Fears about working out at the gym keeping you from joining? Getting back into an exercise routine is tough enough, but it's even harder when you join a new gym and don't know anyone there.
An overwhelming majority of Americans feel self-conscious about working out in front of others, with women especially feeling the pressure to look their best. Even those who consider themselves to be in good shape feel insecure when surrounded by others who they perceive to be in better shape than them. This judgmental attitude is unfortunately common, with one third of respondents admitting to judging others while at the gym.
Anxiety about how you look, your fitness level, physical sensations, and fear of injury can make it hard to get to the gym.
If your goal for the new year is to get in shape, we're here to help you with some of the common fears that might be holding you back. Let us help you ease that mental burden.
Fear: Feeling Self-Conscious About How You Look
Nearly half of people surveyed in a recent study admitted to not feeling fit enough to go to the gym, because they felt they would be judged for their clothing choice. However, you don't need to buy expensive workout clothes to feel comfortable. There are a few easy tricks you can use to cover up trouble spots and feel more confident. For example, if you're self-conscious about your arms, wear a long-sleeve shirt over a sports bra.
Samantha Brown, a professional stylist, recommends looking for garments made of thick, stretchy fabric or even compression fabrics to help slim the body. She says that when it comes to downplaying certain areas of your body, it is better to look for matte fabrics and darker prints, as they provide distraction. She also says that high-waisted leggings or athletic pants with a wide band help downplay a loose tummy.
Working out at the gym can be unpredictable and sometimes daunting. With so many people around and all the machinery, it can be easy to feel lost or embarrassed if you don't know how to use something.
If you mess up while working out, the best thing to do is laugh it off, unless you're seriously hurt, in which case you should shout for help.
If you don't know how to use a particular machine at the gym, it can be helpful to ask a gym employee or personal trainer for guidance, or to ask another person who is using the machine.
If you don't know how to use the machines or weights, ask for help. Everyone has to start somewhere and no one is born knowing how to use the machines or weights.
Some people shy away from exercise because they think it will be nothing but painful. However, exercise doesn't have to be torturous.
You shouldn't be in pain while you're exercising. If you are, you need to either slow down or stop. You also shouldn't have trouble breathing during your workout unless you're doing interval training on purpose.
Now, when we say “hurt,” we're referring to pain, not the changes your body goes through when it starts to move faster than usual, such as increased breathing, sweating, and heart rate.
Although it is quite normal to feel some discomfort while your body is getting used to exercising, if you continue to feel pain after exercising it is advisable to see a doctor.
If you're just starting an exercise regimen, don't try to do too much too quickly. In fact, some experts recommend starting off with slightly less than you think you're capable of, especially in the first few weeks, to help you form a habit without the risk of burning out.
If you have any issues such as shin splints, side stitches, or other common side effects of beginning an exercise program, you may need to stop and take care of the problem before continuing tomorrow. If you feel any sharp pains in the joints, tearing in the muscles or ligaments, or anything else that doesn't feel normal, stop what you're doing and seek medical attention.
If you don't have a lot of experience with working out, you might not be able to tell the difference between the discomfort you feel from working out for the first time (like burning muscles or heavy breathing) and pain from an injury.
“What if you're afraid that you'll injure yourself?” We are often terrified of not being successful when it comes to physical activity because it feels like we could fail in so many ways. This includes not being able to lose weight, not being able to finish a workout, or not being able to stick to an exercise routine.
The easiest way to conquer this fear is to set a doable goal. Having long-term goals to work towards is ideal, but for now, pick something manageable. Raising the bar too high could become an excuse to give up altogether.
Every time you try something new, you're taking a risk. But just the act of taking that risk can be all the success you need to keep going.
After a few minutes on a cardio machine, you may feel out of breath. This may cause you to panic. I had a client who explained this fear to me multiple times. They would say that they knew it was inevitable to get out of breath, but they couldn’t push past it. They felt silly, but they’d simply get off the machine when the breathing got difficult because they were so scared of not being able to breathe altogether.
