How To Get Over Gym Anxiety

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On the JJ Barnes Blog, if health and fitness is top of your new years resolutions list, but you’re finding nerves are getting the best of you, I share tips for how to get over gym anxiety.

So, you’ve made the decision to prioritize your health and fitness this year. Congratulations! But let’s be honest, the thought of stepping foot in a gym might be causing some serious anxiety. Maybe you’re worried about looking silly, judging eyes, or not knowing what to do.

Don’t worry, you’re not alone! Gym anxiety is incredibly common. According to a recent study, over a quarter of women (28%) feel anxious in a gym environment, and almost 61% would prefer to work out in a female-only space.

This post is for you if you’re feeling those pre-gym jitters. I’ll explore some practical tips to help you conquer your fears and build confidence in your fitness journey. To help me out, Live Football Tickets partnered with BACP registered counsellor Georgina Sturmer, to provide top tips for overcoming gym anxiety, as well as the psychology behind them.

Important Note: This post isn’t about forcing yourself into a gym. There are countless ways to get fit, from walking and cycling to home workouts and online classes. However, if the gym is your chosen path, we’re here to help you feel more comfortable along the way.

How To Get Over Gym Anxiety

1. Start small & easy

Starting with small, achievable goals is key to building confidence and consistency at the gym. Here’s a breakdown of how to approach this:

1. Break Down Your Goals:

• Start Small: Instead of aiming for a full hour on the treadmill, begin with a brisk 15-20 minute walk or jog. This shorter duration feels less overwhelming and makes it easier to stick to the plan.
• Focus on Consistency: Prioritize showing up regularly over intense workouts. Even 3 short sessions per week are more beneficial than one long, grueling session you dread.
• Celebrate Small Wins: Acknowledge and reward your progress. Whether it’s completing a workout, increasing your duration, or simply showing up, celebrate those victories!

2. Create a Simple Workout Plan:

• Choose Activities You Enjoy: Select activities you find fun or interesting. This could be anything from swimming and dancing to strength training or yoga.
• Variety is Key: Mix things up to prevent boredom and keep your body challenged. Try different cardio options like cycling, swimming, or the elliptical.
• Listen to Your Body: Don’t push yourself too hard, especially when starting. Rest when needed and gradually increase the intensity as you get stronger.

3. Build Gradually:

• Explore New Activities: As you gain confidence, try new activities that challenge you and keep your workouts exciting.
• Increase Duration Slowly: Once you’re comfortable with your initial duration, gradually increase it by 5-10 minutes each week.
• Add Complexity: Introduce new exercises or increase the difficulty of existing ones. For example, if you’re doing bodyweight squats, try adding weight or increasing the number of repetitions.

2. Plan ahead and scout in advance

1. Plan Your Workout:

• Create a Schedule: Even a basic plan can make a big difference. Decide on the days and times you’ll be working out. This helps establish a routine and makes it easier to stick to your fitness goals.
• Choose Your Activities: Select specific exercises or classes you want to try. Consider your fitness level and any areas you’d like to improve (strength, cardio, flexibility).
• Map Out Your Workout: If you’re using equipment, plan the order in which you’ll use it. This minimizes waiting time and helps you stay focused.

2. Familiarize Yourself with the Gym:

• Take a Tour: If possible, visit the gym before your first workout. Take a tour of the facility to get a feel for the layout, locate equipment, and discover any amenities like showers, saunas, or classes.
• Ask Questions: Don’t hesitate to ask staff questions about anything you’re unsure of. They can explain how to use equipment, recommend classes, and answer any questions you may have about gym etiquette.
• Observe Others: Watch how other members use the equipment. This can help you learn proper form and technique.

3. Prepare for Your Workout:

• Hydrate: Drink plenty of water throughout the day, especially before, during, and after your workout.
• Pack Your Gym Bag: Have everything you need ready to go the night before. This includes your gym clothes, shoes, water bottle, towel, and any necessary accessories.
• Fuel Your Body: Eat a light, healthy snack before your workout to provide energy.

3. Consider group classes, personal trainers, or having a gym buddy

1. Partner Up:

• Shared Motivation: Working out with a friend can provide incredible motivation. You can encourage each other, celebrate successes, and hold each other accountable.
• Reduced Anxiety: Having a friend by your side can significantly reduce anxiety. You can face your fears together and offer support during challenging moments.
• Gradual Independence: Starting with a friend can help you build confidence and gradually transition to solo workouts as you feel more comfortable.

