Feeling nervous about your first workout is completely normal. Here’s how to overcome gym anxiety, feel more confident and actually enjoy training
For some of us, whether we’ve previously been in and around fitness environments or not, the gym is more of a battlefield than a second home. The idea of the gym as a place you go to switch off, work out, and connect with like-minded friends is wonderful, but for many the notion of this can spark a sense of fear.
Whether we’re worried about form, failing in public, or aren’t yet comfortable with our physique, the gym can feel like a place of shame, not pride. But those who go to the gym know that it is a supportive environment, and you shouldn’t let fear get in the way of a good time. We spoke to Samantha Cubbins, Gymshark’s Lifting Club Manager, to get a sense of how she helps reluctant gym-goers embrace their environment.
Start small and start now
Sure, there might be an influx of newbies at the gym at certain times of the year (January resolutions, September’s picking up the slack <a href="https://healthylife7.com/new-therapy-may-reduce-hf-risk-after-heart-attack/” title=”New therapy may reduce HF risk after heart attack”>after summer, or March for those who don’t fancy spending their winter commuting to and from a gym), but there’s no time like the present when it comes to personal growth
Cubbins advises going and doing smaller sessions to get comfortable and know the layout. “Whether that’s 15 minutes on the treadmill, or a circuit of bodyweight exercises, this can help you to build some form of routine and boost confidence.” Turning up, as always, is the most important thing for confidence.
Have a plan before you walk in
“Walking into a gym without a plan can leave you feeling lost and without direction, unsure of where to start. However, having a plan before you arrive can help alleviate that frozen feeling,” Cubbins says. Whether this means having a programme made, using programmes from an app, or simply reading a few of our training articles and taking notes, there’s plenty of ways to plan ahead. This means that you turn up, head to the first machine on the list, and get going. Anxiety cannot keep up!
Dress for confidence, not comparison
In our increasingly ath-leisure world (and the time-old concept of simply wanting to look good) getting a fit together for the gym can feel like an entire exercise of its own. Don’t let it be. “It’s not about what you wear, but how you feel in it. If you’re struggling with confidence, try wearing something that makes you feel both comfortable and empowered. Enjoying what you wear to the gym can significantly impact your confidence and how you show up for yourself,” Cubbins says
Personally, I enjoy a hoodie for when I feel self-conscious, a loose-fitting T-shirt (ironic but inoffensive slogan even better) and roomy shorts that I don’t need to worry about ripping on a squat. Find what works for you, and buy a few sets of it so you’re never caught out.
Use sound to shift your mindset
“A great playlist is like a confidence boost in your pocket,” Cubbins says. Music is also known to enhance a workout from perceived effort and stamina through to pain relief, so it can be worth taking a moment to dial in a playlist, though Cubbins adds that she’s had success with “a podcast you know is going to keep you entertained and have it ready to go before you even step onto the gym floor.”
If opting for music, matching the tempo of the music to your workout can help with pacing and motivation – fast music for cardio, slower more powerful music for strength, chilled-out options for a cool down. Good headphones can also help your time at the gym feel seamless. I keep a pair of Nothing “Ear (Open)” in my kitbag. They’re designed for movement, aren’t completely noise-cancelling so you can focus on the music but not at the expense of not hearing an announcement over the speakers or potentially making new friends, and are very lightweight (and yes, contrary to the above, they are stylish).
Find your people
Saying you don’t like the gym is a little like saying you don’t like vegetables. You probably just need to find the ones you do like, cooked with the seasonings you enjoy. Choosing the right gym or type of workout can make a huge difference. For me, this meant group classes with instruction, over solo sessions.
“Confidence grows quickly when you feel supported. If possible, try working out with a friend or joining a group class. If you’re feeling brave, a warm smile or friendly chat, or a compliment on the gym floor can truly make your workout more enjoyable and uplifting,” Cubbins says
About
Rhys Thomas is a journalist, editor and trainee psychotherapist who writes on wellbeing, health, fitness, and nutrition
