Many of us will be resolving to work out more this year. But for some people, the biggest barrier isn’t time or motivation – it’s walking into the fitness centre itself.
Statistics show that Google searches relating to ‘gym confidence’ and ‘overcoming gym anxiety’ – also known as gymtimidation – have risen by 1,600% and 300% respectively year-on-year.
What is it?
Individuals feel nervous, self-conscious, or overwhelmed about working out in a gym setting. Navigating unfamiliar equipment, wearing gym clothing, not knowing proper exercise techniques, and working out alongside seemingly more experienced gym-goers can be a huge source of anxiety. These feelings most commonly stem from a fear of judgement, lack of confidence or feeling out of place. Studies show that other factors, such as changing in front of others and concern over equipment cleanliness, can contribute.
However, while gymtimidation can be enough to put you off, there are ways to manage and overcome it, so that you can make the most of your workouts.
Focus on your goals
Remember why you started and set achievable, personal goals to stay motivated. Start with beginner-friendly workouts or classes to build confidence.
Familiarise yourself
It can be helpful to get to know the gym environment ahead of time. If you’d feel calmer understanding the layout of the gym, you could book a guided tour. You may even be able to take a virtual tour. If you’re worried about not knowing how to do certain exercises or use equipment, watching tutorials can be helpful. Remember, too, that gym staff are there to help. Visiting during off-peak hours, when gyms tend to be less crowded, can help reduce feelings of intimidation.
Don’t over-complicate things
In our 24/7 world, we have access to an endless supply of exercise information – from social media to magazines – and for those with gym anxiety, this information overload can feel even more intense. Workouts don’t need to be fancy. Select, say, five or six exercises you feel comfortable with and build your workout from there, introducing new exercises as your confidence and fitness grow.
Bring a buddy
Exercising with a friend can provide support, make the experience more comfortable, and keep you motivated. You might also like to join a fitness class of like-minded people – from Pilates and yoga to Zumba and spin, there’s plenty on offer.
Feel comfortable
Remember that you don’t have to look or dress a certain way to exercise or be accepted at a fitness centre. So, wear whatever you feel best in, be that a baggy t-shirt and tracksuit bottoms or tight-fitting Lycra.
Be patient
Overcoming gym anxiety takes time. Recognise that everyone starts somewhere, so be kind to yourself as you build confidence and establish a routine.
And relax…
It might also help to have some relaxation techniques you can fall back on if things get too much, such as deep breathing exercises or mindfulness.
