do you have gym anxiety very real now? It’s understandable, given January is a time when many of us opt for a change in our workout routines.
Whether you’re weight training or giving running tips for beginners, everyone’s celebrating their new exercise inspiration (opens in new tab), That said, the gym can be an anxiety-provoking place. After all, you’re hauling your sweaty body around in front of strangers, and that can be incredibly challenging if you struggle with self love.
The unfortunate reality is that women in particular have a long history of feeling unwanted in the fitness space. Even in 2020, Research (opens in new tab)The gender gym gap is fueled by women’s concerns about a lack of knowledge or confidence, discomfort in crowded places or receiving unsolicited advice from male peers, suggests Penn State University.
We do not write to discourage you, but because it is so important to know that you are not alone. To break the cycle of gym anxiety, we need change from the fitness industry, including more welcoming and inclusive spaces. But it’s also important to know that you deserve to take the place, and that the best way to feel comfortable doing so is to be armed with the knowledge.
So let’s take these tips from the founder of fitness expert Steph Williams to get rid of gym anxiety. steph fit (opens in new tab) and WeGlow App, Asst.
Don’t Forget Our Guide to Glute Exercises (opens in new tab)exercise now (opens in new tab) and resistance band exercises (opens in new tab)while you’re here
5 tips for overcoming gym anxiety this month
1. Accept that you may not be your best self
Bottom line: It’s okay to not be the strongest, fittest person in the room, Steph shares.
“Regardless of what type of workout you enjoy at the gym, anyone coming back from a beginner or extended break may feel uncomfortable with their current level of strength and efficiency,” she explains. “However, that doesn’t mean you’ll never make it back to the same level, or even surpass it over time!”
Thanks to muscle memory, you’ll likely regain your strength faster than you did in the first instance, she believes. And novices also benefit from something called the novice advantage, where you develop muscle faster than experienced lifters. Just remember: It’s okay to struggle or face a challenge, and you shouldn’t compare yourself to your seniors or the other guys at the gym.
top tip: Steph recommends starting with a low weight and reducing the total number of exercises or sets for each exercise in your workout. Oh, and check out our beginner’s guide weight training (opens in new tab) and how much weight should you start lifting in the gym (opens in new tab)while you’re at it.
2. Be patient
In other words, don’t do too much too soon. “I know it’s frustrating to feel like you’re not making progress at the rate you’d like, but it’s important to be patient,” explains Steph.
Remember that above all else, exercise is a form of self-care. (opens in new tab):It’s about working with your body so you feel your best, shares PT. “Work with the strength and energy you have now, and build on it over time — if you’re consistent, you’ll soon be back where you were,” she adds.
top tip: Don’t be tempted to do too much too soon. “You’ll only increase your chances of injury and end up spending more time away from the gym than you should,” shared Steph. You may also have delayed onset muscle soreness (opens in new tab)Also known as the DOM, if you don’t nail the all-important post-workout recovery (opens in new tab),
3. Create a Plan and Structure
That way, you won’t feel overwhelmed. “there is So There are so many choices and so many options at the gym that even under normal circumstances it can feel overwhelming,” she says.
top tip: Now more than ever, it’s important to go in with a plan and a structure that you can follow. Steph is easing herself back into the gym by following an intermediate 3-day gym program from her app we shine (opens in new tab), Our round-up of the best fitness apps (opens in new tab) and gym workout (opens in new tab) will also help.
4. Know that habits get you farther
Still Looking for Exercise Motivation (opens in new tab) You lost, ahem, this time last year? Short answer: no.
“I get asked how to stay motivated all the time,” shared Steph. “My advice is always the same: I’ve built my routine on sustainable habits because, from experience, relying on inspiration doesn’t get you very far,” she explains.
top tip: She believes that a big part of building a sustainable workout routine is finding a type of exercise that you enjoy and finding a routine that works for you. “You don’t need to go to the gym five days a week right now; start with smaller weekly goals – like developing a morning routine (opens in new tab) Find where you fit in some movements — and build from there if you want to,” she advises. “Soon, those gym sessions will feel like a habit and you’ll be out there waiting for inspiration to strike.” Won’t sit.”
5. Stay away from others
it’s important. “I know it can feel like everyone in the gym is staring at you, but I Oath They’re not”, says Steph. “People are too busy with themselves to focus on you.”
Also be sure to wear your favorite pair of workout leggings. (opens in new tab) and weight lifting shoes or running trainers (opens in new tab), depending on what exercise you are doing. “There’s nothing worse than having to constantly adjust your clothes while working out, worrying about that camel toe or having to re-jig a sports bra strap,” explains Steph.
top tip: Always choose a gym outfit that makes you feel comfortable and confident — “This will help you focus your attention on your actual workout,” she shares. “Similarly, nothing helps set me apart from others more than a good playlist – the right music can make all the difference.” So pick up an epic playlist before your trip.
So there you have it – your complete guide to gym anxiety, sorted.
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