saying hi to members that you see all the time. Going back to a previous point - group classes are great for this.
Wear clothes that you feel most comfortable in
Wearing clothes that make you feel most confident will help you feel more comfortable. You don't have to go to the gym in baggy clothing, tight clothing, or conform to societal standards regarding what should be worn in the gym. Wear whatever makes YOU feel best, unless it's your underwear (please never do that!!).
Go during hours where it's not as busy
Busy hours can be intimidating, and cause you to struggle to find equipment to use. Going during hours where it's not as busy will make you feel like less people are watching you, and will allow you to comfortably find equipment that you'd like to use. Typically midday, weekends, early mornings, late nights - any time that isn't right after work - are less busy.
Follow FITNESS TRAINERS (not influencers) on social media so you can learn tips regarding form and effective exercises from their content
Fitness influencers aren't always the best people to take advice from; they don't always know what they're talking about. Following science-based trainers is more ideal, as they won't have you wanting to follow a ton of "creative" exercises that won't benefit your goals. Follow those who are transparent, link studies to their claims, post educational content, etc.
And when in doubt, BINDZONE is here to help! If you feel lost and you're without a plan, book a FREE 40min fitness consultation with us LIVE via Zoom so we can discuss your goals and make a custom plan that would be best for you (please fill out our liability waiver and purchase the free consultation plan prior to booking).
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