icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

Top Tips: Dealing With Gym Anxiety

24th May 2021

24th May 2021

By Beth Shelper

With so many of us getting back into the gym after a long time away, it’s normal for anxieties about returning to normality or starting something new to kick in. Gym anxiety, although not spoken about too much, is an extremely common problem – one that is experienced by both genders. But what is it that makes us so anxious about the gym, and how can we combat this?

Why is the gym so intimidating?

The intimidation of the gym actually comes down from one very simple, and very understandable fear – judgement. The gym, though its purpose is to provide a space for us to exercise, is actually a form of social environment, and it’s very common for spaces of socialisation to cause feelings of anxiety in people. These feelings often stem from the fear of being perceived unfavourably and perhaps being judged. Unfortunately, that’s just human nature.

As a result, when we are at the gym, many people could have feelings of vulnerability – perhaps their fitness goal is to lose weight or build muscle because they are not happy with their appearance, or to improve their endurance because they aren’t happy with their running pace or stamina levels. When we are at the gym, we come to improve these physical aspects of ourselves, and are in a very public environment by doing so. So this anxiety is extremely understandable. The great thing is – now we’ve identified the root cause of these anxieties, we can work on getting past them.

Take control

It’s key in this instance to remember that whilst it might feel like everyone in the gym has their eyes on you, this isn’t the case. The likelihood is that they are focused on their workout, in a thought and world of their own, or maybe even feeling exactly the same as you.

Tips for reducing gym anxiety

Set Yourself Small, Achievable Goals

The easiest way to feel like you are in control and making progress is by reaching goals. One of our favourite things to do is making a checklist and tick off goals and achievements every time we hit them – whether those are big or small. Take this mentality into the gym with you! These smalls could include using a new machine, increasing your reps, trying a new exercise or even just stepping into the gym for the first time! Trust us, you’ve got this.

Make An Exercise Plan

As the old saying goes: “fail to prepare, prepare to fail”. This will always ring true. If you step into the gym with no set workout plan, chances are you’ll be walking around looking a little bit clueless. Having a workout plan set in your head before you go will give structure to your routine and again, make you feel in control.

If you’re concerned that having a plan will throw you off on the chance that someone is already using the equipment you wanted, switch it up. Do your workout in reverse – change the order, anything. Just always make sure to warm up and warm down properly first to prevent injury.

Bring A Friend

Who said you had to go it alone? Aside from easing gym anxieties, bring a gym buddy improves your experience in so many ways.

  • Struggling to motivate yourself? Your friend is right there with you.
  • Need a spot? They’ve got you.
  • Want to have a bit of a gossip whilst you suffer through a plank? Covered.

We love to take a friend to the gym with us, as not only does this ease any possible anxieties, but you can learn from them! Maybe they’ve got a hot new exercise technique that you could try, or maybe they could help you with your form? Everyone can improve somewhere, and having a trusted friend come along with you for this journey is a great way to make it seem a little less daunting.

We All Started Somewhere

Remember that no one was born in the gym. Some people live and breathe for it – sure. But they were once a beginner, too. You have just as much a right to be there as they do – and they’ll surely remember their first day at the gym way back then.

Try to remember that so many people at the gym are more than happy to give advice or assist you in your workouts too – as we said, one of the best ways to learn and improve is through the advice of others. Don’t be afraid to ask for help!

Focus On Your Workout

At the end of the day – you go to the gym for one main goal:  to workout. Remember that everyone at the gym is here to better themselves, let off some steam and improve their performance. Focus on your fitness goals and use these as your motivation!

Utilise Off-Peak Hours

There are some really great twenty-four hour gyms around, so make use of these times! The busiest times are generally before and after work, so avoid 7am-9am and 5pm-8pm. If you can, try and squeeze in a midday workout or a late-night gym sesh, and you’ll reap the benefits of a much emptier gym.

Tips for starting out at the gym

A lot of people experience these anxieties when first starting out – but it’s no biggie. As above, there are plenty of ways to combat gym anxiety if the source of your worries are around looking inexperienced.

Talk to a PT

Personal Trainers (PT’s) are often walking around the gym offering advice or running classes when they’re not tied up with their clients. Many also run personal social media accounts offering their tips and tricks – so don’t hesitate to have a chat with a PT. Mention that you’re just starting out and ask for some advice, we’re sure they’ll be more than happy to help.

Organise A (Free) Introductory Session

When you sign up to the gym, there is usually a (free) non-obligatory introductory session. Don’t pass up on this opportunity! In this session, a PT or staff member will walk you around the gym floor, run through the equipment and different areas, and ask you if there are any particular areas you want to work on.

This is a great opportunity for some one-on-one advice from an expert, so ask all the questions – that’s what they’re there for!

We’re sure that after one of these you’ll feel much more ready to tackle and smash that first session.

Do Your Research

Google is your best friend. There are so many fantastic resources for workout inspiration, motivation and tips and advice – so use them! As we said, taking control and preparing yourself is the perfect way to build strong foundations for successful results and smash those fitness goals.

