GymTimidation

GYM Timidation

Entering a gym environment can be very intimidating, especially if you choose to weight train. Ella Mok is a 27 year old Biochemist with a strong passion for health and fitness. She talks all things gym anxiety and how to gain confidence while working out…

Going to the gym for the first time or starting out weight training as a female can be very daunting. In fact, a survey by PureGym found that “18% of non-gym goes would rather stand at the top of a sky-scraper than go to the gym on their own!” You would never think to compare a sky scraper to the gym but it seems that a lot of people have such strong fears and anxiety around it they would rather go to the extreme than workout in public! Like anything new you try, going to the gym takes time and practice. You have to strengthen the connection for it to get stronger and easier. The more you push yourself and actually go, the easier it will be. Author Roy T. Bennett once said “You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.” But the real question if where to start and how exactly do you push past the feeling of dread?

Ella started her fitness journey at the start of the year, January 2020, as she felt she was leading an unhealthy lifestyle as a graduate student. She wanted to feel good on a day-to day and have the energy to focus on her career goals. She started her journey straight off the bat with weight training; “It makes me feel good, gives me confidence in my appearance and improves my mental wellbeing.” However, she didn’t always feel like this; at the start of her journey she “used to always feel intimidated by free weights and thought I would be judged by all men there if I tried.” This a common thought amongst many women, often feeling too scared to weight train as they feel that the males in the gym will be judging them or they feel intimidated by their presence. This may even be you?

The gym can be intimidating at times due to the high testosterone floating about the atmosphere, but in reality men are simply focusing on themselves. They are often too self-obsessed to even notice what you are doing; they are too busy showing off or comparing their muscles. If they do notice you, they are often impressed by your hard work and dedication. However, if you do feel anxious in these settings and need a little boost of encouragement Ella recommends getting a personal trainer or workout buddy to help you gain confidence. “If you can afford, hire a personal

trainer to show you all the different machines/ weights/exercises you’ve been too afraid to approach. If not, bring a fitness knowledgeable friend with you or just a friend who will learn alongside you. I think having someone who is more knowledgeable and with experience (a friend, significant other, trainer, etc.) has been the most helpful for my confidence in the gym. If worse comes to worse, use Google to look up form/how-to and just try it. Watching Youtube videos or following your favourite fitness gurus can also boost your confidence. Then just plug in your earphones and pretend there is nobody around you.”

As there is still a strong stigma behind women lifting weights it is important that, we as women, rise up to this and show men what we are made of! I mean, we can do everything they can do and more, right? But in order to feel and look more confident in the gym you need to “do exercises that are predominantly done by men - including free weights, bench press, deadlifts, etc.” This will help you build up strength and self-esteem and feel powerful in this setting.” It will also show men that you can perform these exercises just as well as them and it will help break the bridge between the stigma and reality. Not only is it important to do these exercises to show men that we can train the same way as them, but it will help to build up your personal confidence and encourage personal growth. Weight training gives you power, it gives you strength and it gives you a boost of confidence. If you start now, you wont regret it!

Although, it is also important to feel prepared when training in order to feel more confident and it will also stop you aimlessly wondering around during each session. “If you prepare in advance you won’t waste your time walking around and deciding what your next move is. You will definitely feel more confident and will be less likely to back out of doing a new exercise move.” Not only will preparation help keep you feeling confident and ready to train but it will also encourage motivation as you will already have your days & sessions planned out; this means you are more likely to do them.

Confidence is like a muscle; in order for it to grow you need to work on it regularly. The more you push yourself and actually train properly in the gym, the easier it will be to get over the intimidation and anxiety you may be feeling. The more you do it, the easier it gets. Just remember that everyone has to start somewhere and everyone was a beginner at one stage. You won’t be a pro at the start but that’s the beauty of it, you get to learn and grow as you go along. Just keep smiling and go kick ass!

Here are 6 steps to help you get prepared:

1. Schedule - Plan the days & times that you are going to workout in advance. That way you are more likely to go and less likely to chicken out!

2. Plan your workout - Write and plan your workout right down to the reps and sets. Know exactly what exercises you will do and how many reps and sets of each. Then you know exactly what exercise to do next while at the gym and you are less likely to give up and go home.

3. Research - If you are a beginner or want to feel more confident in the way you perform each exercise then do a little bit of research beforehand. Watch some videos on Youtube of professionals showing you how to perform each exercise. Not only is correct form important so you don’t get injured but it will make you feel less like a newbie and more like a pro which will help boost your confidence.

4. Pre-workout ritual - Create a little preworkout ritual for yourself to help you get in the zone before you workout. Doing this each time will help you build a habit and prepare you for each session. It will get you mentally and physically prepared to take on the gym. Play your favourite tunes, shake up that pre-workout and head to the gym.

5. Fake it till you make it - If you walk around hunched over looking shy and timid you are going to feel nervous. Hold your head up, shoulders back and feel that confidence floating in. Even if you have to fake it for a while, don’t let people see your nerves!

6. Workout time! - Now you’ve done the prep, you’re in the zone and looking confident it’s time to put all the hard work into action. Follow your plan, take your time and enjoy every moment. It’s time to go smash your goals!

Check out Ella on Instagram - @ellamokfit