Embrace your fitness journey by overcoming gym anxiety

Getting in shape can be just as daunting a prospect as it can be an exciting one. But that sense of anxiety isn’t always just about getting on the cross-trainer. 

It often starts much sooner – before you even walk inside those gym doors. This is quite common, as many people are scared to go to the gym for the first time.

Gym anxiety, often also known as ‘gymtimidation’ is far more common than you might think. One study found that it affects as many as one in three people, especially women. And the worst part is that if you let the anxiety win, it can mean that your fitness is ultimately what loses. 

So, we went hunting for the kind of advice that could help you (and us, to be honest) to overcome that gym anxiety and get a sweat on. Then we found Jana Barrett, a brilliant fitness and movement coach who works specifically with women over 50. Her focus is on flexibility combined with functional movement training, allowing her clients to move freely and confidently (and importantly, without pain). 

Yet more than that, Jana knows what it is to feel gym anxiety. Despite working in gyms, she has felt it herself, especially when she began boxing classes. Of course, she also sees it in others too:

“I was standing at the reception of the small gym I used to work at, writing my clients’ exercise plans. An older man walked in and we started chatting. He told me he came to the door three times before he plucked up the courage to walk in. Three times!” she says.

So, what can we do about gym anxiety? We’ve put together a quick guide on how to overcome it, with plenty of great advice from Jana. 

How to shift your mindset at the gym 

Begin with your mindset. Much like exercising a muscle, it might be hard at first, but it should get easier over time to train your way out of those negative thoughts. 

Remember that other people are anxious too 

Remember that you’re not the only one who might be feeling unsure about being at the gym. 

“Gyms can be intimidating places, more so for seniors. Having coached many people in their golden years, they tell me they were anxious to even set foot in a gym. Some want to lose weight before they start or get a little fitter. Others feel anxious about looking stupid and not knowing what to do,” Jana explains. 

“And then there is the ‘I’m too old for this, I should just stick to my gardening and knitting…’ but we all know that having strong muscles and bones is a vital piece to longevity. No one wants to become frail and lose their independence, so many turn to gyms to get stronger.”

Remember that no one else cares 

If there’s one thing about stepping into a gym that you should remember, it’s that no one else cares what you do (so long as you follow basic gym etiquette – more on that shortly). 

“Realise that most people are only interested in themselves. No one is actually looking at you and thinking you look stupid. Most of them go to the gym to have a break from their lives, jobs, families and to improve their physical and mental health,” Jana adds. 

In all honesty, they’re probably more focused on how many burpees they’ve done, how much time is left on their treadmill session, or thinking about how good it’s going to feel to get home and relax on the couch later. None of those things include wondering what you’re doing there.  

Remember that everyone was a beginner once 

Look around you when you walk into the gym. From the bulky dude doing deadlifts to the ultra-toned woman making sit-ups look easier than blinking, each person in there was a beginner once, too. 

As Jana says: “Remember, they all went into a gym for the first time once and chances are, most of them will remember the anxiety they felt. Even Arnold Schwarzenegger picked up a dumbbell for the first time once!”

Cut yourself some slack and remember that confidence will come with time (and maybe even some of that muscle tone, too). 

Navigating the gym environment 

The next step in finding your confidence is to get your head around the gym environment. Getting used to the physical space and knowing the expectations there will go a long way to help you feel more comfortable. 

Hire a trainer 

First of all, hire a trainer. Don’t worry, you won’t have to go looking for one – most gyms will trip over themselves to get you to sign up for this additional service! 

But for someone new to the gym, that extra cost is well worth it. 

“They will teach you how to use the equipment, how to perform the movements correctly and write a program for you to get you big results. Even if you hire one just for a few weeks to get you familiar with the gym and maybe even introduce you to other people you can buddy up with,” Jana says. 

Plus, they’ll be able to start you off with gentler workouts to get you started, then ease you into more vigorous exercises as you build strength, flexibility, and cardio fitness. 

Learn proper gym etiquette 

A trainer can teach you all the basics, but there are a few pieces of gym etiquette you can learn before you arrive for extra preparation:

• Read the gym rules (you’ll usually find these in your contract and the front desk area)
• Wipe down your equipment after you use it (gyms will usually provide wipes and spray cleaners) and remember to use a towel
• Don’t stand or workout between someone and the mirror (they are likely using it to keep an eye on their form)
• Always put equipment back after you’ve used it
• Don’t sit on equipment to rest (move away once you’re done so others can use it)
• Don’t take photos or videos of anyone else at the gym 

Tips for feeling comfortable and confident at the gym 

Need some practical tips to try the next time you’re at the gym, or the next time you plan to go? Give these ideas a red-hot go! 

Answer your why 

Jana suggests keeping in mind exactly why you’re there. 

“Why is it that you want to join the gym? What is the big reason behind you lacing up your sneakers and joining a gym? Is it so you can age with strength and confidence? Is it to lose weight and get fitter and healthier? Maybe you want to get stronger for your favourite sport? Be able to keep up with your active kids and go on adventures? All of these reasons are way bigger than your anxiety. Keep your eyes on the bigger picture.”

Start outside the gym 

If you simply can’t face your first workouts inside the gym, start with some basic exercises at home. 

You could try some low impact exercises to build muscle and improve flexibility, or start walking more to grow your cardio fitness. 

Just be sure to set yourself a time limit so that you don’t keep putting off the switch to the gym if that’s your ultimate goal. 

Treat yourself to some new gym gear 

Sometimes, all you need is some new clothes to give your confidence a boost. 

Treat yourself to a little shopping spree. Find exercise clothing that you feel comfortable in and that is practical for working out (as in, it’s sweat-wicking and breathable). This might just be the boost you need to help you feel more natural in the gym.

Go at quieter times of the day 

Gyms are usually busiest right before and after typical work hours. 

If you prefer to work out with a little more space with fewer people around, go during mid-morning or mid-afternoon (or even later in the evening if you’re a bit of a night owl). 

BYO playlist 

Not loving the music pumping over the loudspeakers at the gym? 

Set yourself up with a playlist that truly inspires you and gets you feeling like moving your body. Then find a good pair of headphones and enjoy your own music for your workout.

Come prepared with a workout plan 

Gym regulars don’t usually just walk into a gym with no idea what they’re about to do. They come with a plan, and so should you. 

The plan might be nothing more than a 10-minute walk on the treadmill and 10-minutes of light weights, but even then, it gives you a purpose and a clear goal for your visit. 

Find a gym workout buddy 

Last but not least, find a workout buddy. Having someone else to go with can motivate you and give you both the extra confidence to tackle the gym together. 

Be insurance fit 

Looking after your health is an excellent way to stay fit and active throughout retirement. You can also think about other ways to help protect yourself should the worst occur, such as by exploring Seniors Term Life Insurance. Learn more about our levels of cover, and what may be right for you by requesting a quote today!

This article is an opinion only, provided for general information purposes and should not be relied upon as personal advice. You should seek the advice of your physician or other qualified health care professional before starting any fitness program to determine if it is right for your needs.

27 Aug 2024