Ways to Beat Gym Anxiety
I’ve been talking a lot about holiday shopping, but, somehow, the new year is fast approaching. And that typically brings resolutioners to the gym with it. Whether your exercise journey starts on January 1 or July 1, everyone was a newbie once. But gym anxiety can be one of the biggest hurdles to starting at the gym, and it doesn’t exactly set you up with a positive mindset.
If you’re reading this and feeling anxious about the prospect of starting at the gym, you’re not alone. Gym anxiety is a common feeling. There are plenty of reasons to be nervous about starting a gym routine, but there are plenty of ways to conquer it as well!
In Your Gym Era
Identify your why: First, identify what you want out of the gym. To lose weight? Run a 5k? Need a new hobby? Just trying to be more active? There are countless reasons to go to the gym. But identifying your why can impact which gym you choose to go to and what you want out of a gym. Identifying your why is the foundation of your fitness plan.
Take a tour: While you are deciding which gym to join, ask to take a tour of the facility. You’ll get a feel for the atmosphere as an observer, you can check out the equipment, and you can ask someone who works there questions. If you’ve already toured a gym before you start going there, you may feel a little bit more prepared and little bit less anxious before hitting the weights.
Use the gym’s resources: Gym memberships offer a range of benefits, and if you’re paying for it, use it. Some gyms offer a complimentary training session that can help you become familiar with the equipment and help you develop your plan. At Planet Fitness, the machines have QR codes you can scan to watch how to use the machine.
Plan: Like I said, when you identify your why to go to the gym, you’re setting a foundation for a plan. Creating an exercise plan can make going to the gym seem less overwhelming. Identify what you want to work on and what exercises to do. Planning keeps you focused and helps you develop a routine, which can help you maintain consistency. This also can be overwhelming, but there are an abundance of resources that can help. The Planet Fitness app offers workout routines, as does Apple Fitness. And there are many, many more apps out there! Often, I use Pinterest to find workout routines! When you plan, you can also identify your knowledge gaps.
Take a class: The idea of taking a fitness class may bring a new level of anxiety - I’m saying to choose working out in front of everyone? Putting myself on display is supposed to help me want to go to the gym? Here’s the thing - taking a fitness class can help guide you in your fitness journey, support your goals, and foster feelings of community. And ask yourself - are you watching everyone around you so you can judge and nastily critique them? No, you’re not. You’re worried about yourself. You’re focused on following the instructor’s directions. That’s all anyone is doing. You can take what you learn from class into your regular routine.
Go with a friend: Going with a friend can provide comfort and support at the gym. Additionally, a gym buddy can help with accountability and motivation.
Get a good pair of headphones: Or, if you’re like me and don’t want to workout with a buddy, get a good pair of headphones. You should get a good pair of headphones regardless. But, although gym etiquette can be hotly debated, headphones are generally understood as a signal to not approach a random person. When I’m at the gym, I like to be in my own little world and my playlist helps me with that. I greatly value the headspace I find when I’m working out.
Start small: It can be very easy to want to go all-in, hardcore, when you start an exercise program. You want results yesterday. But typically, starting with intensity off the charts isn’t sustainable. You’ll burnout or hurt yourself, or maybe both. I’m so guilty of this - when I start something, I want to go all-in, hard. My current fitness journey is very much slow and steady wins the race. Six years ago, I was a firefighter training for a half marathon. Now, I have a chronic pain disease with a mobility disability and wires with a battery attached to my spine. It’s frustrating to hit roadblocks or not see the results you think you should be seeing. But by not starting small, you aren’t doing yourself any favors. I get you want to be the person that goes to the gym five days a week or be able to squat your weight. But you have to build up to it. Your why helps set the foundation of a plan. Starting small is the cement that keeps it together.
Be kind to yourself: How you treat yourself affects your mindset across the board. Be nice to yourself. Negative self-talk can heighten your anxiety and have a negative impact on your workout.
Remember you aren’t alone: Gym is anxiety is very common. Frankly, none of us are immune to it. You don’t have to be a newbie to experience it. There are a few things to remember:
Everyone starts somewhere.
This is your journey.
Find a time that works for you: I go to Planet Fitness. The app has a “crowd meter” that tells you how crowded the gym is, which can help you prepare. Plus, you might find you prefer working out at night as opposed to morning.
Acknowledge it all: Acknowledge it all. Acknowledge your fear, your struggles, and your accomplishments. They’re valid and real and help shape you. Avoiding your anxiety will only make it worse. Track your progress, and remember that success is rarely, if ever, linear. You might find it useful to keep notes or a journal on your fitness journey, your accomplishments and setbacks.
There are plenty of opportunities for community, support, and education when it comes to fitness. The positivity I’ve witnessed in fitness-related Facebook groups has been a pleasant surprise.
If anyone is being rude or judgy in response to you trying to better yourself and improve your health, that says something about them, not you. And it says they’re an asshole.
Your fitness journey is about you and your goals. You can conquer gym anxiety! We all think everyone is watching us, but if we’re all worried about that, no one is watching anyone. We’re all wrapped up in our own worlds. The only person you need to compete against is yourself. Find your why, make a plan, and acknowledge where you are at - you’ll be dominating the gym in no time!
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