There isn’t just one hard thing in the gym. Actually, there are two of them. It is often said that maintaining a gym routine is very hard. For sure, it is, but what about gym anxiety? Yes, everyone forgets about it unless they step into a real gym.
So, this gym anxiety is also commonly known as ‘Gymtimidation’. A downgrade feeling of making mistakes, fear of judgment and giving up. Gym anxiety is a real problem that many newcomers and normal people feel, and it becomes hard for them to start or even continue their fitness journey. Nothing should come between you and your fitness routine. And as for anxiety, it is a small problem. It can always be fixed, and you can get out of it with time and practice.
So, today, we will talk about the gym anxiety issue in detail. The helpful tips you can adopt to fight anxiety to become confident and strong in your fitness journey fully.
What Is Gym Anxiety?
If you ever felt scared, embarrassed, and had a fast heartbeat thinking about a gym workout. Then, you face gym anxiety. An anxious feeling makes you more nervous about yourself and doesn’t let you focus on your training.
Signs Of Having Gym Anxiety
Gymtimidation is a familiar feeling, and there is nothing to worry about. But if you have gym anxiety, you must have felt scared, anxious and embarrassed about the following:
- Exercising in front of others.
- Your body’s shape and size.
- Your physical abilities.
- Your gym outfit.
- Whether you are doing exercise right or wrong.
- Making a mistake and embarrassing yourself.
Tips To Overcome Gym Anxiety And Better Focus
It is completely normal to feel anxious at the gym. A new environment, working out in front of people and not knowing how to exercise properly could all lead to this feeling. But you shouldn’t worry at all. Gym anxiety is a temporary phase. Once fixed or fought with this anxiety, you can naturally continue your fitness routine. To overcome anxiety at the gym, follow the following tips:
Always Go Prepared
Nothing is worse than joining a gym and then getting blank at the thought of the workout because you don’t know what to do. This will definitely give you anxiety. Not knowing your own goals and fitness plan makes you feel lost, and you will feel alone in the gym.
Therefore, go with a plan. Pick a whole workout routine for yourself. This will keep you engaged and focused and remove your anxiety. If you don’t know how to start, you can also take the help of the trainer. They will guide you through a beginner-friendly workout routine.
Plan Your Workout
It is essential to have a workout plan. Without it, you will get confused, have a slow workout, make more mistakes and, finally, experience anxiety. In the whole gym, you would be the only one lurking slowly on machines while everyone has a perfect gym time.
To avoid this and the anxiety, plan your workout. Knowing what exercises you must do and how much time each exercise should take will keep you focused. Through a dedicated plan, you complete your gym routine and won’t get any anxiety.
Take Trainer’s Help
A lot of anxiety comes from the fear of using gym equipment. Of course, as a newcomer, you would feel scared of using the machines and don’t want to get injured. It is entirely normal, and you shouldn’t feel embarrassed about it.
Ask for help from a personal trainer and follow their guidelines about using the machines. You can also ask the gym staff to help you operate the equipment. In this way, with professional help, you can fight your gym anxiety.
Take Your Friend
Working out alone might scare you. It is hard for some people to have a gym routine without any friends or colleagues. So, ask your friend to accompany you in your gym life too. Going to the gym daily with your friend will improve your mood, boost your confidence and lessen your anxiety. Once you feel comfortable and supported in your daily routine, you will be confident to go on your own.
Join A Gym Class
If you have anxiety issues, then starting a workout routine on your own would be tough. For this problem, you should begin slowly and join a gym class. Taking a gym class will provide you with the knowledge of basic exercises. It will also help you make new friends at the gym. By taking gym classes, you can avoid gym anxiety.
Have A Small Start
Gym anxiety is not a very big issue. But if it is not appropriately treated, it will grow more, and you won’t get anywhere except wasting your time and energy at the gym. So, it is better to solve the anxiety issue on time. Therefore, start small with your gym workout. Take easy and short exercises to begin with, and then gradually set yourself to difficult ones. This approach will make your fitness routine simple and effective and keep anxiety at bay.
Listen To Some Music
Music is the best remedy to keep yourself distracted and focused. If you feel uneasy during your workout or struggle with gym anxiety, listen to music while working out. Listening to music not only improves our mood but also reduces stress. So, take help with music and keep yourself calm during the gym hours.
Practice Positive Thinking
Gym anxiety can be overwhelming. Not knowing about exercises or feeling embarrassed at the gym are temporary negative thoughts. It can affect you, and you may be unable to do anything at the gym.
So, practice positive thoughts and take deep breaths before your workout. Avoid negative thoughts through positive self talk and reminding yourself of your fitness goals. This helps you take small steps in overcoming your fears and builds your confidence.
The 3-3-3 Rule For Anxiety
If you struggle with extreme anxiety issues and are too scared to get help from anyone in the gym. Then, you should try the 3-3-3 rule. This technique reduces gym anxiety and helps you focus on your workout. Follow the steps below to calm your mind and body:
- Name three things that you see in front of you.
- Then, listen to nearby voices. Name three of these voices.
- Next up, name three things that give physical sensation.
Find The Right Gym
Sometimes, the anxiety is not coming from yourself but from your environment. You might feel uncomfortable in your gym because it is not a female gym, or the staff is not helpful. You could also feel anxious in a crowded and noisy gym. Then, it is better to change your gym in the first place. Changing your gym environment and finding the one that suits you better will remove all anxiety from your body.
What Makes You Anxious At the Gym?
We have talked about how to overcome gym anxiety. Below are some everyday situations you may face at the gym, which could cause you anxiety. So, understand the situation first and then practice anxiety reduction practices:
The Beginner Status
Being a beginner at anything always makes you nervous. At the gym, being a newcomer is scary. You watch everyone hopping on machines one by one and doing perfect workouts. That will definitely lower your confidence. But don’t get sad, and instead, practice the following things:
- Take trainer/staff help with machines and workouts.
- Bring your friend to the gym.
- Practice a positive mindset, and don’t compare yourself to others.
- Get yourself enrolled in a gym class.
A New Gym
Trying out a new gym could be overwhelming. The staff will be new, and there will be new faces around you. This could easily give you anxiety and may drain your energy for workouts. In that case, you can try the following things:
- Take your friend with you.
- Keep a workout plan for more focused training.
- Engage with the new trainer to become comfortable and familiar with them.
- Get enrolled in a gym class and make new friends.
Changing Clothes In Front Of Others
A lot of people come straight from their office or college to the gym. Some people also have a plan to go somewhere afterwards. In this case, you have to change your clothes in the gym. Changing clothes in the locker room might be uncomfortable for some people. In this case, try the following techniques to overcome gym anxiety:
- Ask your friend to accompany you to the gym.
- Try the 3-3-3 anxiety control technique.
- Listen to some music.
A Crowded Gym
Sometimes, the environment of a gym becomes very overwhelming for some people. The crowd, the noise of the gym, and the constant movement of people might give you anxiety. In this situation, take help with the following tips:
- Plan your whole workout.
- Practice the 3-3-3 rule for anxiety.
- Work out with your friend.
- Listen to music while exercising.
Wrapping Up
Gym anxiety can be a big problem that is stopping you from having a perfect fitness routine. You need to understand that it is just a temporary phase. Once you have confidence, you can get into your gym routine easily. So, first, understand what causes you anxiety in the gym. Then, after spotting the issue, look for its solution. We have shared tips to overcome anxiety and manage your senses in the gym. So, take help with it and make yourself comfortable and stronger in the gym next time.
