7 ways to get over gym anxiety
We've long known the benefits of regular exercise in terms of our mental and physical health, but it seems some of us have totally taken fitness off the weekly schedule.
New research, from Quaker, found that nearly one in five (18%) UK adults don't exercise at all and while there are a couple of major barriers - motivation and enjoyment - a third (30%) of Gen Z and young millennials, those aged 25-34, site finding gyms too intimidating as a reason to skip sessions.
What is gymtimidation?
Gymtimidation describes the intimidation some feel about going to a gym, which can result in them being put off workouts entirely.
Gym anxiety can be brought on by a number of factors, such as going to the gym as a beginner, starting at a new fitness centre or using equipment that you aren't familiar with.
But not feeling fit enough can also be a barrier.
"The idea of walking into a gym for the first time can be intimidating for anyone, regardless of gender," explains health and fitness expert, Anna Jenkins, founder of We Are Fit Attitude (WAFA).
"Fitness is often depicted through individuals with perfectly sculpted bodies, showcasing extreme muscle definition or advanced lifting techniques. While there are many more realistic narratives being depicted, you’ll still often see men and women alike bench-pressing heavy weights or performing advanced workouts, which creates an unrealistic standard for the average person."
While it’s perfectly natural to feel self-conscious and unsure of how to navigate the equipment or routines, Jenkins says when newcomers see gym regulars or "power-houses" it can feel as though they don’t belong in that space.
"The fear of being judged, not knowing what to do, or standing out because they don't fit this ‘ideal’ image can be overwhelming, creating an immediate barrier," she continues.
For men, Jenkins says there’s often pressure to lift heavy and match up to the stereotypical image of masculinity, which can be daunting.
"For women, there’s often a fear of being out of place in what is perceived as a male-dominated space, or a gym filled with women bearing toned midriffs," she continues.
"But across the board, gymtimidation stems from the same root cause: the feeling that you’re not fit enough to belong there, or that you won’t fit in because of how you look."
Hope to combat gymtimidation
Find a supportive environment
Not all gyms are created equal. "Seek out gyms or fitness communities that prioritise inclusivity and support," suggests Jenkins. "Smaller, independent gyms, or women-focused spaces are often much more welcoming and provide the guidance people need to feel comfortable.
"These spaces are designed to make everyone feel seen, supported, and empowered, no matter their starting point," she adds.
Start online
A pre-gym start can help by allowing you to exercise from the comfort of home before joining a gym.
"This lets you learn basic movements and build some confidence, which can reduce any feelings of intimidation," Jenkins explains. "The challenge is knowing where to start. While YouTube and low-cost programmes are widely available, they tend to be pre-recorded or live-streamed without direct engagement from the coach."
Jenkins suggests looking for online programmes that offer live classes through platforms like Zoom, where the coach is directly teaching you and can provide real-time corrections and encouragement.
Bring a friend or gym buddy
Having a friend by your side can make the gym feel less intimidating. "Not only does it add an element of fun and accountability, but it also helps you feel more comfortable as you navigate new exercises or areas of the gym," Jenkins explains. "If you’re both beginners, you’ll learn together and have someone to celebrate your progress with."
Start small and set realistic goals
It’s important to set goals that match where you are right now, not where you think you should be.
"Remember that every trainer lifting heavy weights or doing advanced movements once had to be taught how to do the basics first," Jenkins reminds. "Don’t feel pressured to lift the heaviest weights or run the longest distances immediately. Start with simple movements that feel achievable. Celebrate small wins, like learning how to use a piece of equipment or completing your first workout. Progress builds confidence, and with confidence, gymtimidation fades."
Ask for help
Don’t be afraid to ask questions or seek advice on how to use equipment properly. "Many gyms offer induction sessions, or you can work with a personal trainer who understands your goals and abilities," Jenkins advises.
"Being properly introduced to strength training can make a huge difference in how confident you feel in the gym."
Avoid comparison
Comparison is the thief of joy. "It’s easy to look around and feel like everyone else is further along in their fitness journey, but remember that everyone starts somewhere," Jenkins says. "Instead of comparing yourself to others, try to be inspired by them, knowing that one day, you could be where they are."
Jenkins suggests focussing on your own progress and goals. "Most gym-goers are focused on themselves, not watching others, so just do your own thing worry-free!"
Create a routine that works for you
Developing a routine and sticking to it is key. "Going to the gym once a week won’t be enough to notice a significant change," Jenkins says. Instead she suggests trying to aim to fit in at least two sessions a week.
"With online options, you can avoid the added time pressure of travel, making it easier to stick to a routine," she adds. "Have a plan that starts at your level, with the help of the gym or programme you’ve joined, and gradually build from there."
Read more about fitness and nutrition
How women should exercise to increase dopamine, according to an expert (Yahoo Life UK, 5-min read)
'I’ve got the ‘fat gene’ – but at 42 I’ve finally beaten it' (The Telegraph, 12-min read)
How to start working out: A beginner's guide to getting fit for the first time (Yahoo Life UK, 10-min read)
