Axe the Gym Angst
How to get over your gym fear once and for all
The gym can be an intimidating place for many reasons, especially if you’ve never worked out before. There are a ton of fit people hopping from machine to machine making it look so easy. You don’t want to look completely lost, or even worse get hurt, and suddenly the excitement of getting back into shape is plagued by the reality of how you’re feeling in that moment. Sound familiar?
The truth is, we’ve all been there. You’re just witnessing others’ day 50, 500 or 5000 at the gym on your day one. Here are 10 ways to axe that gym angst for good so you can get on the road to a healthier you:
1. GET YOUR MIND RIGHT:
Not even trying to be corny here. But seriously… if you go into a workout thinking this sucks, I hate this, I don’t want to be here… it’s probably going to be pretty terrible. Stay focused on improving what motivated you to get there in the first place. Whether it’s stress, anxiety, weight gain or health issues, exercise has a way to help. Along with the being one of the best ways to shed excess pounds, improve cardiovascular health and reduce the risk of chronic disease, exercise releases endorphins — our “feel good” neurotransmitters — that boost mood, ease anxiety and can help put you back in control of your thoughts and feelings. These regular exercise-related benefits add up overtime; improving your overall mental and physical health. By learning about the extensive health benefits of exercise, you can reshape your mindset to view it as a gateway to better health and happiness (and maybe even abs, just sayin’).
2. GET COMFORTABLE WITH THE BASICS:
An effective exercise regime doesn’t happen overnight. It begins with the basics and develops over time through learning and physical progression. Some of the most impactful exercises are our daily functional movements: squat, lunge, hinge, push/press, pull/row, twist/rotation and gait (collectively referred to as “functional training”). Functional training hits all major muscle groups; helping you to get fit and toned while improving daily mobility and reducing the risk of injury. Utilize the thousands of resources online to help you get familiar, such as Axiom Fitness Academy’s Seven Primal Movements. This video demonstrates each of the functional movements with proper form and how to integrate them into your workouts. Getting the basics down and testing your limits at home will help build your confidence and equip you with some go-to moves at the gym.
3. THINK SUSTAINABILITY:
Once you feel the power of a good workout, it’s tempting to jump into intense workouts seven days a week. But by doing so, you’re more likely to get hurt and less likely to stick with an exercise routine for the long term. Neither are good news when sustainable lifestyle change is the goal. Start with 20-30 minute workouts three days a week centered around the seven functional movements. Once you’re comfortable, slowly add weight until you reach the amount where you can complete 8-10 reps with proper form. This is your optimal amount of weight. Aim to increase your weight slightly every two weeks to continue to challenge your muscles.
4. TRY SEVERAL DIFFERENT TYPES OF GYMS BEFORE COMMITTING TO ONE:
There are so many different types of gym out there — conventional clubs (Gold’s Gym or LA Fitness), spin studios (SoulCycle), barre studios (Pure Barre), boxing/martial arts (Tapout Fitness) and boot camps (Barry’s Boot Camp, Orange Theory). In addition to national chains, some of the best gyms out there are your local hole-in-the-walls. A simple Google or Yelp search of “gyms near me” will let you know exactly what’s in your area. Most gyms offer a free class or trial — take advantage of this and try a few workouts before committing. After some experimentation, you might find that you like working out independently, or that an instructor-led class at a regularly scheduled time helps you with accountability. With so many options, you don’t have to commit to a workout style that you don’t enjoy, or a gym that you don’t look forward to going to.
5. LEARN PROPER GYM ETIQUETTE:
You know how there are certain unwritten rules in life? Like, don’t drive 60 mph in the fast lane or leave your cart in the middle of the isle at the grocery store? Well, the gym has its own set of them. Don’t let it intimidate you… they’re really just common courtesy to help improve everyone’s experience. But, learn what they are, because it’s the best way to avoid any unwanted negative attention.
Get your sets done and keep it movin’: Avoid excess time on your phone or talking to friends while on a machine. Most people have a limited amount of time at the gym and want to maximize their workouts. That’s hard to do when others are parked on machines much longer than they need to be.
Use a machine for its intended use: If you’re standing at a bench, use it for bench presses, dips or hip thrusts, etc. — not as a table to hold your water bottle while you do bicep curls next to it.
Respect personal space: Keep a comfortable distance between others to limit disruption to their workout. If a machine that you’re looking to use is occupied, come back in a few minutes instead of hoovering nearby or asking to work in during their sets.
Use an appropriate amount of weight: Grunting, yelling, or slamming down your weights usually means that you’re using too much weight and will be sure to draw some stink-eyes your way. Use an amount that you can comfortably handle and quietly return to the rack.
Wipe your machine down after use: Germs can spread really quickly at the gym. Sanitizing helps to keep the equipment clean for you and the next person using it.
6. HIRE A TRAINER ON A SHORT TERM BASIS:
If everything I’ve said so far sounds completely overwhelming, consider hiring a trainer. I know what you’re thinking — trainers are expensive. For most of us, spending $300-500+ for a few sessions per month is just not feasible, so we immediately dismiss it as an option. While $300-500 every month might not be doable, one month to kick-start your fitness regime might just be worth every penny. You’ll learn targeted exercises and how to use equipment from a certified professional trained to work with clients of all fitness levels. In a month’s time, you can develop a custom workout plan considering any injuries or chronic disease, your physical ability and goals. And at that price tag, you’re not missing a workout because you overslept or were too tired; instantly establishing a routine. Armed with new knowledge and skills, you’ll have everything you need to continue a strong fitness regime on your own.
7. RECRUIT A PARTNER IN CRIME:
Having a workout partner makes exercise more fun, increases accountability and boosts confidence. Choose a partner who is motivated, reliable and can stick to a consistent schedule. Challenge each other to research and incorporate new exercises into your routine and push each other to continue to improve. Don’t have anyone to work out with? Most conventional gyms offer group fitness classes like body combat, body pump or spinning. The group environment provides comradery with a bit of friendly competition and the added bonus of fully guided workouts — no thinking or planning involved!
8. TREAT YOURSELF TO NEW GYM CLOTHES:
Why would you invest in clothes that you’re just going to sweat in? Because — when you feel your best, you perform your best. Trust me, you’ll feel different in form fitting gym attire, built to support you in all the right places, versus the oversized paint-stained t-shirt with holes in it. This doesn’t have to mean spending $100+ on a pair of Lululemon leggings… there are a ton of affordable options at Athleta, TJ Maxx/Marshall’s, Old Navy, Fabletics, Gymshark and Amazon. Ladies, check out our recent blog post on affordable athletic wear for some of our personal favorites!
9. MAKE A MOTIVATING PLAYLIST:
Don’t underestimate the power of a great playlist. Our bodies respond to the intensity and pace of music; aligning to the rhythm and heightening our motivation. Create your own playlist or try the various workout playlists available on Spotify, Pandora, YouTube or Apple Music. Two of my favorites on Spotify are “Power Workout” and “Workout Beats”.
10. ESTABLISH A COMMUNITY:
I know… I can see your eyes rolling from here. I get it. You’re either working out first thing in the morning (and you’re tired) or after a long day of work (still tired and now grumpy), and the last thing that you want to do is talk to someone you don’t know. But, we often forget how gyms offer a great opportunity to meet and connect with people with similar interests. Smile and say hello to people that you often see there — you’ll be surprised at how quickly you to establish a new community of friends. This in and of itself will keep you coming back for years to come!
