how to avoid the fear of intimidation in the gym
‘avoiding the fear of intimidation in the gym’ was a recent feature I had the pleasure of contributing to that was shared on katl news. in this segment we discussed new gym-goer gym intimidation as well as ways to overcome this anxiety.
let’s first set one thing straight —doing anything new for the first time can stressful, especially if that thing is in a place you’ve never been before combined with an activity you don’t feel confident doing. this feeling of anxiety is present among 50% of polled new gym-goers but the same feelings can be felt in any situation where you’re put into a new environment. lucky for us, Because this anxiety is not unique to this single experience, we can tackle it in the same way we would for any other new situation.
approaching anxiety stemming from a new environment involves creating immediate comfort through familiar routines, gradually exploring surroundings, and practicing self-compassion. let’s break all of these down for a gym setting.
creating immediate comfort through familiar routines
Before stepping foot in a gym try short workouts at home that you can do in one location, a routine like this can be bodyweight squats, glute bridges, push up, high plank. These at home routines don’t need to be anything elaborate, their purpose is to create a sense of familiarity with general movements and build confidence moving from one exercise to the next. when you feel confident with this simple routine, go to your local gym, walk to an area with space to perform all these exercises (usually the stretch room works best if available), perform your routine then leave. continue with this short routine for however long you need until you feel comfortable and confident in this new environment. Once you feel confident, we can move to the next step…
gradually explore surroundings
After you feel confident with your routine in your comfortable area, try doing the same routine in another section of the gym or, if able, try adding machines or weights to your routine. for example instead of bodyweight squats try a leg press or goblet squat, and keep everything else the same. Over time you can try different machines and weights and expand on your previous routine. make sure you take your time, there really is no rush to move to another machine, again, the goal is not to have the most detailed workout plan but instead to build your confidence across the gym floor. while working on these make sure to practice self-compassion, the last step.
practice self-compassion
everyone is in a different stage in their fitness career. ask anyone from a new gym-goer to a seasoned vet and they will all say they have more they need to work on. trust, everyone is always looking to improve in one way or another and with fitness there is no “end” meaning, you’ll never get to a point where you reached peak human condition and can no longer workout. fitness is a lifelong journey that ebbs and flows with the season of your life so stop putting others on a pedestal because they are “so much farther ahead”. they are not you and they are not dealing with what you’re dealing with, and you’re not dealing with what they’re dealing with. find joy in that and find peace in the daily fitness routines that work for you.
I hope this helped and made sense, ‘train with miles’ is designed to be an inclusive, safe space for all to move, improve, and try new things without the fear of judgement. movement is fun, let’s make it fun! feel free to reach out if you have any questions or want to explore the space.
