How to get over gym anxiety

Contents

1. Create a plan you will stick to
2. Get some expert tips on gym etiquette
3. Don’t compare yourself to others
4. Start slowly
5. If you need help, ask for it
6. Do things you enjoy
7. Go with a friend
8. Realise no one is looking at you
9. Train during off-peak times

1. Create a plan you will stick to

Focusing on your plan will mean you are less worried about everyone watching you. Finding a plan you enjoy and is suitable for your fitness goals and capabilities will mean you won’t push yourself beyond your limits. 

When you have a fitness plan, you can research the exercises before entering the gym. This will allow you to know how to perform the exercises correctly and the equipment you need to use. 

Knowing what you are doing, the number of reps you need to complete and becoming familiar with the equipment around you will help alleviate your anxieties. 

Struggling to find a plan? Make sure to check out our free Fit in 30 fitness plan. It provides you with a full 30-day fitness plan you can stick to and will help you target a range of muscle groups, rest days, and even some yoga and stretching workouts you can complete. 

2. Get some expert tips on gym etiquette

Thinking you are doing something incorrectly and not knowing about it is a common anxiety of gymgoers. Gym etiquette is important, and there are some rules you should be aware of before heading into the gym. If everyone follows gym etiquette, it makes the gym an enjoyable place to train – so read the checklist below to ensure you act correctly. What are gym etiquette rules?

• Put everything back in its proper place – including mats and dumbbells. 
• Wipe down your machine after use – no one wants to train on a sweaty machine.
• Don’t hog the equipment – make sure you only use one thing at a time and put the equipment away promptly so others can use it. 
• Be willing to change your routine – if the gym is busy, you may need to substitute some exercises. 
• If someone is using a machine you really want to use, simply ask them how many sets they have left and use another one in the meantime. 
• Respect personal space – don’t train close to another person, as you could be hit with a flying limb or, even worse, a dumbbell. 
• If you load up a barbell, make sure you remove all the weights once you are finished. 
• Clip the weights securely on an Olympic bar for your safety and those around you. 

3. Don’t compare yourself to others

The gym is a place for all experience levels. Some gymgoers will be experienced athletes, while others dip in and out of training. You should remember this when training and try not to compare yourself to others within the fitness space. Many people have different goals, and it is important to focus on yourself and celebrate small wins where possible. 

4. Start slowly

You may go into the gym with a lot of motivation and want to spend hours and hours trying to achieve your goals during the first few weeks. It is important to start slowly; if you overindulge, you will tire quickly and not want to return. 

The same goes for your range of motion; make sure you start slowly, are fully warmed up, and are ready for the exercise you are about to perform. Ensure you are using weights you are comfortable with, and don’t try to start with a weight that is too heavy.

By starting slowly in your training and weightlifting capabilities, you can be confident that you won’t injure yourself or look stupid if you have to drop a weight you can’t lift.

5. If you need help, ask for it

As we have mentioned, not knowing how to operate a machine or perform an exercise is a major source of gym anxiety. One way around this is to ask for help where you can. 

Most gyms have personal trainers or gym assistants walking around for this exact purpose. If you need help or guidance at all, make sure you ask for it. Contrary to popular belief, gyms can be very friendly, and many people will probably be flattered if you ask them for help. Whether that is help with spotting you on a machine or asking them about an exercise they have just completed – make sure you ask for help if you are struggling.

6. Do things you enjoy

You are more likely to be confident and less anxious if you exercise doing something you enjoy. Try out a few exercise classes or machines to find activities you enjoy. 

Transforming your anxiety into excitement is easy enough when you find an enjoyable activity. Head to spinning classes with a friend, or start the week by training a muscle group you enjoy working with.

7. Go with a friend

A problem shared is a problem halved. If you are particularly anxious about heading to the gym, try going with a friend. You may have friends who attend the gym regularly and would love to show you what they typically do. Or if you don’t have any friends who like to go to the gym, you could pair up with someone who may be just as anxious as you. Training with a friend will give you the comfort that you are not alone and the confidence to try new things in the gym.

8. Realise no one is looking at you

You may think everyone in the gym is looking at you – but they’re not. In reality, everyone in the gym predominantly focuses on themselves and their goals. This is often the common root of many people’s gym anxieties, but remembering that everyone in the gym is there to work on themselves can help. 

Shifting your mindset from being anxious and thinking everyone is looking at you to personal growth and development can be the key to staying confident and consistent in the gym. 

If it helps, you can say positive affirmations to yourself in your head to try and combat the anxious thoughts. Alternatively, you can train with confidence-boosting music that will get you hyped for your session.

9. Train during off-peak times

If you have tried all of the advice above and you still feel anxious, you can try to train during off-peak hours. 

The advantage of training when the gym is quiet is that you can get on many machines that get busy during peak hours. There may not be as many people around to help you if you need assistance, but there will always be a gym attendant or avid gymgoer who can be on hand if you require help. 

Combat gym anxiety with FitKit

If all else fails and you cannot overcome your gym anxiety, you can always complete home workouts until you feel ready to head into the gym. At FitKit, we have a range of home workout equipment within our functional fitness range, such as fitness mats, dumbbells, kettlebells and more. Or, if you prefer working out at home and want to add some cardio to your workouts in the privacy of your own home, we have cardio machines that will help you achieve those goals. 

Related 

• The Benefits Of Exercise On Mental Health
• 5 Treadmill Workouts For Beginners
• How To Choose The Right Gym Equipment For Your Goals