A scroll through social media has made it abundantly clear that there are approximately ten weeks left till summer. And the countdown usually follows a comprehensive plan to tone up, which is almost always anchored by routine visits to the gym, among other complementary approaches. One might also be tempted to commit to the membership as a means of lowering cortisol levels. Or, simply to revel in a healthier lifestyle. No matter the rationale, the suasion still stands.
Despite this, however, first-time gym goers and even those returning after a long hiatus might find it easier to write off the escapade entirely. A weight room filled with unfamiliar gizmos and seasoned regulars can be categorically overwhelming. The fear of using equipment incorrectly, disrupting someone else’s workout or even the mere thought of sticking out like a sore thumb can make the prospect far less inviting than it first appeared.
The good news is that it doesn’t have to be.
@sophiecairnsxx I went for a whopping 40 mins, if you see me at the gym pls dont look at how atrocious i am xx #justgirlythings #gymfear
Mind over muscle
“Going in as a beginner, it’s scary to feel like the one person in the room who doesn’t ‘get it’, and I think a lot of people feel self-conscious, like they’re being watched and judged as they figure things out,” affirms personal trainer at RAGTAG Training, Annie Set. “They’re walking into a new space full of people they don’t know— all of whom seem to know exactly what’s going on.” For some, this might sound all too familiar.
Set attests that the root of gym intimidation—often dubbed gymtimidation—stems from a meld of psychological and social factors at hand. “It’s a very Singaporean thing to be afraid of getting things wrong, even the first time. We’re not very kind to ourselves in that regard. There’s also a lot of fear about being the weakest/worst one in the room. It’s surprising how many people have told me they don’t want to come to my classes until they’re ‘fit enough’ because they don’t want to be the weakest one there,” she shares.
In reality, she adds, this limiting mindset tends to hold people back if anything. “Someone will always be the weakest person in any room. But showing up for class or PT means you’re ready to put in the work to improve—which is miles more than can be said for the person who never shows up at all.”
The comparison trap
Set also notes that a big misconception beginners carry with them into the gym is the belief that everyone else expects them to perform a certain level from the outset. “There’s definitely some etiquette that should be observed, but there are no expectations or prerequisite fitness that earns you a place in the gym,” she explains. “All paying customers have a right to be in the gym.”
So where, then, does this lingering sense of gym intimidation stem from? According to Set, social media plays no small role in furthering this narrative. “It gives people some unrealistic expectations of what the norm is, and what they need to look like in order to be present at the gym,” she elucidates. “The impact is more pervasive because of how much time we spend on our phones. I don’t think any of us watch movies and expect to look like celebrities, but when we see acquaintances and peers in the gym on Instagram, somehow the comparison seems more urgent and maybe even disappointing. People forget that all bodies are unique, and even at ‘peak’ fitness we’d all look very different.”
Set certifies that, in actuality, this perception couldn’t be further from the truth. She points out that—much to a beginner’s surprise—the gym community is often far more welcoming than expected, with many willing to “offer support or a little guidance” wherever needed.
@brianysm Just me and my gym bestie against the world #gymbesties #gymbestie #growthmindset #selfimprovementdaily #girlswhosupportgirls
Find your footing
And with that being said, the next course of action inevitably comes down to nipping gym intimidation in the bud once and for all. If you’re entering a class, Set recommends letting the coach know that you’re new and would therefore require more guidance. In an open gym, however, avoiding the jitters entirely can be just as simple as having a program in mind that you plan to follow. This sentiment goes hand in hand with having an overarching goal. That means having clear-cut answers to the following: What is it you want to achieve at the gym? What do you hope to take away from the experience?
Set also advises against overtly worrying about what others at the gym might be doing or thinking. “Nobody is watching you, and if they are, so what? You know why you’re there, and you’re taking steps to meet your own goals. Every rep is a win.”
Certainly, it’s easier to slip into the gymtimidation spiral when it’s just you and a couple of dumbbells left at the mercy of relentless overthinking. To combat this, Set suggests going with a friend “who’s a little more familiar, or even a friend who isn’t!” The aim, ultimately, is to simply feel at ease enough to focus on what actually matters.
Once a tried and true routine has taken shape and familiarity starts to kick in, Set finds that people quickly come to the realisation that the gym isn’t as daunting as they once thought. Even the smallest of practices can help things click into place. “Knowing where things are, what time to arrive, where they like to put their stuff, what they like to do to warm up— these things give people a sense of belonging,” explains Set. “It’s not about suddenly becoming the fittest in the gym, it’s about finding your space.”
It doesn’t stop there. As the adage goes, consistency is indeed key. Once gym-goers realise their capabilities exceed their expectations—and will continue to—they no longer face the brunt of gym intimidation. “Hope goes a long way in the gym, and can help beginners cope with the stress that comes from struggling as a newbie,” says Set. “I like to make sure that new folks walk away with a positive experience— knowing that they have things to work on, but also feeling empowered and equipped to work on them.”
