The gym can be a daunting place for a lot of people. Starting a new fitness routine can be terrifying, especially if you experience anxiety about going to the gym. The thought of navigating unfamiliar equipment, working out around strangers, and facing potential judgment can be overwhelming. However, with the right approach and mindset, you can conquer these fears and make the gym a welcome part of your life.
First and foremost, everyone you see at the gym, even those who seem to have all their shit together and look like they’re dripping with confidence, have all had anxiety and reservations prior to taking those initial steps into the gym.
I am here to tell you, right from the start, “NO ONE GIVES A SHIT.”
The jacked guy with the thong shirt shrugging 100 pound dumbbells in the corner is probably the nicest guy in the gym and would be glad to provide you with a spot.
The jacked lady with the color coordinated outfit hip thrusting 400 pounds at a squat rack would probably be glad to show you an exercise or two.
Whether it is to get photo-ready for a wedding, look good in a bathing suit, compete in a HYROX race, or even just for the community aspect, everyone is at the gym to better themselves and their lives in some way.
The gym is a place people go to better themselves for both themselves and for the people they care about.
Most of them at some point have asked themselves the most fundamental question: If you can not take care of yourself, how can you take care of those you love?
STORY TIME!
I started hitting the gym after my eighth grade basketball season wrapped up. I knew I wanted to continue playing basketball when I got to high school and as part of my research at the time, I quickly came to realize that I needed to get stronger. Getting stronger would help me develop my coordination and build off of what I learned throughout my eighth grade season. I also saw that going into high school, the possibility of having to play against bigger and stronger kids was high, so I had to prepare for that.
At this point, I created a basic plan for my 14-year old self:
Step 1: get a gym membership
Step 2: get swole
After my eighth grade basketball season ended, I convinced my mom to let me get a gym membership at Worlds Gym, right in the center of town, conveniently located between my middle school and my house. It worked out perfectly because the school bus passed through the center of town every day so I would just ask the bus driver to drop me off there, and I would walk the remainder of the way to the gym. I didn’t have to ask my parents to drop me off and interfere with their days so it was a win-win.
Step 1 was complete! I got a gym membership and found a way to get there everyday.
Step 2 was the “holy shit, this is going to suck” part.
I went to the gym everyday after school around 2:45 to 3pm, and the gym was usually pretty quiet before the after-work crowd arrived. I walked on the treadmill and people-watched as they came in. It was fascinating to see how many different attitudes people walked in with. Some gym goers had this “I made it to the gym so let’s get this over with” outlook, and others walked in with this “I conquered the day, I am going to make this gym trip my bitch” demeanor. Either point of view seemed to work, since they all ended up at the gym anyway.
After the treadmill and people-watching, I trekked my way into the weight room and gravitated toward the machines, which had pictures and a breakdown of what to do and what muscle groups the machines targeted. I used the leg machines first since I had basketball in mind, then I would work my upper body.
I was terrified of asking for help so I would look around and see who looked strong and like they had some clue of what they were doing, and then I would do what they were doing.
The bus would drop me off at the local town library, so one day after school I went into the library and started looking through health and fitness magazines.
I found a workout routine that had pictures and directions on how to do the exercises. The workout was written up by body parts and days so it looked kind of like this:
Monday – Chest
Tuesday – Back
Wednesday – Legs
Thursday – Arms & Shoulders
Friday – Abs & Cardio
Exactly what I needed! STRUCTURE and a plan! Looking back at it, the workout was terrible in regards to training and preparing for basketball, but what did 14 year old me know?
But it got me strong. I put on some muscle and people started to notice.
IF YOU ARE SHORT ON TIME AND STILL WANT TO GET SOMETHING DONE IN THE GYM!
HERE ARE 15 FREE QUICK WORKOUTS YOU CAN DO
NOW BACK TO THE READ.
What this inaugural period of gym trips taught me was to get comfortable with being uncomfortable. I am sure I had days where I wanted to stay on the bus and go home but I kept going. One day at a time, I stacked those days. James Clear in his book Atomic Habits says,
The following steps are for you to get started on your fitness journey:
- RECOGNIZE YOUR GYM ANXIETY
The first step in overcoming gym anxiety is to acknowledge it. Understand that it’s perfectly normal to feel nervous about something new. Many people, even those who appear confident, have experienced similar feelings. By accepting your anxiety, you can begin to address it constructively, and remember that at the end of the day, “NO ONE GIVES A SHIT” when you’re all in the gym working toward similar goals.
- BE KIND TO YOURSELF
It’s okay to feel anxious, and it’s okay to have setbacks. The important thing is to keep trying and don’t give up. Celebrate your successes, learn from your challenges, and remember that every step you take is a step towards a healthier, happier you. Prioritize yourself so you can be there for the ones you care about and love.
- FIND THE RIGHT GYM
Not all gyms are the same. Look for a gym that suits your needs and preferences. Consider factors such as location, hours of operation, and the types of equipment and classes offered. Some gyms offer trial periods, so take advantage of these to find a place where you feel comfortable.
- FIND A GYM BUDDY
Having a workout pal can significantly alleviate anxiety. A buddy can provide moral support, make the experience more enjoyable, and help you feel less self-conscious. If you don’t have a friend to join you, consider finding a gym that offers group classes where you can meet new people with similar fitness goals. A gym pal that already goes to the gym is a plus.
- SET REASONABLE GOALS FOR YOURSELF
Establish clear, achievable goals for your gym visits. Whether it’s improving your cardiovascular health, building muscle, or simply becoming more active, having specific goals can provide motivation and a sense of purpose. Start with small, attainable milestones to build confidence and create a positive association with the gym. One step at a time.
- WORK WITH A PERSONAL TRAINER
A personal trainer can be a great resource, especially if you’re new to working out. They can create a personalized workout plan, show you how to use the equipment properly, and provide guidance and encouragement. With a trainer by your side, you’ll have someone to rely on and learn from, which can reduce feelings of anxiety. They will remove all the guesswork out of the equation for you and also structure everything around you and your needs. If you are new to the gym then an in person trainer would be best. If you have had some experience and are familiar with the gym and the equipment, an online trainer will do you wonders.
If you are in the Boston area or want to work with me in person, apply online at the link below. Just click either IN PERSON or ONLINE training.
Starting a gym routine when you have anxiety is a brave and commendable step. By acknowledging your fears, setting realistic goals, and taking proactive measures to make the gym a more comfortable place, you can overcome your anxiety and enjoy the many benefits of regular exercise. Remember, everyone starts somewhere, and with time and persistence, you’ll find your groove and feel more at ease in the gym environment.
Happy training!