Health And Wellness

8 Practical Tips On Overcoming Gym Anxiety

gym anxiety

Are you among the 50% of individuals who experience gym anxiety, also called gymtimidation?

Well, you see, you’re not alone. Almost half the population is suffering from gym anxiety, and we understand the point as well. Going through the doors while assuming everyone will notice you, the fear of being judged, and the feeling of being overwhelmed while performing the most ordinary tasks. Do these sound familiar?

Well, the good news here is that overcoming gym anxiety can help you get rid of all these. After all, we go to the gym to become a better version of ourselves. Not to go and feel anxious and judged.

So, let’s discuss some effective and easy ways of overcoming gym anxiety.

Tips on how to overcome gym anxiety

1. Be prepared and plan ahead


In most cases, anxiety is caused by uncertain events. For example, you might face anxiety because you’re a beginner and don’t know what exactly everyone does at the gym.

To avoid uncertain situations, a good idea is to plan ahead. A night before going to the gym, you should sit down and think about what you’ll be doing once you get into the gym. You can even plan every step, from entering the gym to using the machinery and putting things into the locker.

Using this approach of planning ahead will reduce your social anxiety because you already know what you’ll be doing, and it will reduce the chances of uncertainty. 

2. Stay positive

No doubt, anxiety causes your brain to process negative thoughts.

Even if you plan and stay focused, you might get triggered by negative emotions and worry about things going wrong. Even when you’re in the gym, certain thoughts might provoke you.

In such cases, you should switch your brain towards positive thoughts.

For example, if you’re using a new machine for the first time and doubt you’ll do things wrong, you can switch your thoughts. You should say to yourself, “I’m trying something new, and I’ll learn to use it.”

By doing this, you control your thoughts and stay positive. Such positive emotions are also great in boosting your self-confidence.

3. Go with a friend

Most people suffer from social anxiety when they have to go somewhere alone. Even the presence of someone familiar can make them feel safe.

So, it’s always a good idea to take a friend with you if you want to overcome gym anxiety. This is especially useful for people who are afraid of trying new things due to the fear of the unknown. Going with a close friend or family member will make you feel comfortable and secure. They will also be there to give support and guidance.

Once you’re comfortable going to the gym with them, you should practice going alone to overcome this anxiety as well.

4. Hire a trainer

trainer in gym

Hiring a trainer is one of the best ideas when you’re hitting the gym for the first time.

Your anxiety might cause you to be scared of using the machines. You might think people will judge you for doing an exercise wrong. Even worse, they will start laughing at you.

If all these thoughts are stopping you from going to the gym, it’s time to get a trainer. These professionals will guide you even about the most basic things and help you plan out your workout. They will also help you get rid of the exhaustion after exercise.

5. Work on gradual exposure

You cannot just step into the gym and start using all the equipment all at once. After all, too much cardio will destroy your muscles. Instead, it’s better to give yourself time, be patient, and progress slowly.

If you’re going to the gym for the first time, you should start slowly. Getting familiar with the gym and its environment will take time. 

6. Listen to music

listening to music

Most people believe that music is a kind of therapy for them.

If that’s the case with you as well, you can also keep yourself occupied by listening to your favorite music. Also, having a protein shake will provide an instant boost of energy.

7. Find the right gym

One of the main reasons for gym anxiety is seeing too many people at the gym.

Do you also get anxious whenever the gym is overcrowded?

Well, you’re not in the right gym then.

For people who cannot exercise in front of others, it’s better to visit the gym during off-peak times. At these times, the gym isn’t overcrowded, and you can find your space to exercise without the fear of being judged.

However, for this, you might have to ditch the famous gym near your house because everyone is going there. Or simply, you can visit this famous gym apart from the peak hours.

8. Get inspired by others

The truth is that gym anxiety is completely normal.

Seeing people at the gym perform better than you can make you anxious, and you may start questioning your self-worth.

This envy and self-doubt will suck the joy of training, and you will not feel happy going to the gym anymore. However, instead of comparing yourself to others, you can use it to your own advantage. You can get inspired by these people.

The thing is, everyone at the gym will have their own journey. You might have started now, but they’ve been doing it for the past two years.

So, you should get inspired by others and set goals for yourself. Instead of holding grudges, learn from such people and always motivate yourself to become a better version of yourself.

After all, everyone comes to the gym with one basic goal: self-improvement. 

Take-away message

Gym anxiety is a real thing. However, overcoming gym anxiety isn’t a difficult task, and a simple change in your thoughts and behavior can help you cope with it.

All of these tips are super-easy to follow and can show quick results. Remember, exercising itself is a great way of relieving anxiety. So, instead of getting intimated and leaving the gym, you need to hang in there and wait till you get familiar with the environment.

Once you’re comfortable, nobody can stop you!

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