Gym Anxiety: Eight Tips to Help Overcome it
KANDOR LIVING
Lifestyle
Going to the gym can be intimidating, especially when new to working out or joining a new gym. As someone who struggles with social anxiety, there are days when I struggle with gym anxiety – even though I’ve been going to the gym consistently for four years. If going to the gym makes you nervous, know you are not alone. Several factors can trigger gym anxiety, such as:
- Being new to exercising
- Worrying about physical appearance
- Exercising in front of others
- Changing gyms
- Being in a crowded gym
- Having trouble using gym equipment
- Being a woman in a male-dominated gym
- Lack of confidence or gym knowledge
- Fear of making a mistake or “embarrassing” yourself
Plan your workouts
Try to get into a habit of planning your workouts before stepping foot in the gym. This way, you have a plan set in motion rather than improvising or entering the gym confused. Going into the gym prepared can give you that confidence boost! Being prepared will allow you to utilize your time more efficiently and finish your workouts quickly. Planning my workouts has not only helped reduce my gym anxiety but also helped me reach my fitness goals.
Set a time/routine that works best for you
The longer I hold off the gym throughout the day, the less motivated I feel and the less likely I will go. I also notice my gym anxiety increases when I go at a busier time, which is usually around 5-8 on a weekday. Unfortunately, I’m not a morning person, and it takes me a couple of hours for my true self to wake up. Therefore, setting my workout routine around 3 in the afternoon works best for me. The sooner I finish my workout, the more motivated I become, and I can focus on other tasks I have to do throughout the day. I understand everyone’s schedule and preferences are different. Set a time and a routine that works best for you. If you’re not a morning person and don’t mind an evening workout, go for it!
Wear gym clothes that make you feel confident
Wearing cute and comfortable gym clothes can improve your workouts and boost your confidence. When you look good, you feel good. And when you feel good, you perform well! I make sure I only wear clothes I feel comfortable in, so I go in with a positive mindset. Tip: If I find the perfect leggings or sports bra, I will purchase them in multiple colors.
Set positive affirmations and reminders
Envision yourself succeeding at the gym and use positive affirmations to boost your confidence. It’s easier said than done, but I have learned from doing this that the more I would tell myself I was good, the more I started to believe it. You can set your affirmations based on your personal goals or how you want to reframe your negative thoughts. Below are my positive affirmations that help me:
- “I can create my schedule to go to the gym at my leisure.”
- “I am strong and capable of achieving my fitness goals.”
- “The best thing about failing is I can always try again.”
- “Each workout is another step towards my fitness goals.”
- “Looking back to when I first started my fitness journey, I have come so far, and I am proud of my progress.”
Educate yourself
One of the best things you can do to reach your fitness goals is to educate yourself in fitness and nutrition. I enjoy reading fitness and nutrition articles in my spare time. I also follow personal trainer accounts that have figures similar to mine. Being a petite girly, I love hearing what has worked for other petite women. Following several gym/personal trainer accounts has helped me perfect my form, learn what my reps/sets should look like, and learn how to use various gym machines. Knowing what I have to do to achieve my fitness goals helps me build a game plan in the gym and makes me feel more confident.
Create a music playlist for the gym
Listening to music boosts my mood and helps me enjoy my workouts more. The right music can make my gym session go by quicker than working out in silence or listening to a crowded gym. I like to have a playlist ready, so I don’t spend time skipping and finding the right song. Remember to charge your headphones before heading out to the gym. One of my biggest mood killers is getting to the gym, and my AirPods dying before my workout ends!
Go with a friend to the gym
You may feel better about going to the gym with a friend. When I first started going to the gym, I found that going with my boyfriend or my best friend helped with my gym anxiety and made me feel more at ease. Even though we would work out separately, having someone I knew nearby was a relief. I no longer mind going to the gym alone, but this was a big help when I started!
Eat well before your workout
Try incorporating balanced meals with healthy carbs, fats, and proteins. A wholesome meal before your workout sets the stage for a more enjoyable and productive workout. Incorporating healthy foods will help boost your energy levels and overall performance. Also, make sure to give your stomach enough time to digest your meal but not too much time to the point where you feel hungry before your workout. And always remember, staying hydrated is not just a suggestion; it’s necessary for your body’s optimal performance!
