Hey, want to start going to the gym but find it all a bit baffling or intimidating or anxiety inducing? Yeah, you’re not alone. Even the most friendly, welcoming gym can seem a bit daunting if you’re new. Because it’s an unfamiliar space.
Stuff that’s unfamiliar always seems much scarier than it is. Like when you’re on holiday and you’re walking somewhere alone and someone comes up to you pointing at your head and saying something over and over. They could be complimenting you on your hat, but because we’re in an unfamiliar place, it might seem a little more negative than that.
This time of year, a lot of people are joining gyms with good intentions, and we all know the number that keep going is a lot smaller. It’s my belief that people who sign up for the gym and then never go, do so not because they find exercise hard but because they feel uncomfortable in the gym.
Your first trip to the gym is a bit like your first day at school or your first day at a new job. If you don’t know anybody or how to work the machines properly, you might wish you didn’t have to go back. But you did go back to that job, and to school and it wasn’t that bad in the end. You just need to tough out the first couple of weeks.
Getting comfortable
- If you can, try different times of day. You might feel more comfortable when it’s quieter and there’s less people about, or you might more at ease in a big crowd. Likewise, there’s different groups of people that seem to visit the gym at different times – find your tribe.
- Go with a plan. If you know what you’re going to do you can focus on working through that and block out some of the negative thoughts of ‘why is everyone looking at me?’.
- Remember that getting used to any new environment takes time. It might feel like everyone else has been going forever and knows each other and knows you’re an impostor who doesn’t belong there, but this is not true.
Making working out work
If you’re new to exercise, it will take you a while to figure out what bits you enjoy, which bits you don’t and which bits are necessary to achieve your goals. Everyone has different reasons for joining a gym from getting fitter, losing weight or rocking a six pack to supplementing their running or cycling. So there’s no one-size-fits all workout that’s going to work for everyone.
- Get some advice. Ideally you’ll get a gym induction when you join that will give you a basic plan that will see you through the first few weeks. Gyms are keen to give these in the hope you book a one-to-one PT session. Take advantage of it.
- A one-on-one session with a PT might seem pricey, but if it gives you a personalised plan you can work with for a few weeks and shows you the right technique then it’s worth the investment. There’ll be a few PTs in the gym, some will be more suited to you than others. Read their bios and watch them with other clients to help you choose.
- If neither of those options are possible, enlist a sporty friend to come along with you and get them to show you the ropes.
- Take advantage of any free classes that your gym offers. They’re a good place to start, you’ll see the same faces each week which will start to make you feel more at ease and you’ll learn a few new moves you can do in the gym outside of classes.
If you’re looking to join the gym to help with your running, my 10k training guide contains a strength plan for runners which will help get you started.
Timely advice.
My corporate gym membership starts on Sunday (there are only three windows a year for joining, I would have joined earlier otherwise). Going to book the induction and my osteo is going to come with me one day.
I’ve joined a gym a couple of times before and backed out both times. The first time I had the induction, told the trainer I was rehabilitating from an injury and wanted to do stuff to support that. He was just focused on stuff that would make my bum look good, put me right off. Then the second time I was moved to another office so I quit. Back in the office above the gym (pool, sauna etc) now so no excuses!
I hate treadmills but the pollution has been really getting to me this week so it looks like I’ll have to spend some time indoor running this winter too.
Good post. I am a runner and a swimmer but this year have become a bit of a gym bunny too. Started our with a 6 session ‘strength training for women’ course and have continued with a PT ever since. Loving the weights!
My one observation that might be useful to people, especially women, who might feel a bit daunted is this: don’t be hesitant about joining the guys at the squat racks, because no one will be staring at you. The people (and yes, the vast majority will be men) at the racks are too focused on their own workouts to be interested in what you are doing, wearing, how big your bum is or whether your hair looks OK today.
I am in my 50’s, don’t look like a celeb, lifting relatively small weights, but I feel right at home. And moreover, my body feels great!
This is such a great beginners guide Laura. I know how I felt when I first joined the gym. It took me some time to gain confidence so I do understand how people feel in the beginning.I am going to share this on my social media as I think people will find it really useful!