It’s the beginning of the year and you’re excited to get started on your fitness journey to get in the best shape of your life. Great! Now you’ve joined a gym and have the motivation to start going even if it’s only a few times a week you’re excited to get started. Once you get there you may be confused, anxious, intimidated or all the above. Nothing to worry about though this guide will direct you on how to fit in and overcome that gym anxiety that may be holding you back. The people you see in great shape acting like they own the place were once in the same position as you: a gym newbie.
1. Start with a “home base”
Starting with a familiar piece of equipment such as a treadmill or elliptical can be an easy way to get the lay of the land. A lot of gyms have the cardio equipment facing the rest of the gym floor which works to your advantage. You can begin warming up and getting your heart rate going while seeing the overall layout of the gym and trying to get a sense of any unspoken rules that there may be. This is especially helpful if you never received a tour prior to signing up or if you are visiting a new location you’re unfamiliar with.
2. Focus on wins and not weight
You aren’t going to lose 100lbs in your first two weeks going to the gym and end your fitness journey that quickly. During the first two weeks however you can build upon small wins and keep the momentum going to make changes in your lifestyle that will last a lifetime. Instead of focusing on how many calories you burn or how much you can bench try and focus on the little things.
- Showing up – this is the most important. It’s not easy to show up everyday especially when life is busy and you’re bed is warm in the morning and your lacking motivation. If you show up that’s half the battle and is a big win. Getting into the habit of making it a daily practice takes time but getting there is a good start.
- Form over Weight – This one is perhaps the most important. People join the gym and begin ego lifting because they see others lifting higher weights. Not only is this dangerous but it forms bad habits. Spend the initial two weeks getting the correct form down and the higher weight will follow. Focus on using the mirrors to watch yourself do the movements and make sure there is no swinging or jerking or anything that would lead to injury once you move on to higher weights. Even though a certain weight may seem easy at the time of you joining you may have incorrect form and feel it the next day.
- Learning the equipment – In most gyms there are a lot of machines and this can certainly cause anxiety and be overwhelming. Starting out focus on learning the machines and how they work. Figure out how to get into proper position whether it’s repositioning a seat or watching someone else use the machine before you to see how they do it. After a short amount of time it will be second nature and you won’t think twice about how to use the equipment.
3. Remember, nobody is watching you
This may be the biggest source of most people’s anxiety or fear as a gym newbie. They assume that everyone is watching them and looking at every mistake that they make. This is the further thing from the truth. People at the gym are focused on themselves and their own workout too much to give other people a second thought. Everyone is there to improve themselves no matter whether they are new or an expert lifter. This means they are solely focused on themselves and not you. It can be intimidating at first and as they say comparison is the thief of joy. If you’re comparing yourself to others you will automatically get yourself down. You just have to remember you’re there for a reason and that is to improve yourself just like everyone else and nobody is watching you.
Nervous about your first day at the gym? Read our blog for essential beginner tips to boost your confidence, master the equipment, and kickstart your fitness journey today.
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