Being a newcomer to the gym can be a daunting experience especially if you're someone with anxiety. Whether you’re worried about your form being judged by others or feeling self-conscious about your body, these anxieties can make it difficult to get to the gym and start working out. However, there are ways to overcome gym anxiety and other issues that women and people face in the gym.
First, it’s important to remember that everyone has insecurities, and you’re not alone in feeling anxious about going to the gym. In my experience, I've found it can be helpful to remind yourself of your reasons for wanting to work out, whether it’s for your physical health, mental health, or simply to feel more confident in your own skin. Remember that you’re there to better yourself, not to impress anyone else.
"Remember that you’re there to better yourself, not to impress anyone else."
Come Prepared
One way I ease anxiety is to come prepared Make a plan for your workout, bring headphones and music that motivate you, and dress in comfortable workout clothes that make you feel confident. It can also be helpful to go at a less busy time of day, such as early morning or late at night, to avoid the large crowds.
Start Small
Another way to overcome gym anxiety is to start small. Begin with short workouts and gradually increase your time and intensity as you become more comfortable. You may also want to try out different types of workouts or even classes to find what feels most enjoyable and comfortable for you. Many gyms and fitness studios offer free classes for newcomers, so see what's available in your area.
Speak Up
It’s also important to remember that you have the right to feel safe and respected in the gym. If you experience any harassment or discrimination, speak up and report it to gym staff or management. You deserve to feel comfortable and supported in your fitness journey.
In addition to anxiety, there are other issues that women and people face in the gym, such as body shaming and a lack of diversity and inclusivity. It’s important for gyms to create an environment that is welcoming and supportive for everyone, regardless of their size, shape, or background. This includes providing a range of equipment and workout options, as well as promoting body positivity and diversity in advertising and marketing.
"It's important that everyone feels safe and supported in their fitness journey."
It's also worth mentioning that women and people of marginalized identities may face unique challenges in the gym, such as feeling objectified, harassed, or ignored by trainers and staff. If you experience any form of discrimination or harassment at the gym, don't hesitate to speak up and report it to management. It's important that everyone feels safe and supported in their fitness journey.
I know going to the gym as a woman with anxiety can be challenging, but it’s not impossible. With preparation, patience, and self-compassion, you can overcome your anxieties and feel confident and empowered in your fitness journey. Remember that the most important thing is to prioritize your own health and well-being, both physically and mentally.
Gym Tips for Anxious People
It's totally normal to feel a bit nervous about stepping into a new environment, especially one where you're supposed to be exercising in front of other people. But don't let that stop you! With a few tips and tricks, you can overcome your gym anxiety and get on your way to becoming the healthiest version of yourself. Here are some things you can do to help:
Set yourself up for success:
Before you even head to the gym, make sure you're ready to go. Pack a bag with all the things you'll need - workout clothes, shoes, a water bottle, headphones, and any other equipment you might need. Having everything ready ahead of time will help you feel more prepared and less stressed.
Start small:
If the thought of jumping right into a big workout routine feels overwhelming, start with something smaller. Maybe just a quick 10-minute walk on the treadmill or a few minutes of stretching. As you become more comfortable, you can gradually increase your time and intensity.
Find a workout buddy:
Having a friend to go to the gym with can be a huge help. Not only will you have someone to chat with and keep you company, but you'll also have someone to help you stay accountable and motivated.
Celebrate your successes:
Remember to give yourself credit for every small victory - even if it's just showing up to the gym in the first place! Celebrate your successes and be kind to yourself if you don't meet your goals right away.
Free Full Body Beginner Workout
Now, if you're looking for a full-body workout that you can do with free weights, I've got you covered! This workout is great for beginners and can be modified to make it more challenging as you progress. Here's what to do:
Warm-up: Spend 5-10 minutes doing some light cardio, like jogging on the treadmill or using the stationary bike.
Squats: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Slowly lower your body down as if you were sitting in a chair, making sure your knees don't extend past your toes. Hold for a second, then push back up to the starting position. Do 3 sets of 12 reps.
Lunges: Stand with your feet hip-width apart and hold a dumbbell in each hand. Step forward with your right foot, lowering your body down until your right knee is bent at a 90-degree angle. Push back up and return to the starting position, then repeat on the left side. Do 3 sets of 12 reps on each leg.
Chest press: Lie down on a flat bench with a dumbbell in each hand. Slowly lower the weights down towards your chest, keeping your elbows close to your body. Push the weights back up to the starting position. Do 3 sets of 12 reps.
Bent-over rows: Stand with your feet hip-width apart and hold a dumbbell in each hand. Bend forward at the waist, keeping your back straight and your arms hanging down towards the floor. Pull the weights up towards your chest, squeezing your shoulder blades together. Lower the weights back down and repeat. Do 3 sets of 12 reps.
Shoulder press: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the weights up to shoulder height, then press them up overhead. Lower the weights back down to shoulder height and repeat. Do 3 sets of 12 reps.
Cool down: Spend 5-10 minutes stretching and doing some light cardio to cool down.
Remember, the most important thing is to find a routine that works for you and that you enjoy. The gym can be a great place to challenge yourself and achieve your fitness goals, but it's important to listen to your body and take breaks when you need them.
Looking for some fitspiration?
There can be so many different opinions online when it comes to fitness, some of which can be detrimental not only to your physical health but your mental health too. Here are some of my favorite fitness educators with a positive approach to nutrition, training, and mental health.
JPG Coaching
Krissy Cela
Natacha Océane
In conclusion, going to the gym as a woman with anxiety can be a challenge, but it's not impossible. By taking small steps, finding a supportive community, and being kind to yourself, you can overcome your fears and achieve your fitness goals. So go ahead and give that full-body workout a try - you've got this!
Comments