For most of us who regularly go to the gym, it’s hard to imagine or remember a time when simply going to the gym caused Fear and anxiety. If you are new to training at a gym and feel a little anxious, trust me when I say this…
“In time you’ll get over this fear and the gym will feel like your home away from home.”
Since you’re here reading this then maybe we are not there yet, but know that I too felt fearful and anxious the first time I stepped in the gym. It’s a new surrounding filled with the unknown.
The idea of working out, in front of strangers and being judged was terrifying for me when I first got started. We all feel self conscious and the gym can feel like everything we are self conscious about is at full display for everyone to see.
Before we get to the tips, let’s talk about why we might feel this way in the beginning and see if we can stare at perhaps the biggest “ghost” that lives inside our head and debunk their existence.
As much as we feel like there’s a giant magnifying glass placed on us at the gym…and that other gym goers are watching and judging our every move…
Truth is: Everyone is too busy in their own heads and in their workout to notice you.
This of course is a good thing.
Understand that your fear or anxiety is normal and everyone has gone through something similar including yours truly. Rest assured that after you follow these tips you will enter the gym as casual as opening and closing your closet.
Tip Number 1: Go to the Gym when it’s not busy
The fewer people there are, the easier it is to find a corner of the gym I can simply hide and train.
This time is usually in the middle of the day, really early or really late. Since most people train before or after work its best to avoid those times. This will only be until you’ve gotten used to going to the gym and feel comfortable with both your surroundings and the gym equipment.
The most important thing during this time is to build your confidence and we can do this at your pace and one small step at a time.
Tip Number 2: Train with a trainer
This one is easy to overlook but can definitely be one of the best ways to start your fitness journey.
Like every journey it’s always a good thing to have a guide that knows the way. There are many trainers who are excited to share their passion for fitness with you and give you the right guidance to help you reach your goal.
Trainers that have years of experience can help introduce you to the different equipment, assist with your workouts, and help motivate and push you while keeping you safe from injury.
Your local gym should have trainers ready to help you. Find one that you like and you can trust and sign up for a couple of sessions, at least until you feel comfortable enough to train on your own.
Training with a trainer is perhaps the only shortcut you can really take when it comes to achieving your fitness goal.
Knowing the proper forms and techniques of each exercise, basic nutrition and a customized diet plan that a trainer can teach you is all you really need to get started and reach your goal.
Tip Number 3: Get familiar with the machines.
Most machines have a sticker that teaches you how to use them.
So do your best with performing the workout as close to its intended use, no need to get creative with all kinds of acrobatics…unless you want to be on tik tok.
Of course if you don’t want to work with a trainer and want to do this on your own you can definitely do that!
In the beginning I suggest starting with machines as they’re pretty straight forward and can help build your confidence as you get used to your gym. Most newer people go straight for the free weights without the proper techniques and it can lead to bad habits and injuries.
So use the machines first as you get your feet wet to training and building your confidence. No one really pays too much attention to people on machines as long as they’re doing the exercise right.
Which leads us to the next tip
Tip Number 4: Have a work out plan.
Knowing where you’re going can help you feel comfortable and walk with confidence and direction.
So before you go to the gym take the time to figure out which body part you are going to focus on, and research the exercises you need to do to train them. There are many different ways to split your weight training, but to keep things simple here’s a training schedule that I personally do.
Training Schedule
Day 1: Chest
Day 2: Back
Day 3: Rest
Day 4: Shoulders
Day 5: Legs
Day 6: Arms
Day 7: Rest
This sense of focus can take away some of the anxiety and keep you focused on your workout instead of other people. You’ve set up a goal for that gym session and if you focus all your attention on that you’ll be on your way to being a regular and enjoy the workouts.
Tip Number 5: Create an Epic Playlist
Listening to music is a must for most gym goers, it helps keep you energized and focused.
Music is a must for many gym enthusiast. It’s a natural energy booster and in my opinion as good as any preworkout without any caffeine or calories. For the purpose of feeling more comfortable at the gym, what better way to get out of your head than music.
Music energizes and makes you feel good.
Most of us have smartphones and you can simply buy a pair of bluetooth earphones and you’re all set. There are plenty of music services and even youtube to satisfy your gym music needs.
So take the time to create a playlist that makes you feel good, powerful and strong. This will help with your confidence and focus as you go through your planned workout.
I personally listen to epic music, wrestling entrance music and war drums 🙂
and the occasional podcast.
Tip Number 6: Gym Etiquette
Respect yourself, those around you and your surroundings…and you should be good..
Even though for the most part we tend to keep to ourselves, the gym is a social activity, and we do share the space with other gym goers. Because the gym is a public and shared space, there are certain unspoken rules that new gym goers may not be aware of.
Here’s a few main ones you should know to look like a pro at the gym.
Gym Unspoken Rules
-Put the weights back in its proper place after you’ve used them.
-Don’t talk to someone mid Rep
-Wipe the machines after use
-Don’t do bicep curls at the squat rack
-Don’t record other people
-Don’t sit at a machine your not using
-Don’t scream…especially after every rep
-If your not sure a machine is being used ask politely.
-Don’t workout directly in front of someone (i.e in front of a mirror).
-For the most part mind your own business.
Most of these may seem like common sense but there are alot of people that seem to not know or overlook them. Don’t be that person and you’ll more than likely blend in and feel alot more welcomed.
Tip Number 7 Remember Why you are there
You are there because you want to change and that this decision was entirely up to you.
You took the first step into changing your life for the better and at times part of you want to run away and give up. but don’t forget that there was also a stronger more determined you that decided to make a change and go to the gym.
No one is forcing you to be there and you can walk out at anytime. Remember that you are in complete control and that there is a reason why you signed up for the gym.
There are alot of people living in fear and you challenging yourself to be out of your comfort zone to face your fear is very brave. Don’t forget why you’re at the gym and to achieve the goal you set yourself to do.
Conclusion
The gym can be a very intimidating place and it’s easy to feel insecure in a new environment. But rest assured that as long as your doing your workouts, being respectful and minding your own business, no one will even notice you’re there. No matter how uncomfortable it may seem right now, in time this new and scary environment will become one of the best place to be and a place of comfort.