Some people love them and some people hate them, but there's no denying that a gym is the ideal place for anyone who wants to get to grips with a weight training regime, join group classes or have a range of equipment at their fingertips. Of course, covid closing gyms meant we have discovered all sorts of ways to workout from home, but unless you're Khloe Kardashian, it's unlikely you have the money to buy your own fancy fitness machines (or the space to keep them, for that matter).
The only problem? Anyone who has ever joined a gym for the first time, is thinking about going back after a hiatus or is keen to continue new year fitness goals and sign up will know that gymtimidation is real - particularly for women. You don't know you're way around, you don't know anyone there and you can't for the life of you work out what some of the intense-looking equipment does.
Well, you're not alone. A 2019 study by Sure Women found that one in four women experience gymtimidation, and almost half of us have felt judged when working out. One woman I spoke to explained that she had often felt too intimidated to use the weights area when she joined her local gym. "Most of the people there were men, who were using a huge amount of weights and dominating the machines,” she says. “I just didn't know where to place myself, wasn't sure which weights were available for use and felt the atmosphere was quite testosterone-heavy and not particularly friendly.”
Another found making the move from group classes to solo workouts sparked a new sense of a being a ‘beginner’: “There's no shame in being a beginner, everyone has to start somewhere, I know that,” she tells me. “But I just felt like I didn't know where to put myself and felt too self-conscious to workout when the gym was busy.”
And this isn't something experienced solely by fitness beginners; many of us have felt the weight of gymtimidation. I am a professional dancer, I understand my body very well and I know exactly what workouts I need to be doing. However, I too am intimidated whenever I return to the gym after a time away.
The bottom line is though, for most people, the gym is a space to look after your physical and mental health, and so overcoming this initial hurdle and putting yourself and your wellbeing first is non-negotiable. This is about your wellbeing – your body, your mind – no one else's.
So, if you're feeling anxious about returning to or joining a gym, here's how to fight the gymtimidation...
Be kind to yourself
These mixed emotions are normal. You may be feeling excitement mixed with anxiety or disappointment because you're no longer at the same fitness level you were several years ago. That is normal.
"Aim to be kind and compassionate to yourself, because the important thing is that you have set the intention to start and that is enough," says psychotherapist Ruairí Stewart aka The Happy Whole Coach. "Remind yourself that you are there to better yourself, to feel better in yourself and to improve your wellbeing. That is enough for now.
"All we have is the here and now."
Focus on you; not other people
We know a big part of gymtimidation is worrying what other people think of us. It doesn't help that competition is a big part of gym culture – strength, flexibility, sweat, who has the new Lululemon leggings – but you don’t have to play into it.
"Other people and their perceived levels of fitness are irrelevant in the grand scheme of things," says Ruairí. "You are on your own journey, and by taking that first step, each time you go the anxiety will lessen. But if you find it difficult to shut them out, then turn them into a driving force – use them as motivation to push towards your goals."
Try and recognise when those thoughts arise – 'they think I don't belong here'; 'they think I look silly' – and remember that you can’t know what another human being is thinking or feeling. "The more you focus on your own experience and challenging your own negative thoughts and self-talk, the better you will feel," says Ruairí.
"It is very likely that even those who seem intimidating at the gym are probably having just as hard a time adjusting to getting back into a routine," he adds. "The point is to focus on you and your own experience and to take things a day at a time at your own pace."
Bring a friend
Whether it's your partner, flatmate, support bubble, or a friend from whom you'll have to socially distance in the gym – there is nothing like tackling gymtimidation and low self-esteem while exercising like bringing a friend with you.
Going to the gym or a class with a friend provides a whole other element of fun to your workout. You can laugh with each other, laugh at each other or laugh at your instructor asking you to do 10 more burpees together. You can be each other's safety net and that way, if you fall, someone will be there to catch you.
Don't skip the induction
If you’re joining a new gym, or just need a refresher after lockdown, my other big tip would be to get the induction! It is so worth someone showing you the ropes so that you can feel confident and able.
It will also help you get to know the people who work in your gym. If you've been working out from home, you may have already 'met' via Zoom or online classes, and the thought of attending their classes IRL may be intimidating. So, get to know people at the induction, and try out a few classes, and choose the correct class and teacher for you. Do you need a bossy trainer, or do you need someone that makes you laugh most of the class? Make working out work for you.
Lockdown's legacy.
Remember, it's mind over body
Changing your mindset around the gym can provide you with a stronger training session, before you’ve even stepped foot on the gym floor. It’s actually a part of the mind and body training; pushing your limits and taking yourself out of your comfort zone, leaving you feeling fulfilled in multiple ways.
Enjoy the aim and the process, validate your fears and concerns, and chat about your gymtimidation concerns with others. By talking it out, we can help build each other up and and make the gym a more inclusive space for all. We all have a right to be there.
