How to Deal with Gym Anxiety | 10 Tips on Feeling Less Awkward & Shy at the Gym
What is Gym Anxiety?
Gym anxiety is the feeling of nervousness, shyness, and overall anxiety when it comes to going to the gym. 79% of people polled on Instagram admitted to having experienced gym anxiety either now or at some point in their life. Furthermore, the main following reasons were discovered to have been the culprit to their anxiety:
Lack of confidence and fear of judgement (25% of people)
Social anxiety in relation to new environment and and new people (24% of people)
Lack of knowledge and not knowing what to do (19% of people)
And 32% of people admitted that all three reasons were a contributing factor to their gym anxiety.
If you feel anxious around the idea of going to the gym, just remember that any new environment will create some sort of discomfort for a normal person. If you feel anxious, congrats! You’re a normal human! (And if you don’t; you’re a superhuman— even cooler!).
Regardless, most people who have been in the gym for years still remember what its like to have stepped into the gym for the first time; you’re not alone and most are empathetic and understanding towards that, but also: most people don’t assume or even think about whether this is your first time stepping into the gym. Most people truly are there to flex in the mirror after a set of curls to see if their biceps got any bigger. 😋
A big reminder before you get started is to only use these tips as stepping stones; its important to keep pushing yourself to get uncomfortable so that you’re able to continue exploring different movements, equipment, and even training styles as a whole for your own growth and progress.
10 Tips on How to Conquer Your Gym Anxiety
Get a Gym Tour
Being on unfamiliar grounds creates anxiety; an easy way to immediately ease that anxiety is to ask for a gym tour right upon coming to the gym. Before you even sign up, you can get a complete walk-through of the gym. I would recommend doing it after going through the rest of these tips and taking notes on different spots on the gym as reminders on areas of the gym you’ll feel more comfortable as well as which equipment you’ll likely need (once you have your program) so you won’t necessarily need to feel like you’re wandering around the gym with eyes on you. And don’t worry… eyes won’t actually be on you, but our brains will sometimes convince us of that.
Make Friends with the Front Desk Workers
Another way to quickly ease your anxiety is to get familiar with the people around you. The people who work front desk at the gyms typically work similar hours and generally enjoy making friends with everyone else. There is often times a group of people who hangout and chat at the front desk as well. If you make friends with the front desk, you’ll quickly get familiar with the other people at the gym who train at the same time as you and start to build up your community.
Train During Off-Peak Hours
Peak hours are going to be your times right before and after work. The busy gym hours are usually 6-8am and 5-8pm on weekdays. Fridays tend to be a little slower as well as weekends in general, but every gym is going to have different peak hours. You can just ask the front desk when the slow hours or off-peak hours are at your location. Training during these off times will help you to get more comfortable with exploring different sections of the gym and trying new movements without feeling like all eyes are on you. It’ll also give you more of a chance that the equipment you want/need for your training program will be available if you’re also someone whose not necessarily comfortable with knowing which movements and exercises you can sub for others if what you need isn’t available.
Follow a Training Program
Come in with your program already in your phone or in a notebook. This will ensure that you know exactly what you’re doing and where you’re going when you walk in. Many times, people plan on doing “arms” or “legs,” but don’t have a specific plan and then spend 30 minutes on the treadmill instead and leave after. Having a plan will make it almost impossible to walk to the treadmill because you’ll know exactly what it is you need to do and where you need to go. If one thing is taken, you can move onto the next movement and come back to it. If you don’t already have a training program, you can check out the options for custom & pre-made strength and physique-based programs here.
Train in the Corners of the Gym
Corners of the gym have a way of making newer lifters feel “safe” when they first start coming to the gym. Some of the best corners are private spaces in the gym tend to be by or behind the treadmills or in the stretch areas. You can bring a few pieces of equipment over to that area (dumbbells, kettlebells, a mat, etc) and create your own little space away from most people in these spots. You may even see others doing the same; most people who do this are typically also uncomfortable in the weight room and this can be another good way to make friends and get yourself a new workout buddy. Just keep in mind not to interrupt someone when they’re mid-exercise. If they’re resting and you make eye contact, that could be a good time to introduce yourself.
Hire a Personal Trainer
Although having a personal trainer is a luxury, if you’re someone who has that privilege to work with a trainer, it is the best way to not only get over your gym anxiety in relation to your environment, but also in being unfamiliar with how to train. A trainer wants to help you in feeling more comfortable and will be encouraging in getting you to try the things you wouldn’t necessarily want to try on your own. If you’re someone who wants to work with a virtual personal trainer for live 1 on 1 coaching at the gym, you can check out the details here.
Train with a Friend
Another great option is to get started with a friend— having someone supportive that you’re comfortable with there for accountability in a new environment will help push you to branch out and feel more comfortable in getting started.
Start with Machines
If the weight room is intimidating, but you don’t want to constantly hangout on the treadmills, a great stepping stone is to utilize the machines. Machines have both pictures and written instructions explaining what muscles you’re working and how to use the machine itself. They’re easier to use than free weights (IE: dumbbells and kettlebells) and harder to do incorrectly. Challenging yourself to try 1-3 new pieces of equipment each time you go in is a great way to ease you into lifting.
Wear Something That Makes You Feel Comfortable & CONFIDENT
We oftentimes underestimate the power of confidence. If you feel confident, you’re going to be more likely to take more risks in trying new things at the gym, and thus— seeing more progress. What makes you feel confident is dependent on you; one person may feel confident and comfortable in booty shorts and make up while another may feel comfortable in sweats and a dad hat to cover your face. There are no wrong answers; wear whatever makes YOU feel good and empowered at the gym. Just make sure before you leave the house to do a squat check and/or make sure that whatever you’re wearing isn’t just comfortable to stand and walk around in, but also comfortable to exercise in.
And one final tip & reminder…
How to Worry Less about Judgement at the Gym
I think we all have the thoughts and concerns about judgement in the back of our heads, but something that takes time to learn is that not everyone is out to judge you. In fact, most people are going to be open and accepting towards you.
Oftentimes, we think that the rest of the world thinks and acts as we do, so if we’re constantly going around making judgements on others, it’s likely that we will also fear that same judgement back. The world is like a mirror, reflecting what we put out. While we may be perceiving something as judgement, the people around you may very well be feeling the opposite and wondering why you’re so closed off, but open towards you nonetheless.
If your fear of judgement is stopping you, work on creating a new mindset around the gym and instead, reminding yourself that the people around you are open, accepting, and excited to have you as a part of their community and gym. You’ll make more friends, see more growth, have more support, and create a community that you can have with you for life.
At the end of the day, the gym is about growth — and you’ll see both physical & mental growth once you get started and stay committed. You’ve got this!
