Gymtimidation, or fear of the gym, is a real thing! Even after working as a fitness instructor for over ten years, I still get intimidated at times! There are certain machines I won’t touch because I have no idea what they do. If the weight area is crowded, sometimes I”ll avoid it because I feel like too many people will be watching me and judging my form. It’s something I’ve gotten much better at over the years, but even with my years of experience in the gym, I still have my moments.
A lot of people are setting new fitness goals for themselves with the start of the new year. This involves getting to a gym and working out, but what are you supposed to do when you get there? Stepping into the gym can be scary! There are so many crazy looking machines, you feel like everyone is watching and judging you, and let’s not even begin with what we’re supposed to do with the free weights! Just like with anything else in life, stepping out of our comfort zone can be terrifying. However, when it comes to overcoming gymtimidation, there are several things you can do to help ease you into it so that you can walk in with confidence onto that weight room floor! Here are my five tips to overcoming your fear of the gym in 2019!
- TAKE A GROUP FITNESS CLASS– This is a great way to learn the basics of weight lifting and exercise in general. Strength training is extremely important, but one of the scariest parts of the gym can be walking into the free weights area. How are you supposed to know what to do? A class will provide you with a foundation of moves that you can eventually try on your own outside of the class. You’ll also have an instructor guiding you to demo the moves and show you the proper form. Get to class a few minutes early and let the instructor know it is your first time. They will be happy to assist you with set up for the class and will answer any questions that you have. Most gyms include group fitness classes with the membership, so this is a free option for some guidance with your workouts.
- PERSONAL TRAINING SESSION- Doing a session or two with a personal trainer is another strong option for figuring out what to do when you’re at the gym. A personal trainer can teach you how to properly use the machines and the free weights. A lot of gyms will offer a free personal training session for new members. This is a great opportunity to take advantage of in order to develop some confidence and to get familiar with the gym and all of its equipment. Also, personal trainers are available most of the time to answer questions in between sessions with clients. I’ll often ask a trainer when they are not with a client to check my form or show me how a certain machine works. They are happy to help and can make sure you are doing everything the right and safe way.
- GOOGLE IT– Maybe you have a list of moves you want to try out from a workout you found, but don’t know what all of the moves are? Google and YouTube are your new best friends! I get workouts sent to me from my coach and there are many times where I don’t know what the exercises are that he is wanting me to do. There are millions of demos of exercises on the internet that you can look up prior to going or even while you’re at the gym. Not sure what a certain machine does? Google it before going on it and make sure you’re doing it right. Knowledge is power and there is a world of exercises right at our finger tips at all times, so utilize it!
- USE THE STUDIO- One of the biggest things that causes gymtididation is the thought that people are watching us and judging us. First, know that everyone at the gym is focussed on themselves and not on you! They don’t care how heavy the weight is you’re lifting or if you’re using the Smith machine incorrectly. Just like you are there for you, they are there for themselves. With that said, sometimes we still just don’t love people watching us exercise. One thing that I like to do is take my workouts into the group fitness studios. When classes are not going on, this is a great space to get a good workout in! Most studios have free weights and other equipment available. Just make sure you put the equipment away when you are done, and you are good to go!
- GO DURING OFF HOURS- If fear of others watching you is an issue, go during off hours. Typically weekday evenings between 5pm and 7pm are the busiest as well as weekends between 8am and noon. Monday evenings specifically are one of the busiest times at most gyms. Going during off hours will allow you the freedom to take the time with the machines and areas of the gym you want to get familiar with and without feeling rushed. Once you start to feel comfortable with the gym, going during the busier times won’t be as intimidating because you will have developed confidence with what you are doing.
Just remember, we all started somewhere! No one has ever walked into a gym and known what to do right from the start. It’s completely normal to not know what to do and to need some guidance. If you are feeling intimidated, just know that several other people are feeling exactly the same way and that everyone there felt that way at one time also. Just like with anything else, gaining confidence with something takes time and practice. It won’t happen over night, but it WILL happen! Be brave enough to be bad at something new. It will be well worth it!
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