From fear to fitness: Simple ways to feel at home in the gym

Stepping foot inside a gym can be a daunting prospect, especially when our social media feeds would have us believe that gyms are full of buff bodybuilders and lithe ladies in matching lycra.

It could leave us feeling intimidated, unsure if we’d fit in, and avoiding stepping through the gym doors altogether. A recent report by Vitality partner PureGym, found that one in five people find the gym intimidating with women being more likely to find going to the gym daunting.

And, 40% of people feel self-conscious about their fitness levels when at the gym.

One of the main reasons for finding it intimidating, PureGym found is being afraid of how we look in front of other people.

Not only that, but with our increasingly busy lives, we may just simply feel that we don’t have time to get to the gym.

Feel the fear, and do it anyway

Sam Quinn, Personal Training Lead at Nuffield Health, recommends speaking to the personal trainers at the gym for tips on how to use equipment to ease some of the ‘gymtimidation’ we might have.

This is echoed by Vitality Health & Wellness Coach, Andrew Isaac, who suggests trying to “attend a gym induction where staff members will help you familiarise yourself with the equipment”.

We could also try enlisting a friend to come to the gym with us or utilising the personal training (PT) sessions that are on offer at gyms, if that is accessible to us.

Having a workout buddy or PT session booked in provides some accountability around us actually turning up for a workout - because who wants the added anxiety of letting someone down?

Time is of the essence

Actually finding the time to squeeze in a workout is another barrier to keeping on top of our fitness.

Virgin Active expert, Donna Collins, recommends finding a gym near to our place of work to make it easier to add a session into our daily routine.

Being time-poor can be especially true for those with families. Collins explains that this is exactly why Virgin Active gyms have creches. Not only do they provide “high quality childcare in a safe, engaging and fun” environment while the parents work out, they also enable the “younger generation and future members to become active and make friends”.

Age is just a number

The research is out when it comes to staying strong as we age. “We naturally start to lose muscle mass in our 30s at a rate of 3-5% per decade”, Collins explains.

Jonny Kibble, Head of Exercise and Physical Activity at Vitality, agrees, pointing out that “resistance training will help prevent or slow the natural loss of muscle and bone mineral density we experience as we get older.”

He adds: “Gyms provide a safe space for all ages”. Experts are always on hand to provide knowledge and assistance and gyms also offer a variety of instructor-led classes, suited to all ages and abilities.

They’re also a great place for younger gym goers as they “provide a supervised place to build healthy habits, and improve both physical and mental wellbeing, with some gyms even offering classes specifically for youngsters,” says Kibble.

Witness the fitness

It takes time to create a healthy habit such as going to the gym, and it also takes time to reap the rewards.

But rather than throwing in the (gym) towel because we’re not seeing immediate results, remember that consistency is key.

Over time we will begin to witness the benefits - both physically and mentally. We may begin to feel less stressed, feel stronger, experience increased energy and productivity, and reduce our risk of getting chronic conditions - what’s not to like?

Jonny’s 4 top tips for beating ‘gymtimidation’

1. Give machines a try - if you’re just starting out, resistance machines can provide a great way to learn the correct way to do any given exercise.
2. Ask a coach - there’s no better way to learn how to do or try new exercises correctly than by asking a professional.
3. Workout with a friend - hitting the gym with a friend will help build your confidence, provide accountability and, if you’re using free weights, they’ll be able to spot you and keep you safe!
4. Don’t go too hard too soon - this can leave us sore, tired and unmotivated. Start with two or three sessions a week and get used to your new schedule.