I recently had a conversation with someone who was seeking fitness advice, and during this conversation, she admitted that she has gym anxiety and a fear of being judged at the gym. Learning that she felt like that made me feel awful, and it was (with her permission) the inspiration behind this post. The gym should be a judgment-free zone, but we all know that depending on where you workout, it can be intimidating. I have been working out for many years, but I once went to a very pretentious gym here in Chicago, and even I felt like get me the fuck out of here.
My hope in writing this post is that someone, somewhere reading it will see that there are ways around gym anxiety, and also learn some tips on how to not feel embarrassed at the gym. The first thing I want you to remember is that we all had to start somewhere. I was once a super skinny string bean who only knew what to do on the treadmill. I had no idea how to use weights, so I made excuses for why I shouldn’t use them. But after years of doing the same cardio exercises, I did not see the definition I wanted in my body. So, it was time to get creative and learn how to use other machines and equipment at the gym properly.
Keep reading to learn some useful tips to help you overcome your gym anxiety.
What Is Gym Anxiety?
Gym anxiety is feeling self-conscious, embarrassed, or intimidated by the gym. It often stems from a fear of being judged and is most often experienced by people who may have been away from the gym for a long time or those who have a lot of weight to lose.
It is not a feeling that anyone should have to experience. So read along to learn ways to conquer your gym anxiety.
How to Overcome Gym Anxiety
It is easy to make excuses to not go to the gym, but fear and anxiety should never be on the list. I often hear people who work out all year a complain about how crowded the gym is at the beginning of the year. Those complaints annoy me, and I always feel the need to speak up, because whatever body you have took work to get.
If you are extremely overweight, it took some time and work to get there. If you are super fit, it also took time and work to get that way. The point here is that things take time and effort, but we must all find our starting points.
How to Not Feel Embarrassed at The Gym
Go to the gym during off-peak hours
Walking into an empty gym is one of my happy places. No waiting to use equipment, no weird guys being creepy. Insert happy JP here.
But when you have gym anxiety, this can be your happy place as well. When you go to the gym during none peak hours, you are less likely to encounter large amounts of people that may contribute to your anxiety.
One of the things I learned from the conversation I mentioned above is that people feel as though others are watching them when they have not been to the gym for a while. I want you to know that most of us are usually so focused on getting our workouts done, with music blaring in our ears, that we rarely pay attention to what other gym goers are doing.
If you do not know what the quieter hours are at your gym, try to stop by and chat with one of the staff members there. They will be able to tell you the times that have the fewest amount of clients.
I have noticed that super early workouts or late evening workouts result in an empty gym for me.
Use YouTube to Learn About Exercises
Remember when the answer to everything was to Google it? Well, my answer to almost everything these days is to YouTube it.
There are loads of how to videos on YouTube that will show you the proper way to use various pieces of equipment. You can find videos based on both your fitness and knowledge level.
Also, by learning about the machines in the comfort of your own home, you avoid the potential of feeling embarrassed by trying to figure it out at the gym.
Utilize the Personal Trainers at The Gym
Typically when you sign up for a gym membership, it comes with a free workout session. You could use this time to get familiar with the gym so that you are not wandering around lost. You can also use the time to ask questions about various pieces of equipment throughout the gym and learn how to use them in case you did not get all of the information you needed from the YouTube videos.
It is essential to make sure you learn the proper way and form to do your exercises to avoid injury.
Another great resource is fitness apps like Aaptiv. I like this app because of the guided workouts. You can put the app on your phone and take it to the gym with you. That way you have the help and guidance you need right in your pocket.
Workout With a Friend
When you workout with someone, it makes the gym a lot less intimidating. You have an accountabilibuddy ( my silly word), and you are more likely to focus on the person you are with instead of those around you.
Also, working out with a friend is so much more fun than going to the gym alone. You can hold each other accountable to make sure you go, and you can have somewhere there with you learning how to use various machines and pieces of equipment.
It feels a lot less embarrassing when there are two people doing something versus trying to go at it alone.
And finally, the biggest benefit of all is that according to Aaptiv, 95% of people who start a weight-loss program with a friend completed it.
Cause of Gym Anxiety – I Don’t Know What To Do at The Gym
Before you begin anything new, you need to do your research. What are you wanting to achieve by going to the gym? Lose weight? Build muscle?
You can do your research by talking to friends who workout and finding out about the kinds of programs that they do. Research can be helpful because you already know someone who is in the program and seeing results.
Plan out the exercises that you are going to do before heading to the gym. Use Google and YouTube to look up workouts that you want to try.
Use this free workout planner to plan your visit
Use your first few sessions at the gym as training sessions. The focus should be on getting comfortable with the equipment and the exercises that you are doing.
Check out these beginner workouts to help you plan your trip to the gym
Fear of being judged – Feeling Self Conscious at The Gym
Remember earlier when I mentioned that most people that are regulars at the gym are not focused on others? I want you to keep this sentiment top of mind when you are at the gym.
When most of us go to the gym, we want to workout and get out so that we can move on with the rest of our days.
To phase out others and focus on your workout, I want you to take your favorite playlist to the gym with you. Plug in your headphones and scroll to whatever song gets you going the most. By the time the song is over, you will be too focused on your workout to worry about who may or may not be looking at you.
Another thing I want you to remember is that most of us who go to the gym frequently are willing to help. I get asked for help all the time when I am at the gym, and it does not bother me to stop my workout and give a quick demonstration on the proper form or the right way to use a piece of equipment.
Try Group Fitness Classes
Group fitness is a great way not to feel embarrassed at the gym. If you have ever taken a group class, you know that the instructor is typically moving around and doing all sorts of things. Most people in the class do not know what they are doing, or even what move is coming next, making these classes a great place to start.
If you do not have a friend to go to the gym with consistently, these classes might also be an excellent way to meet other women who are in the same situation as you. It is pretty much a win/win because you know they go to the gym since that is where you met them.
Get Your Workout Gear Ready
Remember when you were a kid and you got your new back to school clothes? Although going back to school sucked because it signaled the end of summer; how excited and confident did you feel when walked into school on the first day with your new outfit on?
The same applies to go to the gym. I am not telling you to go out and break the bank by buying 80 dollar workout pants, but there are several cute options that you can wear and feel comfortable while looking cute for your workout.
What girl doesn’t like cute new clothes, and if someone is staring, it’ll probably be because they want to know where you got those cute workout clothes.
Not sure where to start? I’ve got you covered below with some of my favorite picks for cute gym outfits. You can walk into the gym with your head high, because who gone judge you boo?
Before I Leave You
Keep in mind that everyone had to start somewhere. Gym bodies are made in the gym, so if you want to have a gym body, you must go there to make it. Most people are not judging you, and are willing to help.
Grab your cute workout clothes, gym buddy, and your favorite playlist, and sweat it out. You will be glad you did!
Be sure to Pin this post so that you can come back to it whenever you need a little gymspiration.
