Gym Anxiety is Real
Having anxiety when you walk into the gym is a very common issue many people struggle with. In fact, so many people struggle with this that they created the term “gymtimidation” to describe that intimidated feeling many of us get.
Covid certainly didn’t help with gymtimidation, as many of us had to re-emerge into the gym after months of having to workout at home in our garages or not at all. This made anxiety even higher.
Let’s talk through some of the most common reasons people find the gym can be intimidating:
You’re not confident in your appearance, and you’re intimidated by the people at the gym.
You don’t feel like you know what you’re doing.
You are at a new gym.
You feel like people are staring at you.
You are a woman in the weight room surrounded by a room full of men.
If you can relate to any of the above, keep reading for some solutions:
You’re not confident in your appearance, and you’re intimidated by the people at the gym: If you feel like you aren’t in good enough shape to be at the gym, think again. Every single person there had to start somewhere, and most of the time the catalyst for making a change is feeling uncomfortable in your own skin and lacking confidence. Just because you aren’t where you want to be, doesn’t mean you don’t belong in the gym! If the gym was only for the 1% of the population with shredded abs and bulging muscles, then gyms would be going out of business left and right. Remind yourself of the journey YOU are on, and focus on the changes in you versus comparing yourself to others.
You don’t feel like you know what you’re doing: this probably just means you are a beginner! And guess what? Every single person at the gym was once a beginner. Some helpful ways to feel more confident in the gym are :
Getting a trainer to show you how to use the equipment and perform exercises properly
Attending group classes which include more instruction and demonstrations
Having a plan before you come to the gym. Whether that plan is remote programming, or you simply write down which machines you want to hit for the day and save it in a note on your phone so that you don’t feel like you are wandering around and feel anxious. And when in doubt, fake it til you make it! Everyone is a beginner at some point.
You are at a new gym: changing gyms can be super challenging because you are now thrust out of your comfort zone and it will feel different. Instead of comparing it to your old gym, acknowledge that this is a different environment that you need to learn. Just like your previous gym, you will feel comfortable again the more often you are there. And if you feel like your new gym is not the right fit for you (the staff isn’t helpful, you aren’t able to get any spots in group classes, or if the crowd isn’t what you’re looking for), the good news is there are a LOT of gyms. Give it an honest attempt and if it’s just not working, then find one that does!
You feel like people are staring at you: while this one might feel weird to admit, this is SUPER common. I’ve dealt with this anxiety before being in a traditional gym. I was worried everyone was watching me, thinking all of these negative thoughts about myself. Then one day I asked myself, “Are you watching anyone? No. You’re worried about yourself. So is everyone else.” Try to change your mindset, and when you start to get anxious, remind yourself that you are there to work on yourself, just like everyone else. No one is worrying about what you are doing, they are worried about themselves. If changing your mindset doesn’t help, and you feel super uncomfortable out on the gym floor, try taking a fitness class because then you can have a group for support. You can also join a gym with women’s rooms if you are uncomfortable with men staring (which is weird and creepy so tell a staff member if a guy is bothering you), or try private training with a personal trainer away from the eyesight of others. There are lots of options for you if this is something that affects your ability to workout. Working out in a traditional gym is NOT the only option.
You are a woman in the weight room, surrounded by men: this can be intimidating, especially if you are a beginner. But let’s be clear: a woman benching an empty barbell and a man who is bench pressing 315 pounds both have the exact same right to be there. You do not have to meet a minimum weight requirement to be in the weight room. If you ever start to doubt yourself, remind yourself that you BELONG in the weight room, just as much as the gym bros. While you are getting comfortable in the weight room, bring a friend along! There is confidence in numbers. Or better yet, make a new female friend in the weight room by asking them to spot you. Meeting other women who are defying the norm by confidently lifting weights will help you feel even more empowered!
Whatever the reasons are that you feel intimidated by the gym, you are 100% valid in your feelings. And if going to the gym isn’t working for you, at home workouts are a great option! There isn’t a right or wrong way to work out. Find what works for you, and try to be consistent.
