Combatting Gym Anxiety

Gym anxiety is a very normal feeling to be experiencing if you are just entering your fitness journey, finding a new gym, or getting back after a break. This feeling usually comes along with the fear of being judged by those in the gym, low self esteem, and increased negative self talk. Even if you are feeling anxious to begin working out at home, this post is for you. I often here people say that they will start slow or when they're ready. If you are here, you are in your contemplation phase. Trying to weigh the pros and cons before you start, and nervous to do so. My advice is to just start, even if its a 10 minute workout. The hardest part of building a new habit is starting, and reminding yourself each day to add it in rather than sitting on your phone scrolling through tik toks or reels. Remember everyone, BABY STEPS. I also hear people say "I need to lose weight first before I can go to the gym". This is said when the person is scared how others will view them or their body. I just want to remind you, the people who look hard core in the gym probably started with low self esteem from a heartbreak or when they hit rock bottom. They didn't come out of the womb benching a plate, and they didn't first go to the gym because their esteem was through the roof. These people are so so kind and are more than happy to help you if you ask them (and if they're not, they have an issue, not you).

Now that I have gotten that general advice out of the way in the intro, lets get into the bulk of the discussion. I used to have gym anxiety. I would only stay in the cardio section and the studios where classes would take place to use the weights in there for privacy. I was so intimitdated by the weight floor, and the people who took up space there. I would call it "The Testosterone Zone" and would avoid it at ALL COSTS. It took me a very long time to start using the machines, and even longer to step foot on the weight floor. Now, I am able to walk right to the weight floor, ask if people are almost done with their bench, and take up space. There are some very specific things that has helped me gain confidence and concur gym anxiety.

1. Show up with a plan.

Thinking about what you are going to workout before showing up helped me so much. Even if you're not exactly sure where to start, watch some tutorials at home and create a mental list (or a physical one) on what you are working out before headed to the gym. If you're brand new and is not sure where any machines are, start on a treadmill just walking. Usually, the cardio equipment is behind and facing the weight floor and machines. From there, scan the gym and find the machines you want to use. If that is confusing, ask the front desk person for a tour. I promise you, the people at the desk are all bored out of their minds, waiting to help someone. Trust me, I know, I used to be one.

2. Wear something you're confident in.

Gym clothes can be very intimidating. Most of it is tight clothes that cling to your body. If this does not make you feel confident, wear something that does! Sweatpants, a big t-shirt, leggings, shorts, long sleeves, it doesn't matter what you wear as long as you can move in it. If you want a cute workout set and don't have one, go buy one. You will feel more motivated and confident entering a gym if you're feeling cute.

3. Bring a friend.

Everything is less scary when you have a friend there to support you! Bring along a friend, partner, or family member if your gym membership has guest passes, or convince them to get more active with you! Even if you start off just walking and chatting, the gym becomes way less intimidating if you aren't feeling alone. Gym hack, if you have a yearly membership, even though you paid for the whole year upfront, it feels kind of free. And who doesn't love a free activity that you can do with your friend?

4. Listen to music.

Drowning out the noises of people slamming weights, groaning, and the awful gym music will help you get in the zone. Music is a form of "psyching up" and can help clear your head of the negative thoughts you are having about working out/the gym. The great news is that you can turn that volume all the way up and absolutely no one will know what your listening to. Just play whatever gets you ready to work whether that's BROCKHAMPTON or One Direction, no shame at all.

5. Remember you also pay for the gym membership.

If you ever feel uncomfortable asking someone how many sets they have left, taking up a machine or a free weight bench, or just walking around seeing what's open, remember that YOU PAID TO BE HERE. So did Chad shoulder pressing 60 pound dumbbells'. You can take up space and have every right to be doing what you want to be doing in the gym. And if someone wants to be using something your using, tell them you're not done yet. I have been asked by an older man if I was using a machine I was actively sitting on between sets. I said "Yes, I just started so I have four sets left if you wanted to wait. "And that's all you need to say. Yes I'm still using it and you can wait. Never feel pressured to speed up your workout for anyone. If they want to complain, so be it. Put your headphones back in and ignore them. Your energy is too precious to waste it on an impatient complainer.

6. Watch tutorials or ask if you're confused.

Not sure if your form is correct? YouTube has the answers to literally everything. Do not feel weird pulling out your phone, setting it down and following along with the instructor. I have seen so many people do this, even people who look like body builders. Its better to check your form and decrease the weight than injuring yourself. Just make sure the video is posted by a fitness professional whos certified to share that information. You can always ask the front desk people as well. A majority of the people working at gyms love working out. Even if they aren't a fitness professional, they probably know how it works. I recommend asking them for machine help only since that has a less likely chance of you getting injured if they aren't a Personal Trainer. Gym hack, most gyms offer a free personal training session with the Fitness Manager. Yes they will try to get you to buy a personal training pack which is a great option if its in your means, but you can take advantage of that session to learn proper form for a specific workout or machine.

7. Start with shorter weight focused workouts.

If you're intimidated by the weight floor particularly, start walking on the treat for 10 minutes, do a quick workout on the weight floor (15-20 minutes) and head back to the treadmill to cool down. You will build that habit of getting to the gym and weight training, without spending hours there. Habit building is more important than the duration of your workout. Once you get more comfortable, you can spend more time at the gym.

8. No one is even paying attention to you, I promise.

Everyone is either depressed, cracked out on pre-workout, with a friend, an old person reading a book on the bike, or drowning in their music. No one is paying attention to you, even if you feel like they are. If someone is looking at you, they're either looking at your outfit, thinks your cute, checking out your butt (yes girls check out girls in the gym, every girl is obsessed with butts) or is admiring your hard work.

I hope there is something from this post you can try if you have gym anxiety. Remember that everyone is too focused on their own workout to be worried about yours. You have every right to be there and take up space. Everyone started somewhere. The best day to start is today. It may be hard, but you can do anything you set your mind to!

Xx Rachel