Summary

Going to the gym – whether it’s your first time or your fiftieth, can be daunting. We get it. If you’re struggling to relax, try some of The Relax Capsules and remember, the important thing is that you’re not alone in this feeling, and it’s one that can easily be navigated. Take that first leap and get back into exercising – once you’ve got a routine, watch your confidence and performance soar.

Don’t let the progress stop there, though – always be on the look out to up your workout game. We recommend pairing your workouts with The Energy Booster and smash those goals.

References

Browne, T. (2008). An investigation into exercise addiction and the correlates of eating attitude, anxiety and self-esteem in a gym population (Doctoral dissertation, Dublin Business School). Click here.

Product Spotlight

Need Expert Advice?

Other Insights

Fun Workout Activities for Couples: Strengthen Your Bond While Getting Fit Together!
Beginners Guide to the Gym
Beginner Workout Advice Embarking on a new fitness journey can be both exciting and challenging. To get you motivated, we're here to help you understand the science and benefits of joining your local gym or fitness club and to provide you with a basis for a beginner gym workout plan to help you understand how to start working out in the gym. Benefits of getting started in the gym: Regular exercise has many benefits for both the body and mind. On the physical front, getting started at the gym and completing consistent workouts can contribute to enhanced cardiovascular health, promoting a healthy heart and aids blood circulation. Regular exercise is also great for maintaining a healthy weight, managing muscle tone, and strengthening the skeletal system.The cognitive benefits of regular exercise is equally impressive. Scientifically, physical activity of even just 10-30 minutes can stimulate the release of neurotransmitters such as endorphins, which contribute to an improved mood and reduced stress levels. Exercise is also associated with the growth of new neurons in the brain, fostering enhanced cognitive function, sharper memory, and better overall mental power. A basic beginner workout for the gym: Basic Bag Prep: Double check you’ve packed everything you need for your new gym-venture. Think: water, lock, music, towel. Cardio Warm-up (10 minutes): Start with a brisk walk, jog, or cycling to elevate your heart rate and warm up your muscles. As a little hack, this should be at a pace you still feel comfortable to talk at. Follow this up with some basic dynamic stretches, if your stuck on ideas, there’s some great programmes and YouTube content out there. The worlds your oyster! Resistance Training (20-30minutes): Try an incorporate compound exercises like squats, lunges, and bench presses for a full-body workout. Begin with bodyweight exercises if you're new to resistance training and focus on nailing technique. Cardiovascular Exercise (15 minutes): Engage in activities like running, cycling, or rowing to boost your endurance fitness. Choose activities you enjoy to make it more sustainable, and even pair it up with a new gym playlist to help you enjoy getting a sweat on. Cool Down and Stretching (10 minutes): Conclude your first gym session with some additional stretches to improve flexibility and reduce any muscle soreness you may feel the next day. Focus on major muscle groups and hold each stretch for 15-30 seconds.   Things to remember as a beginner working out in the gym: Nervous is normal: Stepping into a gym for the first time can be nerve-wracking. Understand that it's normal to feel a bit anxious, as you're pushing yourself outside your comfort zone. With consistent effort, confidence will naturally grow.Quality over quantity: This is crucial in fitness. Short, focused workouts can be highly effective. Overtraining can lead to burnout and injury, so prioritize consistency and rest for sustainable progress.Motivation fluctuates for everyone: Acknowledge that it's normal to have off-days. Even a lighter workout is better than none. Remember your initial goals and the positive impact exercise has on your well-being.It's Okay to Fail: Failure is an integral part of growth. If a workout doesn't go as planned, view it as an opportunity to learn and improve. Embrace the challenge, for it is through overcoming failures that true progress is made.Gaining a helping hand: Don't hesitate to ask for help from gym staff or fellow gym-goers. Asking for help is a smart way to learn the correct techniques, making your workouts more effective and reducing the risk of injury. Risk, Reduction, Repeat… Making sure we are keeping ourselves safe in the gym is king, especially when getting the most out of our new regime. Begin each session with a dynamic warm-up to increase blood flow, preparing muscles for activity and reducing injury risk. Prioritise technique over weight, ensuring proper form to prevent strain and reduce the risk of injury. Incrementally increase exercise intensity and duration to avoid overexertion and reduce the risk of injury. Follow a structured program that gradually challenges your fitness level, preventing overtraining, and ask your local personal trainer for what this might potentially look like if you’re unsure. Allow adequate time for rest and recovery to prevent overtraining, reducing the risk of injury. Listen to your body, pay attention to early warning signs, and schedule rest days between intense workouts. Remember, consistency is key. Begin with manageable intensity and gradually progress to more challenging workouts. Always consult a fitness professional or healthcare provider before starting a new exercise program, especially if you have pre-existing health conditions. Enjoy the journey to a healthier, stronger, and sharper you! Read more