12 Ways to Beat Gym Anxiety
Gym anxiety is more common than you’d expect.
By Marissa Del Mistro
Gym anxiety can really undermine fitness progress. Do you suffer from “gym intimidation” or general gym anxiety? Well, you are not alone! It's more common than you may realize. A recent study highlighted that around 50 percent of American gym-goers suffer from fear and stress around going to the gym. If you experience gym anxiety, there are ways you can overcome it and still get your workouts in. If you are trying to incorporate more fitness into your routine, read on to learn how to conquer gymtimidation.
What is Gym Anxiety?
Oftentimes, even for the most seasoned athletes, the hardest part of the workout process is not the workout itself, but getting to the gym! Gym anxiety can make going to the gym a self-conscious and nerve-wracking experience.
Symptoms
Gym anxiety can manifest itself differently for different people, but the symptoms may include a racing heart, increased tension in your body, intense worry or racing thoughts, feelings of anxiety, butterflies or nausea in your stomach, and an increased heart rate and/or blood pressure. While everybody can experience it differently, anxiety generally stems from the overwhelming fear of the unknown.
Causes
Gym anxiety can be rooted in different causes. Some people have anxiety disorders like social anxiety disorder and experience a lot of anxiety in new situations such as group fitness classes or feel anxiety in crowded areas of the gym.
The unknown can cause a lot of stress. Perhaps you're feeling nervous that other people will judge you, you are trying a new gym, you’re concerned about what to do in the gym, or how to properly use the equipment. Some people feel they have a lack of knowledge in the gym, which leads to anxiety. Or, maybe you're anxious about having to wait for machines, the gym being too busy, or being in the locker room with strangers.
Regardless of what you're feeling, it's important to remind yourself why you're going to the gym in the first place: you are prioritizing your health, both physical and mental! This is something to be extremely proud of. Plus, physical activity can be a terrific stress reliever, can boost your mood, and increase energy. If you have anxiety in other parts of your life, exercise will can help reduce the anxiety.
12 Ways To Combat Gym Anxiety
1. Plan your workout in advance
If you realize that the fear of the unknown is a common trigger for your gym anxiety, spend some time planning your gym sesh before going in. If you're a beginner, finding a great training plan or coach will help you learn what to do and feel more confident. If you need a training plan for strength training workouts or running, we at Runstreet offer incredible Training Plans that are personalized just for you. This way, when you enter the gym, you know where to head, what machine you need, and how long your workout will be.
If you don't feel ready for a full workout, don’t pressure yourself unnecessarily. Instead, head to the gym and spend time walking on a treadmill for 15 minutes, or try a rowing machine for 10 minutes and leave. Little goals are what add up to the big ones!
2. Work out with a personal trainer
For a lot of things in our life, we hire a professional to teach and guide us. For example, you wouldn't drive a car on a highway without practice before.
Working out is no different! Even if you just attend one or two sessions, you can learn incredible tools and skills on how to properly train, lift weights and stay safe. Many trainers will even work with you to create a personal plan so you know what to do when you hit the weight room or cardio equipment.
3. Focus on deep breathing and get rid of negative thoughts
Try meditating (check out these meditation apps for help). Spend a few moments filling and emptying your lungs, which will eventually calm your mind. This breathing technique asks you to actively focus on your diaphragm and expand your stomach, which has been shown to lower stress.
While focusing on your breath, notice how your heart rate will go down. Next, invite in positive thoughts and try to reframe those all-consuming negative thoughts. Think about the person you are, what you are capable of, and how great you will feel afterward.
Some examples of trading thoughts when you notice them come up can be replacing negative thoughts like “What am I doing here? I can't do this, I can't finish this workout” with positive ones such as "I want to stick to my goal to feel better. I am here working toward my goal. I can do this." You can replace thoughts like “Everyone here is in great shape, they must think I look ridiculous and out of shape,” with “Everyone is focused on their workout and is not worried about me.”
