Sure, the word is made up, but the experience is very real, and it is holding a lot of people back from accessing good health and fitness.
Gymtimidation is the fear or anxiety of working out in front of others, especially at a gym or exercise class.
It is one of the most commonly stated reasons for members to visit me privately, and one that I am passionate to improve.
That’s why I have put together a mini guide with 8 tips for you to try if you’re feeling gymtimidation might be holding you back, but you’re keen to tackle it and head to the gym.
1. Get yourself a gym buddy.
- Having a workout partner can increase your motivation and offer the support you need.
- Your buddy may be able to introduce you to new workout styles, classes, equipment etc. and offer advice to bolster your confidence.
- Working out with a friend can be more fun as you push each other and add some healthy competition.
- Having someone you trust nearby can help you feel (and be) safer, whether you’re running on quiet streets or lifting weights.
- Your buddy may encourage you to try different things. Variety is the spice of life, and the happier you are the less likely you will suffer with anxiety.
- Your buddy is someone to share your celebration with. Victory feels so much sweeter when they can be shared.
2. Start working out at home or in your safe space
- If you’re feeling nervous about ‘looking like a newbie’, check out a trusted source online and learn the move at home. YouTube and Instagram are great places to start.
- Set up in front of a mirror or record yourself (A personal point here – try really hard to focus on watching your form only – we don’t need our self critical mind to be pointing out bad hair, lifting face or tight t-shirts.)
- As well as practicing the moves, try practicing your positive self talk – and plan for how you will keep yourself working when your mind starts to feel wobbly.
3. Be consistent
- Exercise in any form is easier when it is a habit. Help yourself form a habit by keeping regular appointments with yourself for exercise…….and turn up!
- Remind yourself why your exercise program is important for you.
- Provide yourself with a long enough ‘trial’ period to gauge true interest, enjoyment and outcomes from a new exercise plan. It is totally natural to feel nervous at the start of anything new – check in with yourself after 4 weeks or so, how are you adjusting?
- You know yourself best, so you know what is realistic for your commitment levels. Hold yourself accountable to realistic expectations. If you know that it is almost impossible for you to attend gym 3x per week, set your goal at 2, with a 3rd visit being the icing on the cake. Keep your experience positive.
4. Ask for help
- Regular gym-goers may look focused and gruff, but in my experience, they are all happy to welcome more people into the fold.
- Personal Trainers and other gym members will be happy to help you out with setting up machines, working out weights and guiding new moves.
- If asking is still not your thing, try paid help. Actively recruit a coach or personal trainer to take you through the ropes.
- If you are joining a gym, ask about a program specific induction. In my experience, being walked around the floor on a ‘tour’ does little more than make you feel even more anxious over the sheer scale and range of equipment and people in the space. Ask them about getting a starter program and running through it with you like a dress rehearsal.
5. Let music set your mood
- Studies have shown that matching your music to your workout can improve both your mood and performance and distract from pain and fatigue.
- Check out curated playlists on a streaming service.
- If you just want to put up a ‘do not disturb’ sign, try wearing headphones without any music.
- Play music that suits your workout – whether it is heavy metal for power lifting, or dance for High Intensity Cardio, play around and see what works best for you.
- The American Council on Exercise recommends a tempo of 120-140BPM to promote coordination and maintain continuous movement patterns, particularly during strength training.
- Running typically suiting a tempo of about 150-190bpm. For cycling or walking, 80-110bpm is a good place to start.
6. Practice confidence building
- Take some time to focus on yourself and your personal fitness journey. Try to push negative or anxious thoughts away and divert your attention to your breathing and exercises.
- Congratulate yourself for a job well done. Today that may be actually making it to a class or gym. Tomorrow it could be nailing a new move or trying out a new piece of equipment.
- Remember that we all start at the beginning. You are here to help yourself grow to be stronger, fitter, healthier and happier – every step counts.
- This is a personal one – avoid the mirrors. I have managed to gain the ability to focus on myself and my workout for as long as I don’t see myself. Unless you are in to competetive bodybuilding, the mirrors are not essential. It’s not against the rules to workout away from them if you want.
7. Reward yourself!
- There will be days when the most you can do is step through the door. Recognise that you have accomplished that step. Remember the past no. of years when you didn’t even try to go? You’re making changes.
- I am a firm believer that workouts end with coffee (why do you think I set up my space next-door to a cafe??); You made time, showed up and work hard. You deserve a reward. Don’t wait for others to praise you – go get your own happiness. This can really help as a motivator when you think about stopping halfway through….
- If you have specific goals, like no. of sessions per week, weight lifted, lowering blood pressure etc. write them down! Keep track of your progress and mark progress points where you will reward yourself. This one is more than coffee, think workout clothes, trainers, sauna session, tickets to a sports event etc. (check out my goal setting worksheet in Resources).
8. Find the right gym
- It’s no secret that many gyms make profit specifically from members signing up and not attending. Please don’t support this.
- Consider what is important to you – you’re hoping to spend a considerable time at your new home from home:
- Is there enough space in the gym for you to workout at your preferred time? Visit at peak times and see how the place feels.
- Do the existing members suit your style, goals and personality? If you’re a cardio bunny you may not feel best suited to a powerlifting gym…
- Trial trial trial! Don’t be rushed in to making a decision. I recommend a minimum of 5 visits before you commit (exactly why our trial period is suitably generous) – getting a good spread of days, times, and your energy levels and mood – did you feel suitably comfortable each time?
I hope that the above tips have offered some useful and useable actions, supporting you to take that step and start, or continue, your journey to improved and sustained health.
As always, contact me for a personal discussion any time. Knowledge is free, education is key. 🙂
Lucy
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