How to Overcome Gym Anxiety

The gym can be an intimidating space. Sometimes, it feels like everyone there is stronger than us, fitter than us, and judging our every move. We might begin to sweat at the thought of going or begin to dread walking through those doors. We might even stop altogether.

If you’ve ever felt this way, you’re not alone. In fact, what you’re experiencing is completely normal. Most gymgoers experience gym anxiety — or gymtimidation — at one point or another, especially at the beginning of their fitness journey. However, just because it’s normal doesn’t mean it’s pleasant. If you want to face your gym fear and get at the many physical and mental benefits on the other side, try out the tips below and see what works best for you!

What Is Gym Anxiety?

Fear of the gym can manifest differently in different people. It’s worth noting that, while it may be compounded by anxiety disorders, gym anxiety primarily refers to unease or nervousness associated with going to the gym or even the idea of the gym. The symptoms of gym anxiety can be mental and physical. For example, you might:

• Feel butterflies in your stomach before a scheduled workout.
• Experience minor shakes or sweats.
• Avoid stressful exercises or areas of the gym.

For many people, these feelings dissipate with time as they gain more experience and get used to the space and the people there.

What Causes Gym Anxiety?

The cause of gym anxiety depends on the person, but much like the symptoms, there is often overlap between those experiencing gymtimidation. Some common causes might include:

• Insecurity about one’s physique
• Fear of failing in front of others
• Negative experiences as a child or at other gyms
• Fear of doing something wrong or embarrassing

Whatever you’re feeling, it is worth considering the spotlight effect, a psychological phenomenon in which people think others pay far more attention to them than they actually do. Most people at the gym are just like you — they are there to improve their health and fitness, not evaluate everyone else. You might even find that they’re just as nervous as you are.

How to Get Over Gym Anxiety

There are many different approaches to dealing with those feelings of anxiety many of us face when going to the gym. It can be helpful to experiment and build a routine that works for you until it becomes second nature. Maybe that means picking one idea and sticking with it or combining many different techniques together. Either way, repetition is key. The more experience you gain, the more comfortable you’ll be!

With that idea in mind, here are five ways you can turn your gym anxiety into gym excitement:

1. Start Simple

A big part of what makes the gym so intimidating is how alien it can feel. With so many unfamiliar people and machines you can’t make heads or tails of, it’s easy to feel lost or like you don’t belong. Rather than forcing yourself to learn five new exercises right when you start, begin with what you know — pushups, standing squats or even a walk on the treadmill.

An exercise your body is already familiar with can help you feel more confident and safe. Think of it like moving your things into a new house or apartment. The space feels a little more comfortable once you have your books on the shelf or a picture on the wall, right? Then, once you’ve gotten comfortable in the space, you can start to learn new exercises and really push yourself.

2. Work With a Partner

Few things make a place feel safer than having someone you trust at your side. Bringing a friend to the gym can make the entire experience much less intimidating. From walking through the door to actually lifting the weights, your friend can be there to work alongside you and encourage you.

Working with a personal trainer can be just as effective, if not more. Their experience and knowledge can help you reach your health and fitness goals faster, and many organizations have a whole team of trainers to choose from so that you can find the perfect person for your needs.

3. Track Your Progress

Goal-setting is a classic way to build motivation for yourself and track how far you’ve come, and the gym is no different. In fact, tracking your progress is a key part of progressive overload, a core component of resistance training.

Choosing to track things like reps and sets, therefore, has multiple benefits. It enables you to increase the weight of your bench press linearly over time while also rewarding you for meeting the goals you’ve set. You can even plan your workouts in advance this way so that you know what you’re doing before you even arrive. Win-win-win!

4. Curate a Gym Playlist

If you’re looking to hit the gym with confidence or set a new personal record, music is your best friend. Finding that song that hits just right exactly when you need it to can turn a workout from boring to exciting in a second. The right song can even make it easier to show up.

If you haven’t already, take the time and build a playlist of songs that can help you get focused and excited to hit those weights again. It doesn’t have to be your typical metal or hip-hop, just something that motivates you to keep pushing when you don’t want to anymore.

5. Learn How to Fail Safely

One aspect of gym anxiety that may go unspoken is a fear of failing. What if I get low in a squat and can’t get back up? What if I hurt myself?

These fears are perfectly reasonable, and the way past them is to practice failure. For instance, you can practice bailing out of lightweight squats by resting the weight on the safety bars and just stepping out from beneath the barbell. Once you build that muscle memory, you may feel more confident approaching those harder weights because you know you’ll be alright if you can’t lift them.

5 Bridges Health & Fitness — The Right Environment for You

Once you know how to get over a fear of going to the gym, it’s important to find a gym that can support that process and help you reach your goals. 5 Bridges Health & Fitness in Harrisburg, PA, may be just the place for you. With our proprietary personal training program, we are equipped to help you build confidence in a welcoming atmosphere. We also offer a variety of amenities to help you train and recover at your best, no matter your experience level.

Ready to launch your health and fitness transformation? Try out a free day at the gym or sign up for a membership plan today!