Remind yourself that everyone else in the gym is there for the same reason you are, and they might even be feeling similarly.
Try these tips to beat anxiety at the gym.
4. Train with a friend or partner
If your anxiety is overwhelming, pair up with a workout buddy. Try asking a friend or partner if you can join them when they go to the gym, or find a friend who wants to attend with you. The buddy system does wonders! It reminds you that you are not alone, and can take away the “chore-like” element of working out. Instead, it can be a social moment and increase your motivation.
5. Track your progress
Keep a record of your workouts and this will encourage you to keep going and show you all the hard work you’re putting in. You can use a free fitness tracking app such as Garmin or Strava to track your workouts and see your progress milestones.
6. Practice mind over matter
Try daily mantras. Similar to the physical training you're about to do in the gym, mental training is important too.
Here are some go-to mantras to say aloud in the mirror or your mind on the way to the gym:
“I am a strong, capable athlete.”
“I can and I will.”
“My body can do whatever I train it to do.”
“My legs will lift the heavyweights.”
“I am a goal-getter.”
Curate some phrases that feel authentic to you and practice chanting them.
7. Try a workout class
Remove the pressure of not knowing what to do by attending a group class at your fitness facility. Most gyms offer a wide range of classes, from yoga to HIIT training.
With a group fitness class, you can follow the lead of the instructor, removing all guesswork. You can even hang out at the back of the class if you prefer. You can get just as intense of a workout out of a class, and you may even feel more energized by being in a room full of other people doing the same thing!
8. Blast some tunes
If you ask me, the answer to every problem is always music!
Music is a great motivator when working out, and playing your favorite tunes can help combat your stress and increase your mood. If you're not super into music, try a podcast or audiobook to enjoy so you can also learn something new and interesting!
9. Shop for workout clothes that make you feel amazing
Shopping for workout clothes that fit well and make you feel good is not frivolous. It supports confidence and self-esteem! Shop for gym clothes that make you feel self-assured and that you feel great in, so you can get excited to wear them and will make you feel comfortable throughout your workout.
10. Ask your gym about off-peak times
Going to the gym at off-peak hours, which tends to be weekday afternoons, Fridays, or later evenings, can result in getting the gym to yourself! Well, maybe not to yourself, but it can be a heck of a lot quieter, with fewer people than usual. Your gym may even offer a discount for off-peak-only memberships!
11. Get Support
Situational anxiety at the gym is common. But, if your anxiety is becoming overwhelming and seeping into other areas of your life, it might be time to speak to a professional therapist for support around coping strategies and learn new skills to improve and enhance your life.
12. Choose Alternatives
If you find that working out at the gym just isn't for you, that is not a problem. You should never force yourself to do something that simply doesn't work for you. Instead, try working out at home, or going running, hiking, or swimming.
Related Post: Home Workouts You Can Do without Equipment
Creating Healthy Habits
You deserve a good workout so it’s worth confronting your gym anxiety. Your body and your mind deserve it.
Your feelings are valid, but thoughts that are trying to drag you down and make you feel low are worth working on and overcoming. Remember that everyone has to start somewhere, and you're not alone in your feelings. Do your best to concentrate on your workout and your personal goals when you go to the gym, and try some of these tips to build your confidence and focus. And if you need help with your anxiety, don’t be afraid to reach out to a mental health professional.
Let us know in the comments what ways you’ve managed to overcome gym anxiety or follow and tag us on the @Runstreet Instagram to share your workouts and get cheered on.
Happy sweating to you, and take care!😊
Related Posts: 30-Day Walking Challenge from a Trainer, How to Make a Self-Care Plan, What is Athlete Anxiety and How to Deal
Marissa Del Mistro is a writer, editor, and always on the hunt for the perfect workout. Marissa absolutely loves trail running, dancing, and cycling. When she’s not writing, Marissa loves cooking, podcasts, traveling, and exploring her home in the beautiful unceded Coast Salish Territory of the Lekwungen and W̱SÁNEĆ nations.