You have wanted to join a gym for
ages, but the thought of being the new kid on the strength blocks makes your
palms sweat. You worry everyone will be sporting six packs, lifting heavy
weights, and sharing high-fives — not to mention watching and judging you. Rest
assured, you are in good company.
اضافة اعلان
A 2019 survey, conducted by the market
research firm OnePoll on behalf of a company that makes protein drinks, polled
2,000 Americans and found that around half of them experienced some form of
anxiety about joining a gym, or what some playfully call “gymtimidation”.
Another survey found that women in particular report having concerns about
working out at the gym.
The reasons for such fears are myriad,
including not feeling fit enough, poor body image, a lack of knowledge about
fitness equipment or terminology, and social anxiety.
“Start by reminding yourself that everyone at the gym has had a first day,” Wieser said, “and that fitness is for everyone.”
“The sense of intimidation layers over top
the fact that you’re entering a new environment,” said Meghan Wieser, a
certified strength and conditioning coach at Recharge: Modern Health and
Fitness in Maryland.
But by avoiding the gym, you are selling
yourself short. Having access to trainers, equipment, and community can all
lead to a longer, healthier life. And if you developed the habit of going
regularly, you might even find that you enjoy the gym life.
“Start by reminding yourself that everyone
at the gym has had a first day,” Wieser said, “and that fitness is for
everyone.”
By reframing your relationship with
dumbbells, treadmills, and sweaty rooms, you can overcome gymtimidation and
begin a lifelong fitness habit.
Learning the lay of the landLatoya Shauntay Snell, a food and fitness
content creator in Brooklyn, has been going to the gym for a decade, visiting
three times a week for power lifting and cardio training. Yet even now, Snell
experiences some anxiety entering a gym, especially if she is traveling and
using a new facility.
“I’m a Black woman of size, and when you
ask people what they picture when they think of an athlete, I’m not it,” she
said. “So it’s easy to find myself in a space of intimidation at a gym.”
But Snell, 37, has long since learned to
manage those feelings, she said. One of her favorite strategies for overcoming anxiety
about going to a new gym is to spend the first week there learning the lay of
the land.
“Do some upfront research into what type of
equipment and exercise you would enjoy and would benefit you,” Snell said.
“Also get to know the staff through a gym tour.”
“Do some upfront research into what type of equipment and exercise you would enjoy and would benefit you,” Snell said. “Also get to know the staff through a gym tour.”
Pam Moore, a personal trainer in Boulder,
Colorado, recommended trying a free personal training session if it is offered.
“Granted, they are trying to sell you a
package, but it’s a great opportunity to learn how to use the equipment
properly,” she said. “Or if there are group classes offered, maybe that’s a
less intimidating place to start.”
‘Mastering one machine or move’You can make the new gym experience more
manageable by learning one thing at a time, too, rather than trying everything
at once.
“It’s like renting a car and having to
learn where every button is all at once — it’s overwhelming,” Moore said. “The
same thing applies to the gym. Come up with one small marker for success, like
mastering one machine or move.”
Some gyms offer trial memberships, in which
potential members get several one-on-one sessions to familiarize themselves
with exercise movements, equipment and terminology. This worked for Patricia
Cully, 65, a retired information technology professional from Ellicott City, Maryland.
Cully spent years trying to train on her own, only to repeatedly injure her
ankle. Then, a trainer she was working with failed to modify her workout
accordingly, and she injured it again.
After much prodding, a friend persuaded her
to do a trial period at a new gym. Two years later, she is now a regular.
“I was so afraid that the classes would
aggravate old injuries,” said Cully, but the trainers were able to work around
her ankle issues. “Before you decide on a gym, go try it two or three times.
For me, a small gym with personal attention was a game changer.”
Read reviews, ask for helpBefore you even begin a trial period or pay
a visit, however, carefully read reviews of local gyms. This can help you learn
which gyms roll out the welcome mat to new members and which might be more
intimidating, catering to serious body builders, for instance.
“Generally, if you ask people for help, they are happy to give it,” she said. “It flatters their ego, and they are thrilled to share their advice.”
Once you have found the right place, you
can ask other members for help. Even after 20 years of going to the gym and
working as a trainer, Moore said, she still sometimes asks others nearby for
feedback or tips.
“Generally, if you ask people for help,
they are happy to give it,” she said. “It flatters their ego, and they are
thrilled to share their advice.”
And if you are worried about being judged,
Wieser said, this does not reflect reality.
“Many people new to the gym feel inadequate
for lifting too light or because they don’t know where things are,” she added.
“Everyone is in the gym for themselves, and they aren’t paying attention to
what you’re doing.”
As you work up the courage to try a new
gym, remind yourself that getting comfortable in an unfamiliar setting may take
some time. Doing so will help you better ease into the routine, Moore said.
“If you’re staying away because you’re
afraid,” she said, “take the time to get comfortable and observe — maybe walk
on the treadmill for a few days to people-watch and learn.”
Plans and goalsIf wandering makes you uncomfortable,
create a clear plan beforehand of what you want to do. Apps like CardioCast
(for aerobic sessions) or Fitbod (for strength sessions) can suggests routines
and exercises tailored to your goals. But make those goals attainable.
James Miller, a licensed psychotherapist in
Reston, Virginia, and the host of the self-development podcast Lifeology Radio,
concurred.
“If you’ve never used a gym before, don’t
go into it saying you want a six pack,” he said. “Instead, focus on getting
into the gym for X amount of time, and X many times each week. Things can
evolve from there.”
More often than not, a gym experience will
leave you pleasantly surprised, and overcoming your fears can be empowering.
“With anything new, the price of admission
is often feeling uncomfortable,” Moore said. “But once you’re into the routine
of going to the gym, you’ll see yourself differently, and your habit will
become a source of pride.”
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