How to Build Confidence in the Gym
Do you struggle with confidence in the gym? Have you recently joined and not sure how to tackle a new environment? I completely understand how that feels. Although I’m now a Personal Trainer I haven’t always been one and the gym hasn’t always been a comfortable place for me. I still get a little nervous and anxious even now when I go to a new or different gym for the first time. You’re not sure where everything is, people are unfamiliar and don’t get me started on those few that are grunting and groaning away. Is there any wonder we feel a bit intimidated!
To help you overcome the gym environment and start to feel more comfortable I’ve put together some of my top tips. Some may work better for you than others but give some ago and see if it makes a difference.
Go with a friend
Walking into the gym with your friend by your side is instantly going to make you feel more at ease. You’ve got someone to chat to and keep you company. Whether it be going to a class or getting to grips with some equipment you can encourage one another. I also find it’s a great way to catch up and put the world to rights. Two birds, one stone and all that.
Create a playlist and take your headphones
If you don’t have anyone to go with or they’re off on a date night I find the next best thing is a banging playlist. I thoroughly enjoy plugging myself in and getting in the zone. You’ll often find me dancing in between sets. Find the tunes that make you feel energised and happy. You’ll soon be smashing that workout without a care in the world. If music isn’t your thing try an audio book or podcast. You can find some of my favourite podcasts here.
Invest in a Personal Trainer
Most gyms will have qualified personal trainers available to book sessions with. There’s a big misconception that you have to be ‘fit’ to have a personal trainer. That’s not the case at all, any good personal trainer will be able to work with a wide range of clients to help with your goals and needs. If you’re new to the gym it can be great way to get advice on what will work best for you and to make sure you are safe and performing exercises with the right technique and form.
We’re there to offer support and encouragement and make exercise fun for you!
Ask for an induction and a gym program
If you’re not able to invest in a personal trainer your gym should offer you an induction with a fitness coach to show you how to safely use the equipment and answer any questions you have. They should also be able to build you a basic beginners program so you have something to follow when you use the gym independently.
Try to put your blinkers on
One of the most common fears I hear from people is that they feel like people are watching them and feel silly. I can safely say that the majority of the time no one is really paying any attention or watching you as they’re too busy worrying about themselves or flexing their muscles in the mirror. Clients often tell me they feel self-conscious in case they’re doing something wrong and feel judged. Try to put your blinkers on when you go to gym and remember, YOU DO YOU!
Start with basics and take your time
Everyone was a newbie at some point and we’ve all got to start somewhere. The great thing about fitness and exercise is that it’s ever changing and developing for everyone. Your journey never really ends as once you’ve reached one goal you can set another one. To help you build your confidence as well as the foundations to strength and fitness, start with the basics and build it up from there. Focus on a handful of fundamental movement patterns like squats, lunges, hip hinges, horizontal and vertical push and press. Your personal trainer or gym instructor can help you with these. Try to enjoy learning new techniques and take your time. You’re running your own race!
Go with a plan
Before you go into the gym try to create a plan of action. What equipment will you use and what exercises do you want to do. If you’ve got a program to follow make sure you have it with you. This way you’re less likely to find yourself aimlessly wandering around not quite sure what to do and feeling stressed or anxious. You’ll have purpose and a goal to achieve for that session. It’s also great for being time efficient.
Avoid Peak Hours
If you’re able to, when you first start out try to avoid the busy periods in the gym. For most this will be first thing in the morning and from around 4 o’clock to 7 o’clock on weekdays. Weekends tend to be a little quieter but afternoons are usually when there are less people around. Ask your gym when it’s peak hours are if you’re not sure.
There’s often a limited equipment available during peak times or you end up waiting around to get on machines you’re comfortable with. If you’re not confident being around lots of people and being out of routine with your exercise plan this can be quite an anxious time so try to go when you’ll have full use of the facilities with no interruptions.
I hope this has been a helpful read for you and to give you some ideas of how to build your confidence in a gym environment. If you have any questions or need any further help please don’t hesitate to get in touch.