7 Ways to Reduce "Gymtimidation"

Years ago, I joined a gym for the first time, and at that point, I was clueless at where to start. I would hop on the treadmill or stair master, and look around to make sure no one was watching me fidget with the buttons to somehow figure out how to get the thing to work how I wanted it to. By the end of high-school, my brother, a health science major in college, took me under his wing and taught me a majority of what I know today about weight lifting. I can recall vividly how I felt the first time I stepped foot onto the weight floor by myself to work out without him. I aimlessly walked around the gym wondering where to go first, if I was completing the exercises correctly, and most of all, if someone was watching me and silently judging me from a far.

Whether you are a professional body builder or a newly signed up gym member, it is likely that you have gone through a similar scenario during some point of your fitness journey. It’s easy to get nervous or anxious in a crowded gym where everyone around you seems to know exactly what they're doing while you are questioning every move you make. But, the bright side of this is that just about everyone has gone through what you are feeling in that moment. That feeling is often referred to as “gymtimidation”.

From a more scientific standpoint, the occurrence of gymtimidation can be explained by understanding self-efficacy, a concept created by Bandura in 1963. According to the NSCA , “Bandura has defined self-efficacy as one’s confidence in their own ability to develop strategies and complete tasks necessary to be successful in various endeavors” (NSCA, 2010). In this case, having a low self-efficacy for exercise, leads to the feelings of anxiety, nervousness, and failure. The article also states, “Within people who begin an exercise program, there is a 50% drop- out rate within the first 6 months” (NSCA, 2010). If 50% are dropping out within the first 6 months with a given exercise program or trainer, think about how high the dropout rate would be without either of those! It is important to understand that this is a real life concept that affects people in all aspects of life; it is a concept that looks at our beliefs about our capabilities.

While the new gym goer jitters seem to be inevitable, here are some ways to reduce your nervousness and motivate your workout:

1. Baby steps

We all have to start somewhere. If you don’t feel ready to go to a gym to get your workout on, try doing work outs at home. Get a couple dumbbells, resistance bands, and a jump rope and you're ready to kill your workout in the comfort of your own home.

2. Do your research

Something that I love to do is to use social media and the internet in general as a way to learn more information on different types of exercises and workout programs. While all exercises and workout programs that are online aren't a one size fit all, they give great visuals on how to perform certain exercises when you do feel you are ready to try them out. Blogs, Instagram, and even YouTube have great content that will help you learn about new workouts and general fitness topics.

3. Get a personal trainer or ask for a tour around the gym

If you do have the budget to get a personal trainer, try to set up at least an initial session with them to see if you are interested. They can help guide you on some of the basics and the ins and outs of the gym you work out at. Even if you don't have the budget, ask a personal trainer or even a sales rep at the gym to give you a tour and show you the equipment and machines available. This will help give you an idea of where everything is and reduce some of the nervousness you may be feeling.

4. Work out with a friend

The next piece of advice is to work out with a friend, particularly someone who will motivate you and encourage you on your fitness journey. Whether they have been exercising for years or they are new as well, you will have each other for support. Taking a group class may also be a great way to exercise with friends and settle your nerves.

5. Wear a hat

This might sound silly, but I promise you it definitely makes a difference! To me, wearing a hat helps to block out everything. It zones me into my workout and keeps me focused on what I am doing rather than what everyone else around me is doing at the gym. At first, I thought I would never be able to wear a hat at the gym because I assumed it would be uncomfortable and annoying when doing exercises, but now I swear by it.

6. Plan your workout ahead of time

Try writing out your work out in a notebook or in your notes app on your phone. Having a set workout can help to reduce that aimless walk around the gym while you try to figure out what to do next. It keeps you focused and on task.

7. Be Patient

Lastly, be patient. Yes, all of these things can aid to calm your nerves, but getting used to exercising in a gym can be nerve-racking regardless. Getting to a point where you feel 100% comfortable often takes time and that is okay. Know that just like everyone else, you are there to work out and better yourself no matter what level of fitness you may be at.

Working out can be intimidating, but it doesn't need to be. Be confident and never be afraid to ask questions. Your only competition is yourself, and it is time to work toward being your best!

Source:

NSCA. (2010). How Personal Trainers Can Use Self-Eficacy Theory to Enhance Exercise Behavior in Beginning Exercises. Jackson, D.