Dr. Jamie Wells, director of Medicine for the American Council on Science and Health, states that it is normal to feel out of breath when exercising, especially if you are not used to it. She suggests talking to your doctor before starting an exercise routine, as going from a sedentary lifestyle to a heavy workout can cause problems. Dr. Wells believes it is better to ease into exercising.
Don't try to do too much at once when you're working out. Check in with your breathing and make sure you're breathing in through your nose and out through your mouth. Tell yourself that it's okay if you start to get out of breath and that you can always take a break if you need to. Start by giving yourself a 1-minute time period to be out of breath. If you can't do it on your own, hire a personal trainer for one session to help you get out of breath while being supervised.
warning signs that something may be wrong are feeling chest heaviness or pressure, especially with a rapid heart rate, being unable to catch your breath, feeling lightheaded or dizzy, feeling like your heart is racing, and poor color.
I had a client who was very afraid of sweating. We had to put a wet cloth on her neck during her workout so she would feel more comfortable. Sweating is one of your body's ways of detoxing, so we focused on the positive effects of sweating instead of the discomfort.
According to Wells, sweating is a normal way for the body to regulate its temperature and get rid of excess heat. She adds that while sweating may seem like a loss of fluids, it is something that can easily be replaced through hydration. Understanding that sweating is a normal part of working out can help reduce fears.
If you're worried about getting injured, focus on using proper form during lower body exercises. Remember to engage your lower abs and always stop if an exercise feels like it's pulling on your back. Work slowly and pay attention to any discomfort you feel in your low back. At the end of your workout, lie down and stretch by hugging your knees into your chest for 20 seconds.
Owens says that people should focus on flexibility and increasing the mobility of muscles before using strength training to strengthen the back. He urges people to focus on flexibility and increasing the mobility of muscles before using strength training to strengthen the back.
Warming up your muscles before working out is just as important as stretching them afterwards. This can help prevent pulled muscles, which Owens describes as “a sharp pain at the location of the strain or tear with subsequent limited range of motion and weakness.”
To help prevent this, make sure you stretch properly. Try this:
Post-workout you can perform static stretches, where you hold them for 20-30 seconds, because your muscles are already warmed up from the workout. Here's an example:
My clients have occasionally asked me if it's possible to break a machine while working out. They're afraid of stepping onto an elliptical or sitting on a spin bike and breaking it. I tell them that it's highly unlikely that they'll break a machine if they use it correctly. If they're unsure, I tell them to ask an instructor or a personal trainer to help them adjust the bike or elliptical correctly before hopping on.
Have you ever started going to the gym with high hopes, only to give up a few weeks later? It can be hard to keep your gym goals, but one way to help is to take it one workout at a time. For each session, focus on your successes, no matter how small they may be. Did you manage to do one more push-up than last time? Did you feel less out of breath by the end of your cardio? Be proud of your accomplishments and use them as motivation to continue going to the gym. Over time, you'll find yourself pushing harder and seeing real results.
If you've recently had an injury from going to the gym, you might be afraid of it happening again. To help avoid this, take it slow when getting back into fitness, especially if you haven't had a consistent routine in a while. It's easy to get excited at the start of the year, but trying to do too much too quickly can cause injuries that will set you back. It's better to ease into it and gradually build up intensity.
If you are experiencing muscle pain or strain, it is likely to go away within a day or two. Symptoms of this can include localized pain, bruising, stiffness and weakness. If you are taking part in a group class, only do half the repetitions and intensity that is suggested. It is also important to be aware of any symptoms which linger, or any pain which is accompanied by a sound. If this is the case, you should consult a physician.
Fear of Looking Foolish
Fear of Pain
Fear of Injury
Fear of Failure
Fear: Getting Out of Breath
Fear: Breaking a Sweat
Fear: Hurting Your Back
Fear: Pulling a Muscle
Fear: Breaking a Machine
Fear: Not Accomplishing Your Goals
Fear: Post-workout pain (that doesn’t go away)
