[vc_row][vc_column][vc_column_text]Establishing a consistent workout routine can be an effective way to manage anxiety, but what if the source of that anxiety is the location
where you work out?
Sure, exercising in a public fitness center has its benefits. The sense of camaraderie that some gym enthusiasts find there can offer a boost of motivation and accountability to pursue their goals. But for others, the environment feels uncomfortable or overwhelming. This can be referred to as “
gymtimidation,” and it’s more common than you might think.
According to researchers at the
University of West Attica in Athens, Greece, those who exercise in a gym tend to report lower self-esteem and higher social physique anxiety (a belief that one’s appearance is being harshly scrutinized).
Let’s look into where these self-conscious feelings stem from and how to create a fitness plan that’s enjoyable—not stressful.
What to Know About Gym Anxiety
Gymtimidation, or gym anxiety, is a fear that others will judge your appearance or abilities if you work out in public. This concern—whether real or perceived—is one of the
main contributors to exercise avoidance and it can impact anyone for many reasons, including:
- Embarrassment about a perceived lack of coordination or athleticism
- Insecurities and fears of stigma around weight or body shape
- Not knowing how to use the fitness equipment or do certain exercises
- Discomfort around wearing fitness clothes or visibly sweating in public
- Feeling inexperienced or out of practice with a workout routine
- Social anxiety due to large crowds or confined spaces at the gym
- Switching fitness centers and acclimating to an unfamiliar environment
At its core, anxiety is an intense emotional and physical reaction to alarming situations. When this feeling takes root, it
arouses the autonomic nervous system, which can lead to shallow breathing, numbness, rapid heart rate, nausea, chest pressure, throat constriction, dizziness, tense muscles, chills or hot flashes, and a general sense of panic.
These sensations can make you want to flee from whatever is causing them. Iif you’re not sure what to expect at the gym—or if you’ve had a negative experience already—it’s natural to feel uncomfortable there.
Overcoming Your Gym Anxiety
First and foremost, you don’t need to go to a gym to move your body or build strength. You can do that at home or in smaller, boutique studios that might feel more comfortable. You could also:
Stream an online fitness program. Join a virtual exercise class in the comfort of your own home through mobile fitness apps or websites such as YouTube, Orangetheory, and ClassPass. Many of these options are free to access, too. Check out
these fitness apps and on-demand streaming options—there’s something for everyone’s preferences!
Take your exercise routine outside. Go for a walk or run in your neighborhood. Swim or play tennis at the local recreation center. Hike along a nearby trail or nature preserve. Choose a fun outdoor activity and commit to sticking with it.
If your goal is to overcome gym anxiety, however, and take your space in a gym you love, here are some strategies that can help.
Expose yourself to the environment gradually
Gradual exposure to a fearful environment or situation
will increase your tolerance while reducing intense emotions or avoidant reactions. If you’re nervous about exercising in public, take it slow and ease yourself into those new surroundings. Choose a time frame that seems manageable, like walking for 10 minutes on the treadmill and then leaving. Incrementally build on this goal as you adapt to the environment and feel more comfortable.
Plan for your anxieties (when possible)
If crowds make you feel anxious, plan to visit the gym at non-peak hours. This could make the experience more enjoyable and less stressful. If that’s not possible, you can wear headphones to tune out the noise and listen to your favorite music or podcasts. This can make you feel more comfortable and focused on yourself—rather than everyone around you.
Ask for an equipment orientation
Many fitness centers will provide free orientations to new members (or in some cases, those considering a membership). During this session, a personal trainer on staff will teach you how to operate both the cardio machines and resistance equipment. This is also an opportunity to ask questions, try their fitness classes, or learn workout modifications.
Familiarity elevates confidence, so once you know how to navigate the space and use all the machines, you’ll feel more empowered to begin a new exercise routine.
Enlist someone you feel safe with to join you
Gym anxiety can develop from a fear of the unknown, but sharing the experience with a friend or family member can relieve some of that intimidation. Working out with someone else can help you feel motivated to show up consistently
and be adventurous to step out of your comfort zone, according to the
Centers for Disease Control & Prevention (CDC).
Take a class or plan your workout in advance
Before you leave for the gym, map out your workout routine—and get as detailed as you want. You could include the sequence of exercises, number of repetitions, overall duration, which part of the gym you’ll be in and when, etc. This can provide structure and eliminate ambiguity that might be driving your anxiety.
If you’re not sure how to create a workout plan, join an organized fitness class. The instructor will lead you through each exercise from start to finish, and the group dynamics can help foster a sense of community and positive social interactions.
Plus, group fitness
boosts adherence, promotes enjoyment, and can lead to 20 percent less anxiety. Not to mention, there are usually many options to choose from, like yoga, spin, and kickboxing.
Gym Anxiety Doesn’t Have to Sabotage Your Fitness Goals
Gymtimidation can feel distressing (and even debilitating), but keep in mind that it’s normal to fear the unknown, especially if you’ve already had a negative experience. If you want to go to the gym again, be patient with yourself while focusing on incremental steps to reduce anxiety, overcome challenges, and boost your confidence over time.
If exercising in public feels like too much pressure, there’s zero shame in that either—find an on-demand workout platform or just take your movement to the great outdoors. Either way, you’re taking care of your mind and body and that’s all that matters![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="175050" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1715899305754{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/sprout-living-colorfuel-hydration"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="175049" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1715899323676{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/simply-teras-rbgh-free-grass-fed-simply-pure-whey-protein"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="175048" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1715899338036{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/iqbar-brain-body-bars"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
