Total Trinity Transformation

Skulpt the Mind

You Are NOT Alone

You’re probably here if just the thought of showing up to the gym gives you anxiety? Trust me, I get it. Anxiety disorders are the most common mental health issue in America and according to the National Alliance on Mental Health(NAMI) over 40 million or 19.1% of adults in the US have an anxiety disorder. I used to suffer from Generalized Anxiety Disorder, which is characterized by chronic and exaggerated worrying about everyday life, and after successfully overcoming that, I noticed that similar feelings of anxiety would return when I would go to the gym. I was determined to rid myself of the icy grip anxiety tried to maintain, and promised myself that once I overcame, I would help others do the same (BARS!)

What is Gym Anxiety?

Gym Anxiety is when you become anxious, intimidated, or embarrassed about working out at the gym, stemming from a fear of being judged. It causes you to feel self-conscious, drains your confidence, and causes you to construct false beliefs in your mind that everyone is watching you.

What Triggers Gym Anxiety?

While there may be several things that can trigger gym anxiety, here are four of the most common:

You’re a NOOB – Being the new guy/girl in a gym can make you feel all types of things and anxious is definitely one of them. Even if you aren’t a true fitness beginner and have just taken some time off you can still be triggered. You may wonder if people are watching you, if that incredibly swoll guy or really fit girl is judging you, or you may wonder if you’ll look like a complete idiot in an attempt to use the machines and be the subject of a viral and humiliating meme. These thoughts often come up when we are in the unknown. As a beginner, you just don’t have the experience that provides certainty and it’s being certain about something that creates confidence.

You Don’t Have Equipment Knowledge – This is another example of anxiety triggered due to the fear of the unknown. Learning to do something for the first time can be a little scary especially when that thing is in front of large numbers of people.

You Are a Woman – According to a survey done by Fitrated, 65% of women avoid the gym completely over a fear of being judged. Gyms are typically a male dominated area, and it can be intimidating and/or uncomfortable to be around so much masculine energy.

Crowded Gym – Due to the coronavirus, we as a whole have had to make a lot of adjustments in how we do things. We are now in 2022 and while masks are no longer mandated, the fear surrounding the virus and its lingering after effects are still very real. Going into a crowded gym can trigger one’s feeling of fear about their overall health and well-being.

Tips to Overcome

Plan Ahead – Write out your workout routine before going to the gym. Be sure to include alternative exercises in case the piece of equipment you may need is unavailable.

Focus on You– Because you are a rock star, you made it to the gym program in hand. Now you must focus on you and your workout. Never mind who’s next to you flexing in the mirror, or who’s in front of you doing one handed pushups, you must keep your focus on the only thing that needs your attention, you.

Exercise During Non-Peak Hours – I actually did this pre-covid when 24 hour gyms were the norm. I would go at 3 or 4am in order to familiarize myself with all of the equipment. Now while super early morning’s work for me, that may not work for you, ask the staff at your local gym what the least busiest days/time are and choose something that fits your schedule.

Start Slow – It can be tempting to try to go in the gym and keep up with those who are already established in their fitness regimen, but if you are new to working out you need to start from the basics and work your way up. Doing too much will overwhelm you, cause you to become even more defeated, and tempt you to quit. Starting slow allows you to gain the necessary knowledge needed in order to build your confidence both inside and outside of the gym.

Do It Scared – The reason why you are feeling anxious is because you have concocted a worse case scenario in your mind and are now on edge due the anticipation of that make- believe future. If you’re not careful you’ll let those thoughts spiral out of control and keep you in an endless loop of fear. Anxiety is a persistent and excessive fear in situations that are not life threatening. Just because you you may not know what to do doesn’t mean that you’ll die and that’s essentially what your anxiety will lead you to believe. Once you actually face your fear of the gym, you’ll realize it’s not nearly as bad as you imagined, and you can keep moving forward with your journey.

Take Away

Fear will be there no matter what and the cure to fear is embracing it. The more you give in to your fear the more you breathe life into those fears and make them bigger that they really are. While the gym may be intimidating at first, all you have to do is plan ahead and focus solely on you. People aren’t paying nearly as much attention to us as we’d like to believe. Everyone has their own problems and struggles that they are dealing with and as awesome as you are, they’re probably more concerned about themselves. So do it and do it afraid and the fear will subside. You become mentally stronger every time you face your fear. So, get out of your head, show up, and continue to skulpt your mind.