How to Reduce or Overcome Gym Anxiety
by Chantal Collette, MSW, Certified personal trainer, & Certified Menopause Specialist
Having Some Gym Anxiety is Normal
The fear of going to the gym is very common. Trying something new can be very intimidating. Sometimes we can be our own worst enemy by thinking of all the possible scenarios that can go wrong. We may fear that we may look out of place, will be negatively judged, won’t know what to do, and that everyone else will be an expert. Below are some tools that you can use to help you become more comfortable at the gym.
Do Your Homework
Learning how pieces of gym equipment work and researching how to perform specific exercises can increase your confidence at the gym. You don’t need to know the ins and outs of every machine, but having a basic understanding of how they work can help reduce your anxiety. You can also ask a gym employee for assistance. YouTube is a great resource for exercise machine tutorials! Here are a few to help you get started: Lower Body Machines, Upper Body Machines, Cable Machines.
Go to the Gym During Less Busy Hours
The last thing you may want is to show up when the gym is crowded. Seeing so many people at once may spike your anxiety. Skipping peak hours also means that you spend less time waiting around for a machine to become available or being unable to do what you had planned for. Find out when the gym is busiest by checking Google for peak hours or asking staff when the gym is less crowded.
Make a Killer Playlist
Get some “music courage” and set a confident tone by putting in your earbuds and losing yourself in the music! Try picking music that fits with the intensity of your workout and lifts your spirits. If you get stuck picking music, try either picking a style of music that you love that gets you moving or select an already created playlist on your favorite music streaming service. “Workout” “exercise playlist” or “high energy” are all great search words that will give you plenty of playlist possibilities to browse through.
Explore Non-Traditional Places
There are so many alternative places than a gym to move your body. From signing up for a dance class, aerial arts, curling, roller skating, to archery, there are endless possibilities to move! Create a list of all the things you are interested in trying and seek them out. Trying new things allows you to explore what you enjoy doing and possibly find a new hobby. Make sure to ask if there are any specials or discounts for first time visitors.
Ask Friends For Recommendations
Asking friends for recommendations is a great way to explore possible options for moving. You already know and trust your friends and since they know you, they may be able to guide you into a spot that works for you. As a bonus, your friend may be more inclined to go with you. Having a friend there can motivate you into going and reduce some anxiety because you will already know someone there.
Work With Your Anxiety
Work with your anxiety. Yes, this sounds counterintuitive. However, accepting that you will feel some anxiety while exercising versus waiting until you feel no gym anxiety can possibly delay or stop you from ever setting foot in an exercise facility. Remind yourself that gym anxiety is normal and that you’re not the only one feeling this way. Practice taking deep breaths at home to feel calmer. Mentally picture your upcoming workout and successfully going through it in your mind. Replace “but” with “and” thinking I want to go to the gym and I’m a newbie sounds more doable than I want to go to the gym but I’m a newbie. Your fear of going to the gym is real and understandable, and you can overcome/reduce that fear so that you can achieve your fitness goals.
For more tips on reducing gym anxiety click here for a booklet that has extra tips for managing and reducing gym anxiety. If you are wanting to learn more about how you can increase your physical activity or attain your health goals, please reach out to me at ccollette@papillonwellnesscoaching.com.