GYMTIMIDATION!
While the word “gymtimidation” is a catchy marketing phrase from a certain purple gym chain, the meaning behind it can be a very real thing. While working out in a gym can be a useful and powerful tool on a health journey, actually getting into one can be a challenge when you feel it is a place that you don’t belong. Common gymtimidation fears include:
“Everyone will know I don’t know what I am doing.”
“I have no idea how to use the equipment and I will get hurt.”
“People will stare at me and judge me for my size.”
“I just don’t want to go.”
Simply telling you that you shouldn’t feel that way is ultimately unhelpful as it does nothing to actually help you work through those feelings. Instead I want to offer some strategies to consider when you have decided it is time to hit the gym for the first time or returning after an extended break.
Do Your Research
You don’t have to pick the first gym to see driving around in circles. Get online! Look at the hours, facilities, amenities offered, classes, etc. You should be able to find pictures there too. Google will even let you know the speak crowd hours at gyms now when you look them up. I also encourage you to go visit a few different gyms to see which is most in line with what your needs are and what you are looking for. Somewhere like Planet Fitness might not be best if you’re set on doing a classic powerlifting routine, but it can be a great starting place if you have never been in a gym. Small local gyms can be better starters if the oversized corporate gyms are intimidating. They’re also usually better spots for getting a manager on the phone to answer questions!
Meet Yourself Where You’re At Now
You may want to get right to lifting weights 5 days a week with an hour of cardio on top. Emphasis on want. When it comes to beginning an exercise plan, especially at a new gym, it is good to be realistic about your current ability level and knowledge. This tip is less about overcoming gymtimidation and more about preventing you from getting needlessly injured or overly frustrated, ie. Reasons you’ll stop going. So it made sense to me to mention it and it leads right into the next tip.
Have A Plan
Literally have a plan. There are many out there! Full body work outs, push/pull, bodybuilding splits, functional exercises, and more. Pick one that appeals to you and have a way to track progress. There are even apps now that let you set your fitness level, desired frequency of workouts, plan type, and personal details and will then generate a program for you, like FitBod. I am a fan of that one, you can look into it here! The great thing about having a plan? It can be changed and adapted. As you get more experienced you may find you need new challenges or new types of workouts. Don’t be afraid to adapt and grow!
Don’t Go Alone
This one might not be for everyone, but I do think there is value to finding a workout partner! Someone who is working on similar health & fitness goals can be a great accountability partner for those times that you might not feel like going. While intrinsic motivation is the thing everyone chases, having some external motivation, ie. Not wanting to let your gym buddy down, can be the push needed to help you get into a consistent pattern. Also, having another person with you can give you a focus when you start to feel that intimidation or anxiety.
Progress Not Perfection
Definitely going to focus on mindset for this one. Often our anxiety about going to the gym is related to the desire to have the perfect workout, to know exactly what you need to do and to hit every goal. The fear of not being perfect can lead to those voices that say “Well why go, you don’t know what you’re doing?” or “You need an hour for your workout and only have 45 minutes, it’s not worth going!” Shifting your perspective to see that consistency doing something adds up to greater results than intermittent perfection is a big win! A 30 min workout is more than doing nothing and could be a great opportunity to focus on form for a limited number of exercises to help you build your skill and knowledge. If you goal is workout four times in a week and you get three workouts in, that is a win not a loss!
Pick A Point
This is a specific tip about managing the anxiety around other people in the gym. First, understand that every person in the gym is there to get their own workout in and they do not really have the time to be concerned or judge others. And while we logically can know that, the feeling might still shift to “all eyes are on me!” when you are there. You might then find yourself distracted paying more attention to looking for eyes on you so let’s try to focus your eyes elsewhere! When working out, pick a point on the wall and challenge yourself to stay focused during your set. Of course don’t do this if you will not be safe, but the point is to find a place to shift your personal focus. For me I find using a tracking app helps because it gives me something to be directing myself back to when my mind wanders.
Ask Questions
Calm comes from understanding the unknown. When you are new to the gym do not be afraid to ask questions of the staff if you need help finding equipment or even understanding how a machine works. It’s why they’re there! And if the staff does not see, open to these questions that is a big red flag about the quality of the gym! It can be helpful to make a note in your phone before hand with any questions or concerns you have before you go. And please remember that there is no shame in not knowing how something works, and it is way better to ask a question than risk an injury!
Commit To Coming Back
Final point? How do you fully conquer gymtimidation? You keep going! The first time is the most intimidating and each subsequent visit gets easier. If you establish a regular activity routine, including timing, you will soon find yourself recognizing the other people who are doing the same. Could lead to some respectful nods or even full blown friendships. You might see someone there regularly who is doing what you want to be doing and you can strike up a conversation. It is through regular attendance that you develop the healthy habit you were hoping for when you started! So even if that first visit is nerve-racking or stressful, when you’re walking out commit to yourself that you will be back. You’re worth that!!
So there you go, some strategies and tips for working through your intimidation towards getting in the gym. I hope that this will give you some ideas and help you get ready for your first or return trip. Let me know how it goes! Connect with me on IG at @gormygoesketo and let’s talk about what you discover!
