Posted by For some people, the gym is their happy place. For others, attending the gym causes as much anxiety as attending a dentist in Leamington Spa. If you are a beginner struggling with gym anxiety, follow these 7 simple tips to make your fitness journey as easy as can be.
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Start your fitness journey from home
If your gym anxiety is extreme, consider putting your gym membership on hold for a few more weeks and getting started at home. Today, the internet offers an enormous amount of content about fitness, working out, nutrition and mindset.
You’ll be surprised at just how much good quality fitness content is available for free on YouTube too. Check out leading fitness channels like those belonging to Chloe Ting and Joe Wicks for a free fitness session that you can follow from the comfort of your own home.
The pandemic also brought about an influx of online fitness programmes and digital PT options. Many of these paid programmes can be followed from home but also come with the added benefit of providing meal plans and nutrition advice that can be tailored for each individual.
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Start with beginner-friendly classes
If you’re just starting out at the gym, you don’t have to go it alone. A great way to ease yourself into gym life is by starting with classes led by a qualified instructor. Many beginners have the issue of not knowing where to start when they enter a gym, but attending classes removes this stress.
Instead, your instructor will plan out your session for you. You won’t have to worry about what exercises to incorporate into your workout or if you’re doing the right thing for your goals. You’ll also get the added benefit of having someone point out where you’re going wrong in terms of form and technique.
You’ll also find that most gym classes aren’t one-size-fits-all workouts. A good gym will offer beginner, intermediate and advanced workout classes, allowing you to work your way up when you feel able and confident.
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Enlist the help of a personal trainer
Many of these tips come at no extra cost, but for those with the luxury of a bigger budget, personal trainers can be a great option.
Attending sessions with a personal trainer can be far less intimidating than working out on your own. Many beginners worry about whether they’re performing exercises correctly, using equipment correctly or are too scared to use complex-looking machinery.
Working closely with a personal trainer can eliminate these doubts. They’ll be able to show you how to perform exercises correctly and use equipment safely. Unlike classes, you’ll also get the bonus of having all their attention, meaning you’ll be getting the absolute most out of your gym session.
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Turn your gym visits into a mate date
If attending the gym alone sends shivers down your spine, then grab a friend or two and turn it into a mate date. Attending places with company often makes them far less daunting, and if you’ve got any friends that are experienced gym goers then even better.
This might not just help with getting you to the gym but also improve performance once you’re there. Having a friend bark motivation at you may help you achieve that last rep that you thought was beyond you or lead you to smash that PB that you’d have never dreamt of even attempting.
If you and your friend are a similar size or fitness level, you can also introduce a little friendly competition into your sessions which could help get the absolute best out of you.
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Focus on diet and nutrition
For many beginners, the anxiety of attending the gym comes from body insecurities. Not feeling great about your body can put you off attending the gym and not attending the gym can cause you to not feel great about your body – see the vicious cycle?
If this sounds like you, then it’s important to know that what you eat and drink is just as, if not more, important as what you do at the gym. If you’re looking to lose a few pounds, this can be achieved by cutting down on sugar and saturated fats.
On the flip side, if you want to bulk up but feel a little too skinny to step into the weights section, up your protein intake. Adding high-protein meals and protein shakes to your diet can help you put on some muscle mass without even touching a weight.
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Plan your sessions
Fail to prepare, prepare to fail. Planning your gym session is a super easy way to make your gym session appear less daunting in your mind.
Plan out what exercises you’re going to do and what equipment you’ll need, even down to which weights you’re going to use. This way, you’re not going to feel like a lost puppy when walking into the gym.
Bonus tip: Have a plan B for if your preferred machine is unavailable. Seeing someone jump on the last available treadmill could throw you into panic as a gym novice, but having a plan can ensure you simply make your way over to the rower as your backup choice.
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Attend at off-peak times
There’s nothing worse than a packed gym if you’re crippled by gym anxiety. If you’re just starting at the gym, the thought of people watching you and judging your efforts is enough to make you never want to go back.
The reality is that most gym goers are only concerned with their own workout, and the majority of people probably won’t even notice you. Having said that, an empty gym is far more welcoming; even experienced lifters would prefer to have the place to themselves.
Find out when your gym is at its busiest and avoid these times if you’re bothered about a busy gym. Most gyms will be less busy during the afternoon when the majority of people are working. If you can’t attend the gym during the day, it might be worth getting up a little earlier to beat the morning rush and reap the rewards of an empty gym.