Quite possibly the most ironic yet understandable excuse for not going to the gym. Often people are too embarrassed to admit that they’re too embarrassed to go. People are afraid to be out of breath and red in a place of exercise. People are terrified of looking like they’re trying to improve their health without already looking healthy. While judging the fitness pros staring at their own gains in the mirror, newbies are conceited enough to fear the bros judging them too. Obviously put like that, it all seems so silly but it’s a real problem. It affects everyone, all body sizes and all fitness levels. As much as we all pretend not to, we can care what people think. Some people, unfortunately care a little bit too much leading to fearful anxiety that becomes their best excuse to not workout.
The main negative effect is not being able to enjoy a gym. Missing out on fun forms of exercise. Improving cardiovascular health, strength training, meeting other people with similar interests and having trainers nearby for all your important technique related questions. There are other options for getting quality exercise without having to be around others but by also letting the anxiety win this round, it will become stronger and start appearing more often in other areas of your life.
1.Plan ahead
Usually there’s a walk through when you first sign up to a gym. Really focus on where all the equipment is. Scope out hidden corners and quieter areas. This means you can plan your workout before your first use. You can google how to use the equipment correctly before going. You’ll know which machines are close to each other and spots where you can use a pair of dumbbells more privately until you get more comfortable with branching out.
Having a plan in mind of how exactly you will utilise the gym will eliminate the possibility of looking like you don’t know what you’re doing and prevent time wasted wandering around, noticing the bros and overthinking yourself.
2.Practice first
If you really want to go unnoticed in the gym, you need to have good form. It doesn’t need to be perfect but bad form will always end in people wanting to help. Honestly, it’s a nice thing but for those of us terrified of anyone speaking to us during a workout especially to correct us, it could be enough to chase us out, never to return again.
Google the appropriate form or ask family and friends. Practice at home without equipment in front of the mirror and you’ll be more than ready to take it public.
3.Good quality headphones
Ah, one of the greatest inventions for the introverts among us. As someone who deals with anxiety, you’ll already know the saviour that good headphones are. They cancel out all other noise and usually stop strangers from trying to speak to you. You can play music, audio books or podcasts and escape into your own little world. They are the perfect sidekick to an anxious person’s gym experience. Remember, you’ll be moving a lot and gyms are very loud so you’ll need good, sturdy quality ones that aren’t prone to slipping and sliding out of place.
4.Stretch
One of the biggest fears is hurting yourself at the gym and feeling silly being carted off in an ambulance in front of all those fitness fanatics. The best way to avoid that, is by allowing at least five minute of solid stretching beforehand to loosen up the body and prevent it from injury during a well researched, solid form workout.
I know there’s an attraction to just get in, get it done and get out before anyone sees you but imagine how many people will see you, if you’re leaving via sirens.
5.Quality gym clothes
When I first started my fitness journey, it used to slightly bug me hearing all those gymshark influencers saying you need to get the nice workout clothes, if you feel like you look good, you’ll be more confident and technically that’s true but if you’re having a truly good gym session, you should not look good. You should be red, sweaty and gross.
What would really help however, is wearing clothes that fit your body correctly and allowing ample movement. Feeling your leggings slide down during a deadlift is more likely to make those fearful alarms squeal in your head than not looking cute.
6.Mindset training
Honestly, this last point should have been the entire blog. The day I learned to stop caring what people think was the most freeing day of my life, however, even though I’m pretty set in this thought process, I do sometimes struggle and everything above helps me push through.
Work on the thoughts in your head. Use every effort you make to confidently step into the gym as way of challenging the self doubt you have and watch how you don’t only get physically stronger but mentally too. Here are some things I always try to rotate in my head:
No one thinks about me as much as I think about me Fear will never stop me from living the life I want If someone is judging me for trying to IMPROVE MY HEALTH, why would I care what that kind of person thinks of me?
They work for me but I know that it takes the right kind of wording or viewpoint for other people to get that click moment. If you’ve had thoughts or quotes that have helped you before, repeat them to yourself before and during the workout, eventually your mind will naturally think that way.
You’ll be able to enjoy the gym. You’ll learn new and even fun ways of exercising, You’ll meet new people, develop new skills and stop throwing money at a gym membership you’re too afraid to use. More importantly, you’ll be taking control of the anxiety. You’ll gain more confidence in yourself and your ability. You’ll be able to use that experience to improve so many other aspects of your life, helping you to overcome all sorts of self doubt. I’m well aware it’s a cliche but life is truly too short to let anxiety stop you from doing what you want to do. We often tell ourselves it’s not that easy and delay dealing with it or decide to live with it. It is difficult to overcome and aspects of it probably will always affect you but imagine how much better your life could be if you didn’t let anxiety control so much of what you do.
Write out your fears in a notebook and leave them there before heading to the gym Congratulate yourself for everyday you showed up and got through it YouTube has hundreds of gym tutorials Have a mantra
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