Starting a new fitness routine can be daunting for anyone, but for beginners, the idea of going to a gym can cause a lot of anxiety. It’s completely normal to feel this way, but it’s important not to let that anxiety hold you back from achieving your fitness goals. I have noticed over my 8 years as a PT, anxiety and overthinking is one of the biggest reasons people avoid gyms. Even just last night, I started with a new lady who was shaking when she entered my gym. Once we had finished, she was calm and understood it wasn’t as scary as her brain had been telling her.
In this blog, we’ll explore some common causes of gym anxiety and provide some tips on how to overcome it.
Causes of Gym Anxiety
- Fear of judgement: One of the most common reasons for gym anxiety is the fear of being judged by others. It’s easy to feel self-conscious when you’re new to the gym, surrounded by people who seem to know exactly what they’re doing. However, it’s important to remember that everyone was a beginner once, and most people are too focused on their own workouts to pay much attention to anyone else.
- Feeling out of place: If you’ve never been to a gym before, it’s easy to feel like you don’t belong there. It can be intimidating to navigate the equipment and machines, and you might not know how to use them properly. However, most gyms have staff members who are happy to show you around and help you get started.
- Comparison to others: It’s natural to compare yourself to others, but when it comes to fitness, this can be particularly harmful. Everyone has their own starting point, and progress is different for everyone. Comparing yourself to others can make you feel inadequate and demotivated.
Tips for Overcoming Gym Anxiety
- Start small: If the idea of going to a gym is overwhelming, start with something small. Try a home workout or go for a walk outside. This will help you build confidence and get into the habit of exercising regularly.
- Go with a friend: Having someone to go to the gym with can make a huge difference. Not only will you have someone to support and motivate you, but you’ll also feel more comfortable knowing that you’re not alone.
- Focus on your own goals: Remember why you started your fitness journey in the first place. Whether you’re looking to lose weight, build muscle, or improve your overall health, your goals are personal to you. Keep them in mind and focus on your progress, rather than comparing yourself to others.
- Educate yourself: If you’re feeling intimidated by the equipment and machines at the gym, take the time to educate yourself. Watch YouTube videos or ask a staff member for guidance. The more you know, the more confident you’ll feel.
- Practice mindfulness: Anxiety can be caused by worrying about the future or dwelling on the past. Try practicing mindfulness by focusing on the present moment. Pay attention to your breathing and the sensations in your body. This can help calm your mind and reduce anxiety.
- Keep reminding yourself the small wins matter: One thing to remember, is that the small wins are everything. The first day you attend the gym, might just involve one exercise. That doesn’t matter! It is still improvement and that’s the main focus with improving gym anxiety. Focus on slowly building up your routine and things will get easier. I promise you will love it once you get the hang of things.
Gym anxiety is a common issue for beginners, but it doesn’t have to hold you back. By starting small, focusing on your goals, and educating yourself, you can build confidence and overcome your anxiety. Remember, everyone starts somewhere, and with time and consistency, you can achieve your fitness goals. Finally, check out the podcast by Mind Pump “Overcoming Your Fear of Going to the Gym” to get some amazing tips for your first gym experience. Good luck!
Thanks for reading,
Matthew.