Gymtimidation is a very real thing. We want to go to the gym, we want to use the cool machines, we want to give the battle ropes a go (speaking from personal experience – it took me months to brave those damn ropes), we want to get sweaty and feel good BUT we don’t want to look stupid. “I don’t want people to look at me like I’m an idiot” is a very common response I get when I ask my personal training clients if they’ve used a gym before. We may even be put off going to the gym because the only bodies we see training in Instagram videos are those who seem to have been carved by angels. And that’s great. Good for them. But everyone looks better on Instagram. It’s really not worth worrying about. I can assure you that when you confidently stride into that gym after reading this blog, you’ll realise that it’s just full of normal people of all shapes, sizes, ages and abilities who are either fully immersed in their own training or feeling too intimidated themselves to look at you and care about what you’re doing.
Just in case that hasn’t filled you with confidence, here are our five top tips for overcoming gymtimidation:
1. BOOK AN INDUCTION/ASK FOR HELP
If you are totally new to the gym, you may not realise that you’re entitled to an induction. Staff will be more than happy to show you around as well as how to use the machines/some of the free weights. Use the professionals around you for their knowledge – I promise that they’ll be more than willing to help you out. Nobody is born knowing how to lift weights, we’ve all been beginners at one stage and nobody is going to think you’re crazy for asking for help. Make some notes on your phone or in a notepad so that you’ve got some definite go-to’s next time you’re in there! Staff may be willing to write a session out for you, but if you’re after a varied programme tailored to your specific goals then it may be a good idea to invest in a block of personal training sessions.
2. BRING A BUDDY
Whether you’re a regular gym user or a complete newbie, it can still be intimidating to go to the gym alone. I’m a personal trainer and still get mad gym anxiety more often than not! All I know is, nothing seems as scary when you’re not alone. This doesn’t have to be a friend, it could even be your Mum! (Ever notice how Mums are weirdly confident when it comes to trying new things?) Go together, try some things, have a laugh, you may even feel more confident asking others for advice when there’s two of you.
3. WRITE YOURSELF A SESSION PLAN
For me, gym anxiety hits a lot harder when I don’t have a plan written down. Now, I am all for joyful movement and just doing what feels good for your body at the time. That’s honestly one of my favourite ways to train. HOWEVER, if you’re not feeling so hot about going to the gym in the first place, you’re probably going to get into more of a fluster/be tempted to leave if you don’t have a plan in place. If you’re a total beginner, a good idea may be to pick 3-4 exercises which cover your upper and lower body (e.g leg press, overhead press, lat pull down and crunches) and do 3 sets of 8-10 repetitions on each. Not the wildest session you’ll have ever seen, but something basic to get you started and build your confidence.
4. CREATE A POWER-SONG PLAYLIST
A great way to get out of your head when you’re in the gym is to fill it with your favourite tunes! Create a playlist filled with songs that make you smile, laugh or walk with a little bop in your step. You’ll find it very hard to feel anxious whilst listening to songs that you anchor to a happy or funny memory. Also, you’re way less likely to get approached by creepy guys if you have your headphones in – win!
5. FOCUS ON THE LITTLE WINS
Once you’ve left the gym, make a note of three things that went well for you. Examples could be "I tried something new", "I used a heavier weight today", "I pushed myself and carried on for an extra 30 seconds", "I smiled at a stranger", "My favourite song came on and motivated me." Focusing on the positives instead of the negatives creates a huge shift in mindset. It sounds a little bit woo-woo but try it, trust me. It’s very easy to get caught up on not burning enough calories or someone “looking at you funny" (I can almost guarantee you that they weren’t) but just give this a go. Three little wins. No matter how small!