2. Consider a Personal Trainer:

• Personalized Guidance: A personal trainer can assess your fitness level, create a customized workout plan, and guide you through proper form and technique.
• Equipment Mastery: They can teach you how to use equipment safely and effectively, minimizing the risk of injury.
• Confidence Boost: Working with a trainer can significantly boost your confidence and motivation. You’ll learn valuable skills and feel empowered to tackle your fitness goals independently.

3. Explore Group Fitness Classes:

• Variety of Options: Explore a wide range of classes, from high-intensity interval training (HIIT) and Zumba to yoga and Pilates, to find something that suits your interests and fitness level.
• Follow Along Easily: Group fitness classes provide a structured environment where you can follow the instructor’s lead. This eliminates the guesswork and makes it easier to stay on track.
• Social Connection: Group fitness classes offer a social aspect. You can meet new people, make friends, and enjoy the camaraderie of a supportive community.

4. Use mindfulness techniques and be consistent

If you are experiencing persistent gym anxiety, incorporating mindfulness techniques and breathing exercises into your routine can be incredibly helpful. These tools can provide a sense of calm and control, allowing you to navigate the gym environment with greater ease.

One effective technique is the 4-7-8 breathing exercise. This deep-breathing method involves inhaling for a count of four, holding the breath for a count of seven, and then exhaling slowly for a count of eight. By focusing on the rhythm of your breath, you can shift your attention away from anxious thoughts and bring your body into a calmer state.

Another valuable technique is the 3-3-3 rule. This mindfulness exercise helps ground you in the present moment by engaging your senses. Simply identify three things you can see, three sounds you can hear, and then move three parts of your body. This simple practice can help interrupt anxious thoughts and bring your focus back to the here and now.

Remember, these techniques are tools to help you manage your anxiety. Practice them regularly, both inside and outside the gym, to become more comfortable using them when you need them most. If you find that anxiety continues to be a significant obstacle, consider consulting with a mental health professional who can provide additional support and guidance.

Gym Anxiety

With gym anxiety, there’s a sense that when we go to the gym – or even think about going to the gym – we risk being overwhelmed by our fears or worries. This can manifest in all sorts of ways.  We might feel frightened or overwhelmed. We might find ourselves making excuses or creating ways to avoid the gym. And we might also notice physical sensations when our anxiety becomes triggered.

Understanding our anxiety: When we experience a sense of anxiety, we are not always able to tune into what’s going on. But if we reflect deeper, we can understand that there are a whole host of reasons why we might fear or worry about going to the gym. Maybe we are worried that we will embarrass ourselves, that we won’t know what to do. Perhaps there’s an element of social anxiety about interacting with other people. Once we really start to understand what’s underneath our anxiety it can help us to tackle it.

Noticing patterns: We might notice that the idea of going to the gym makes us feel anxious. But it’s worth keeping track, or perhaps making notes in a diary, to see what else is going on. When the anxiety overwhelms us, thinking about what has just happened. The thoughts that are going through our mind, any self-criticism or catastrophizing. When we notice and track these patterns, it helps us to have a more rational approach to our anxiety. These actions might also help us to understand ourselves better. If we struggle with our self esteem then this might leave us feeling as if we don’t deserve to spend time or energy on our own wellbeing.  

Figuring out what might keep you calm: Be your own best friend. If you know that the idea of the gym leaves you feeling anxious, think about what you can put in place to help you along your way. This could involve some calm breathing or integrating some grounding or mindfulness practices.

Celebrate success: Consider setting some achievable goals, and congratulate yourself when you meet them. The key is for these goals to be simple and achievable milestones.  This might feel hard if we are prone to perfectionism, or self-criticism, but it’s useful to practise feeling proud of ourselves.

-MBACP registered counsellor Georgina Sturmer

Methodology:

1. Live Football Tickets wanted to provide some expert tips to help people overcome gym anxiety.

2. To do this, they scoured multiple reputable websites such as verywellmind.com, and planetfitness.com.

3. Live Football Tickets then partnered with BACP registered counsellor Georgina Sturmer, who provides expert commentary on the psychology behind this, and expert tips to overcome the anxiety. 

4. Research was collected April 2024, and is accurate as of then.