What’s the toughest part of a gym workout? Here’s a clue ... it’s not when you’re sweating your way through squats or doing back-to-back burpees. For many, the hardest part about exercise is finding the mental strength to even walk through the gym doors.
“People will judge me”, “I don’t know what to wear”, “I don’t know how to use the equipment”, “I get
overwhelmed”. While these may sound like common exercise excuses, they all stem from a very real
issue that many of us face – gymtimidation.
Research shows it's typically women who experience higher levels of gym anxiety, many feeling self-conscious, plus lacking in confidence and knowledge.
If you can relate to feelings of trepidation at the thought of a gym session, clearly you’re not alone.
The good news: there are simple steps that can help you get over gymtimidation for good.
1. Focus on yourself
Ironically, most people say they join the gym to improve their confidence levels. Yet, a good proportion (nearly 40%) say they avoid going to the gym because they feel self-conscious. If you want to kick self-consciousness to the curb, try not to think about those around you – most will be focused on their own workouts, not analyzing what you’re doing. Keep the adage ‘comparison is the thief of joy’ front of mind and remember, everyone was new to this gym at some point in time. If you focus on your own progress rather than comparing yourself to others, you’ll enjoy the best results – and feel better every step of the way.
2. Make yourself at home
Some areas of the Centre may cause heightened feelings of gymtimidation more than others. For some it may be in the cardio area, others might not want to venture through the cycle studio doors, and many find lifting weights on the main gym floor particularly daunting. While you can choose to avoid training in triggering spaces, the better bet is to get familiar with them.
We are happy to offer new starters a guided tours of the facilities and our gym staff can show you how to use the equipment. Once you’re familiar with the different settings, aim to visit them regularly so you feel at home. Don’t be afraid to walk around the gym like you own the place. You’re paying your membership, so you have every right to be there as much as the next person! Nobody else knows your previous fitness experience, so act like the gym is your second home and this mindset will quickly translate into extra confidence.
If you feel more comfortable with fewer people around, aim to visit the gym during off-peak hours. At SWSC, our off peak hours are typically weekday at 7.00am to 8.30am, 11.30am to 3.30pm, 7.00pm to close and all weekend.
3. Ask for advice
Don’t be afraid to ask gym staff for help – that’s what they’re there for! Our gym team are an awesome bunch with a ton of experience and they will happily answer any questions and demonstrate how to use equipment - no question is a silly question! If you’re after more personal advice, consider investing in a Personal Training session or two. This will help familiarise the equipment and get you started with a personalised workout routine.
4. Set goals and make a plan
Having realistic goals and a plan will help you train with purpose and direction. When you’re just
starting out, the key is progress, not perfection. It might be running for 10 minutes without stopping,
lifting a certain weight, or making time for consistent training. Whatever you’re aiming for, celebrate
the small victories along the way – this will boost your confidence and help you feel more positive
about your efforts. SWSC members with gym access can and should take advantage of the free health assessments and workout programs included with your membership.
5. Give group training a whirl
Choosing activities that blend social interaction and guided expertise are always fun – and great for
building confidence. When you step into a group training class, you can tap into the collective energy
of many (science shows working out with a group drives satisfaction and the desire to come back for
more). A good instructor will help you feel at ease without drawing any attention to your ‘newbie’ status. Simply follow the instructor’s guidance and you’ll get a great workout without having to make any decisions of your own.
This piece originally appeared at lesmills.com.