"Shall I go to the gym...Absolutely not! Everyone will judge me, I don't know what to do there, I'm too nervous!"
Sound like a relatable conversation or thought? Just like many social settings or daily activities, the gym and training can bring with it a heavy mental burden. I had my own period of gym anxiety where going to my university gym caused me more stress and embarrassment than enjoyment. Even at home, I remember my dad one day driving me to my local gym and promptly driving me back because I simply could not face going in. I saw people through the windows working out and this completely psyched me out. They all looked so professional and fit and I thought they would judge me and laugh. At the time I didn't understand this fear and worry properly but it is actually something extremely common which a lot of us face - gym/training anxiety.
There are a number of studies which explore the impact and prevalence of anxiety, self-confidence and self-efficacy (the belief you have in yourself to achieve) in relation to sports performance. This form of sport anxiety has also been called; performance anxiety, competitive state anxiety or competition anxiety. During training, anxiety normally comes from an individual believing their athletic skills and abilities are being assessed and a lot of research has shown this anxiety to reduce sport performance. In addition, predictive research has shown that when levels of stress are high this leads to increased sporting injuries, likely due to the individual being more tense or distracted. If we bring all of this information together it seems that when we are nervous during training, we ultimately perform worse and are more likely to sustain an injury...let's be honest not a very motivational start. Therefore, it is easy to see how cognitive stress and anxiety can completely put someone off training and perhaps make them even more scared to work out. This can lead to a vicious circle that seems impossible to break . So how does one break this circle and start training?
Firstly, working out around others can make us feel anxious because we are comparing ourselves to those around us, or thinking that others are making judgements. For me, this was one of the main reasons I feared going to the gym for a long time. When we think others are watching and analysing our workouts it makes us feel under pressure and nervous. Working to reverse these negative beliefs takes time but, is definitely possible. When you go to the gym don't focus on who is around; look at people as though you are simply passing them by and maintain your focus elsewhere. Think about how many reps you have left, lose yourself in your workout music or podcast, concentrate on your breathing. Everyone at the gym is there to workout and are probably focusing more on themselves and their own training than what you're up to. If you do find yourself starting to make negative comparisons, try to reframe them into positive thoughts or statements and remove elements of physicality. For example, thinking "oh wow she has much skinner legs than me, she must be better than me" places a lot of pressure on yourself and can negatively impact how you think about your body and goals. Instead, try thinking "oh wow that's a cool workout she's doing, maybe I will try that next time". Rather than thinking "he's lifting much more than me, I am so weak" try thinking "I enjoy training just like him, and with practice I can increase my weights too".
It is very easy for me to say 'no one judges people at the gym' but very difficult to believe it. However, I can say with a strong sense of certainty that this statement is true. Everyone had to start their training and has been in the same place as you. Therefore, it is very unlikely they will judge you for trying to better yourself and being in the same position they once were. Yes, there may be the occasional individual who judges others, however, as most people would agree, that kind of behaviour in any setting is a far worse reflection of them than you. In addition, everyone working out has their own goals. Therefore, as I previously mentioned, they are likely paying very little attention to you. When we feel stressed we tend to place a lot more negativity around our assumptions of people. This is due to a psychological phenomenon called cognitive distortions, whereby negative thinking and emotions lead us to misinterpret the reality of a situation. This can cause us to jump to conclusions or only think of negatively of the people around us. It is hard at first to remove these distortions, but over time it can occur.
Another cause of anxiety when training can come from being uncertain when you workout. When we feel more uncertain or 'out of our depth' we tend to respond to the situation negatively. If you go to the gym or workout out at home, one of the first things to not be afraid of is asking/ looking for help. Get a friend to come with you the first few times, ask a qualified instructor/gym assistant or look online at videos for inspiration. These days there are thousands of articles and videos online that can guide you step-by-step through different workouts. I have a selection of weight and no-equipment exercises on my blog you can explore further! You may not love every workout you try and that's alright! Try new and different exercises, likr yoga, spinning, HIIT, boxing or weights, until you find something you love. If you enjoy yourself while training this will only boost your motivation to continue. Some of my personal favourite fitness channels include; 'Popsugar Fitness' 'Whitney Simmons' 'Hayley Madigan' 'Blogilates' 'Fitnessblender' and 'Yoga by Adriene'. In the gym, the most useful source for help are the assistant trainers who are usually more than happy to show you how to do a move or use a machine properly. Most gyms will even have a free introductory session or two where someone will show you different exercises and explain how to use all the equipment correctly. After all, they care about your safety!
One of by biggest motivators in overcoming my personal gym anxiety was a trainer I had called Bamba. I was brand new to the gym and had never used the squat racks (or any weight machines for that matter) before. As I am sure many of you can sympathise, the weight section of all gyms seems to be the most intimidating - with muscled men and women grunting and throwing heavy weights above their heads. I was keen to try some new forms of training but was lost as to where to start. I nervously went up to Bamba (although I truly had no reason to be) and was met with only enthusiasm and care. He diligently showed me, not just how to use the squat rack safely but, different types of exercises and exactly what my form should be for each. From then on if he ever saw me at the gym he would always come over and suggest some new exercises or put me through an 'ab blaster' workout. So, don't be afraid to ask! Once you are comfortable in knowing what you are doing, the gym and working out already seems like an easier feat.
It might take time and of course, there will be days when you feel a little scared to go to the gym or nervous to workout. However, taking small steps, finding a form of exercise you enjoy will hopefully guide you to feeling more confident. Don't let fear stop you from trying something new! Let me know some of your tips to overcoming gym/workout anxiety and feel free to reach out if you need a little more help!
Happy training everyone!
Natasha x
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