How to Deal With Anxiety at the Gym
I used to hate the gym – not because of the exercise itself, but simply because I was very shy. I was obsessed with the idea that I would be criticized for poor squat form or for a short five minutes on the treadmill and then kicked out of the gym for good and thrown onto an exercise rogue island. I hated it so much that I avoided going to the gym during peak hours just to avoid judging others, even if it meant I would have an adrenaline rush at 4 a.m.
The gym may seem like a pressure cooker to many gym newbies, obsessed with the idea of everyone staring at them. But the fear of being judged by weightlifters or marathon runners, each usually preoccupied with their own exercise regimen, shouldn’t weigh down any newbie to the gym. Here are some tips on how to feel less anxious during your workouts and hit the gym on your first day.
Take a friend with you
The gym doesn’t have to be secluded. In fact, bringing in a friend can help alleviate some of the initial fears of going into a crowded gym. Having a friend with some gym experience can also help you become familiar with basic form or strength machines for a purpose that remains unclear (how exactly do you use this leg press machine?)
What’s more, recent research has shown that having an emotionally supportive exercise partner can actually increase exercise frequency.
Join a group fitness
Attending a trendy group fitness class can seem intimidating, but it’s also a great place to learn the basics and ultimately take charge.
When you sign up for classes, it is often more like a meeting or appointment that you cannot change. And from experience I can tell you are more likely to make friends, especially in classes that encourage partner work, like some Crossfit gyms. John Ford, a board-certified physiologist, spoke to NBC News about how group sessions can help you motivate.
Group customizations can lead to positive competition. For example, wanting to keep up with those around you can make you tense up more than alone. Seeing what others are capable of can inspire you to do more. I personally had this experience: observing others made me realize that I put some mental barriers in order to work harder or try different exercises / routines.
Get a personal trainer
Not all personal trainers are created equal. Some of them are excellent, knowledgeable and reassuring. And others, well, practice the art of brotherhood (like the logic of entangling muscles for success, which remains to be proven).
However, finding a good trainer to help you get in shape and develop a daily routine is a great way to get started on your fitness journey. I spoke with Luis Cornier , Precor Personal Trainer and Head Coach, who confirmed the benefits of using a trainer.
I have personally met clients and coaches who at first thought the world was on their shoulders. Giving the participant the opportunity to feel comfortable in their physical form opens the door to becoming more confident both with the coach and in the classroom.
As we wrote earlier, it’s also important to find a coach who is consistent with your goals and rewards you when you need to (and doesn’t try to beat you up with sales tactics from the start).
Don’t be afraid to start small
Every competing powerlifter, marathon runner, or triathlete in history has started from scratch. Don’t expect to lift 225 pounds or run 26.2 miles on your first day, and every exercise fanatic can relate to you. Do not count treadmill calories or weight measurements.
Instead, give yourself time to start small and enjoy your daily progress. Don’t be afraid to ask for help as a much needed bench press location. After all, the gym is a public place and no one should feel out of place when it comes to self-improvement.