How to Overcome Anxiety at the Gym
Feelings of anxiety around going to the gym are common, and it can be a big hurdle to overcome and get yourself to a workout class. While we’ve all felt it in some way or another, what exactly is gym anxiety? Feeling nervous, intimidated, or even embarrassed to attend a workout class or exercise in a public space are all examples of gym anxiety.
On the other hand, working out can help improve your mental health, along with a variety of other benefits. As you become more comfortable in a workout class, the perks of a great workout increase. Keep reading for our guide on how exercising can help workout anxiety and your performance in the gym.
What is gym anxiety?
Gym anxiety is when you feel anxious or worried before, during or even after working out at the gym. It can also reflect an anxiety disorder, which can affect how you move and feel in shared spaces¹. This can lead to the avoidance of the gym or finding it difficult to maintain a workout routine.
“Feeling anxiety is super common, especially for new members. We (FS8) can adapt workouts to suit individual members, by changing the exercise pace or intensity, this can help people feel more comfortable.” – FS8 Trainer
Having some gym anxiety is completely normal and is common for beginners. Gym anxiety can come from a variety of sources – whether it’s about comparing yourself to others or feeling as though you’re being judged by people on different parts of their fitness journey. You could also feel anxious about specific exercises in a workout. The great thing is, physical activity has many benefits for mental health and stress, and can improve our self perception² over time.
Does exercise help anxiety?
Exercise can be an effective tool to help improve mental wellbeing as it results in the release of feel-good chemicals like endorphins and serotonin. So, while you might feel anxious about going to the gym, working through these feelings is worthwhile. Exercise can also help to improve sleep, boost self-esteem, and even reduce stress. Beyond these benefits, you might have fitness goals, like improving balance or toning your body, which can help drive you to overcome feelings of anxiety in gym and workout settings.
What can cause gym anxiety?
When dealing with anxiety about going to the gym, it’s important to understand that it can come from a variety of sources. Let’s explore some common reasons below:
New gym or studio: New people, new workouts, new exercises and new equipment. Entering a new workout space can cause feelings of anxiety or uncertainty.
Getting back into the gym: When you’re new to working out or returning after a break, anxiety often comes from feelings of uncertainty3. FS8 studios are supportive, uplifting environments that support you through each stop of your fitness journey.
Crowded workout space: This usually comes from the majority of people working out around the 9-5 work schedule. In traditional gyms, the space is busiest around 6-8.30am and 5.30-8pm. Being in a crowded space can be overwhelming, but competing for workout machines can also cause workout anxiety.
These are only some of the reasons someone may feel anxiety about going to the gym. The community at FS8 empowers each individual approach to exercise, supporting you every step of the way. Having workout classes with limited space means you don’t have to worry about competing for equipment or exercises.
Tips for overcoming gym anxiety
How can you overcome gym anxiety and get to a place of confidence at the gym?
Well, it won’t happen overnight, and you might still feel some nerves during your first couple of workouts. One of the reasons why FS8 is so transformative is its inclusive, group fitness style that means you’re always surrounded by a like-minded, supportive community. Having that social connection at the gym can help to reduce feelings of loneliness and isolation. Here are our top five tips for getting over gym anxiety:
- Choose classes that suit your needs
- Talk to the trainer
- Accept your nerves
- Bring a friend along to class
- Prepare yourself before arriving
1. Choose classes that suit your needs
FS8 workouts are designed for everyone, and their adaptable nature means both gym regulars and newcomers can be challenged. When choosing a class, evaluate your fitness goals and ask yourself what you want to get out of going to the gym. If you’re looking to support better mental health, pick classes that include elements of yoga to ease workout anxiety. Our Restore classes focus on slower, mindful movements and incorporate breath work which can be great for your mental health. If improving your general fitness and strength is your goal, our Cardio or Strength classes could be a better option for you. Because exercise helps anxiety, you’ll still get all the benefits for mental health while working towards your fitness goals. You can find an FS8 studio and book classes online.
2. Talk to the trainer
Arriving early to class is one of the best ways to ease anxious feelings around going to the gym. Our expert trainers are there to empower you! Our classes are structured to reduce gym anxiety, keeping movements natural and easy to follow. Here’s an outline of how what to expect at your first FS8 class:
- Arrive ten minutes early to meet your trainer – they’ll check you in and explain how the session will run. Let the trainer know about any worries or injuries, so they can tailor exercises to your needs.
- At the start of class, trainers will walk you through the workout, including what equipment you need and how to use it.
- During the workout, TV screens will guide you through each exercise and the trainer might adjust your weights and help with form and technique.
3. Accept your nerves
Being prepared for class and having support from your trainer are great ways to minimise gym anxiety, but it doesn’t mean you won’t feel some lingering nerves. The biggest thing you can do to help yourself through gym anxiety is to be accepting of your feelings. Instead of fighting your nerves, recognise that they’re a normal part of the gym experience, especially at first.
“Feeling nervous is normal, even professional athletes get nervous. Working out is a great way to learn how to navigate any feeling of anxiety over time.” – FS8 Trainer
Exercise and anxiety go hand in hand in more than one way – while working out in a group setting can bring up nervous feelings, exercise itself can be incredibly helpful in reducing the experience of anxiety. So, to maintain motivation to work out and elevate your mental wellbeing, acknowledge your nerves, and show up anyway.
4. Bring a friend along to class
Sharing your fitness journey with others is a great way to reduce workout anxiety while boosting comfort and confidence. Ahead, we’ll explore how social connections can elevate your workout goals.
- It’s fun! Making physical activity an enjoyable social experience can help you relax.
- Helps you maintain a routine: Striving toward workout goals as a group can improve motivation and consistency.
- Join the community: Working out with someone can make it easier for you to make new connections and become a part of the welcoming FS8 community. Group classes encourage more enjoyment, unity and effort4.
- Improves focus: You’re more likely to experience gym anxiety when you’re distracted by thoughts outside of your exercise. Encouragement or even healthy competition with a friend can help you zone-in on your workout.
Group fitness training can boost feelings of camaraderie and belonging, increasing feelings of safety in a workout space.
5. Prepare yourself before arriving
Preparation can reduce worry and improve performance in our working lives5 and can also reduce anxiety about going to the gym. Preparation looks different for everyone but there are some common things you can do to before your next workout class.
Planning comfortable activewear is more important than you think. If your clothes are too tight or too loose it can remove focus on your exercise, affecting your form. Bringing a drink bottle is also essential so you’re not worrying about dehydration.
Another effective preparation tool is meditation. If you’re not familiar with meditation there are plenty of guided meditation sources online for anxiety, stress relief or the removal of negative emotion.
Once you’ve found a pre workout routine that suits you, stick to it. Routines help with emotional regulation and muscle relaxation6.
If you’re ready to overcome gym anxiety and start kicking your fitness goals, learn how to transform your strength through posture.
Sources:
1https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders
2https://pubmed.ncbi.nlm.nih.gov/1293426/
3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276319/
4https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6756792/
5https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6524999/
6https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9374066/