How to cope with gym anxiety if you haven’t been in a while

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If you’ve determined to kick-start the New Year by hitting the gym and beginning afresh – likelihood is you’re feeling a little bit nervous about how to navigate the equipment… not to point out the lay of the land.

“The gym can be a wonderful place to take care of your body, meet new people and build your confidence,” says Peter Cobby, health coach for London’s style trade and founding father of Project LALA.

“But it can also be a scary place, seeing all those sweat-stained and Lycra-laden fitness junkies jumping around might be more than you can handle,” highlights Cobby.

However, being anxious about going to the gym is one thing all of us expertise, says Cobby. “It’s how we cope with that anxiety that will determine if we’ll get closer to our goals, or not.”

What is gym anxiety?

“Maybe it’s your first time going to a gym, or maybe it’s been a long time since you’ve gone.” He continues. “The thought of going in and starting from scratch, not really knowing what to do and feeling generally lost is not as uncommon as you might think.

“Gym anxiety can sneak up on you, at any stage,” explains Cobby. “It usually comes with a lack of know-how and is hard to shake off.”

First-timer

As Cobby factors out, going to the gym for the primary time will be a daunting expertise, and often is. “Everyone there seems to know exactly what they are doing, and all the instructors are a little too high on energy.”

But there are a few issues to take into account earlier than you step foot in the door…

You’re not the primary

“They all started from somewhere,” says Cobby. “Even the people who look the fittest. They all had a ‘first day’.”

Challenge or change unfavourable ideas

“It’s normal to feel a little uncomfortable in a new place, but, if you’re telling yourself you feel unfit and out of shape and everyone is staring at you, this isn’t helpful or realistic,” says private coach Elyn Marwick, and advisor to muscle and joint care specialists Deep Heat, Deep Freeze and Deep Relief.

“Remind yourself ‘actually everyone is focused on themselves and their own workout’,” suggests Marwick. “Or for ‘I can’t do this, I don’t want to come here’ – instead say ‘It’s a New Year. I’ve made a goal to improve my health, get fitter and in better shape. I’m working towards this goal and I can do it’.”

Build your confidence by setting sensible targets

Marwick says it’s essential to set sensible targets – and to strive to maintain to them. She says if you begin avoiding going to the gym, this can cut back your confidence.

“Try going at quieter times if you can – and get some gym clothes that you both feel good in and will make exercise feel easier,” suggests Marwick.

“Wear headphones to listen to music, a podcast or an audio book to help manage anxiety – and remove the fear of feeling that others are staring at you.”

Cobby says: “The best trick is to start small. Choose one objective for the day and take your time.”

If you’re undecided – ask

The extra skilled individuals have a tendency to need to share their data, and usually are extra keen to assist, says Cobby.

“They’ve been in your shoes. They know what it’s like to be the new kid on the block.” He continues. “So, ask if you’re not sure, the only way to improve is by asking those more experienced than you.”

Work in

If the machine you need to use is busy, ask the individual if you can ‘work in’ with them, suggests Cobby. “This means you’ll be doing a set while they are resting – and a great way to spark up a conversation or learn some new tips.

“This is where ‘bro-science’ (friendly tips) takes place, and makes the whole experience so much more enjoyable.”

Be happy with your progress

“Gym anxiety doesn’t need to be deep,” notes Cobby. “Going armed with a few simple cues can get you to the starting line. It’s how you want the gym to be that will make all the difference.

“Be courteous and remember to share the space,” he encourages. “The gym is there for everyone and using what’s on offer can be extremely rewarding. If someone wants to work in with you (and you’re able to), let them.

“Maybe they are just as anxious as you were, and a friendly smile is what’s going to help them (and you!) to keep coming back.”