Anxious in the Gym? We have some tips for you!
Hello everyone! I am Megan and I would like to share with you all my experience of myself going to the gym. I was anxious about how people felt about me - and how I felt about myself when walking in. We’ll call this experience - “gym anxiety”. I was fortunate enough to be able to overcome this feeling but I want to be able to help you through this as I had done in the past with a few simple tips.
First you must identify why you are feeling anxious in the gym. When I first began going to the gym I would avoid peak times, avoid staffed hours and would only use equipment that I felt confident in using. I did these things because I was worried that people were watching me and evaluating me. I was concerned that I wouldn’t be performing exercises correctly and that others in the gym would be laughing at me on the inside. I would even compare myself to other girls around me, from our body or fitness levels and strengths. Does this sound familiar?
Second is finding strategies that you can apply to help you overcome your specific gym fears. Keep in mind that not all these strategies that I will mention will work for you. For myself, I chose a gym that meant I would be surrounded by people with similar goals and chose to do a couple of sessions with a personal trainer. Here are just a few helpful steps to get you over that hump:
Wear comfortable clothing
If you’re comfortable in your clothing then you are more likely to be comfortable in your environment. You don’t want to be worried about people seeing your bum crack on top of other fears you are facing.
Seek professional help
Take all the guessing out of it - and get started with a professional like an Exercise Physiologist if your gym has one, or any other experienced personal trainer that works there. Get someone who is experienced and comfortable with - then get prepared to learn!
Pick the right environment
This is combined with number 2 - but also in regards to the gym itself. Maybe you need a ladies’ training room or you need a gym with natural sunshine. Never go to a gym that’s out of your way and choose a place where you feel comfortable.
Self Talk
You’ve already done this. But now it’s time to replace it with positive self talk.
“I can do this”, “Just 5 more minutes”, “This is not hard”
Find a phrase that works for you and keep going with it. Keep repeating it and eventually manifest it !
I found this extremely beneficial. I learnt how to use a lot of the equipment, how to perform some exercises correctly, it allowed me to ask questions and the personal trainer even became a friendly face in the gym. I also began exercising in the gym with a friend. This provided me with a sense of security. I learnt exercises off my friend that I didn’t know about before. Once I felt comfortable going to the gym by myself, I started following exercise professionals on Instagram and YouTube. The amount of information you can gain from these platforms is underrated. I would wear and continue to wear headphones when I am working out and listen to a podcast or music. This creates a distraction from the rest of the gym and I almost forget anyone else is around me.
Overcoming anxiety is a process. Don’t expect to feel 100% confident in going to the gym overnight. Try more than one of these above tips that I have mentioned because not all of them are going to work for you. Each time you go to the gym it will get easier and each time you go to the gym you are one session closer to reaching your fitness goals. Improvement will be your biggest motivator to maintain consistency with your training. I hope that some of these strategies will help you overcome your gym anxiety like they did myself. You are not alone. Feeling anxious when walking into a gym is completely normal but don’t avoid something amazing for your body because your fears are too overwhelming. Take charge of these anxious thoughts and feelings, and take the necessary steps to make yourself feel comfortable and as though you belong in the gym.
Megan Southcott
Exercise Consultant
Exercise Scientist
(B.Sc. Exercise Sports Science)
If you ever need help and assistance in rehabilitation of injuries through exercise, you can book in with our experienced team of Exercise Physiologists at Momentum Active Remedy. All team members are qualified Accredited Exercise Physiologists capable of managing your recovery through evidence based exercise rehabilitation techniques. Jump onto our website at www.momentum-active.com to book in or call 0423 568 356.
References
Ben, Elias. (2018). How to Stop Feeling Judged at the Gym: The Psychology of Gym Anxiety.Retrieved from http://routineexcellence.com/stop-feeling-judged-gympsychology-gym-anxiety/
National Collaborating Centre for Mental health (2013). Social Anxiety Disorder. Social Anxiety Disorder: Recognition, assessment and treatment,