How to Overcome Gym Anxiety
How to Overcome Gym Anxiety
With the New Year comes an abundance of resolutions. Whilst this can be a positive way to start the year a-fresh, and can be motivating to achieve a number of goals, quite often anxiety comes along and stops us in our tracks. Especially when it comes to achieving our health and fitness goals.
Going to the gym in January can feel a little bit like Mean Girls.
You’ve never been (*ahem* she doesn’t even go here), the free weights are forever busy (you can’t lift with us), and the group classes can be a tad overwhelming (on Wednesday’s we wear pink).
Raise your hand if you’ve ever felt personally victimised by the gym.
Ok, Mean Girls quotes aside. Gym anxiety is real. So, what are the main triggers that bring us to feeling gym anxiety?
Feeling judged by people who are in ‘better’ shape
Not knowing the correct technique
Not knowing how to use the equipment
Being uncomfortable about sweating
Intimidated about attending group glasses
Wearing non-brand workout clothes or shoes
Feeling crowded during gym peak times
… and I’m sure if you ask anyone who has ever stepped inside a gym that at least one or more of these points has come across their mind.
A lot of this all comes down to overcoming social anxiety at the gym…
Managing Negative Thoughts
“Everyone is staring at me, am I doing this wrong?”
Reality: Everyone is minding their own business, you’ve just caught their eye line.
Unless they’re an a-hole, chances are that the person you’ve caught ‘staring’ is taking a breather, does not care about what weight you’re lifting or what you look like. Red face, puffed cheeks, sweaty under arms and all.
“I can’t get through this workout”
Reality: I need to focus on what I am capable of doing.
Writing down your workout in an exercise journal can be really helpful. After all, consistency is key. If your workout asks for 15 push ups and you can only get through 8 reps, the last thing you need is to stress that you can’t get through it. By writing this in a journal you are able to record your fitness levels and although it may take a month, or two, you’ll be up to 15 reps in no time.
I could list hundreds of reasons or thoughts that come across our minds when training at the gym. There is always a more realistic, positive way of thinking of our situation. Take a deep breath, a drink of water, and focus on you and what you’re doing.
Create a Routine
Write down your routine before you go to the gym, this can easily be done on a spreadsheet or in the notes section on your phone. Not only do you know what you want to achieve during your session, but you are more likely to hold yourself accountable to get through the workout.
Don’t focus on the results straight away - focus on creating a routine of showing up. Start small if need be - if 20 minutes on the treadmill is all that you can manage, that’s fine! Build a routine that suits your lifestyle, going before or after work, attending a class every Tuesday or scheduling in 4 sessions per week in your calendar will help ingrain going to the gym into your lifestyle.
Talk to a Trainer
Unsure about whether you’re doing the right technique or using the equipment properly? Talk to a personal trainer, gym instructor or someone on the gym floor. They are there to help and to make sure your workout is safely executed. Don’t hide in the back row of the group class - introduce yourself to the instructor and feel free to ask any questions.
Our Premium Online Coaching features real-time messaging with our trainers - and even better, all programs show you the exact technique required for your workout. Having your workouts programmed for you gives you one less thing to think about!
Have a Workout Buddy
Sure enough you will have a friend, family member or a work colleague who is also interested in improving their health and fitness. If you’re training with someone that you trust, you are more likely to feel relaxed - and maybe even have a little bit of competitive fun.
Next time you have an episode of gym anxiety try breathing, managing negative thoughts… and worst case pop in your earphones and focus on a playlist or catch up on a podcast. Keep your goals in mind and stick with your fitness plan.
Let me know what you do to overcome anxiety in the gym!