Gym Fears
FrankieWalls
Posts: 1 Member
Hey! So I have a lot of anxiety about the gym. There are so many machines to choose from! And I hate how big I am and how out of shape I am...I feel like everyone is staring.
I'm going to get a gym membership tomorrow and I'm just terrified.
Any advice? What types of gym workouts would you recommend for a beginner?
I'm going to get a gym membership tomorrow and I'm just terrified.
Any advice? What types of gym workouts would you recommend for a beginner?
2
Replies
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Don’t be scared of the gym. Everyone is there trying to achieve something. Nobody started out perfect! Go in there and rock it!
Without knowing your fitness goals, I would say, take it one step at a time. Stick with the cable machines that show instructions on the side of how to perform the lift. Don’t try too much; just see what you enjoy!1 -
Ask if the gym offers a free orientation: Some do. In the typical orientation, they show you around and tell you how to use machines. Some gyms offer one free personal training session (in which they will try to sell you more personal training sessions 😆.) If your gym offers that, schedule one and ask them to show you how to do some of the things that interest you. There may even be a free or cheap class that will help you get started.
If there's nothing like that, tbilly's suggestion is good: Look for machines with instructions. Some gyms will have a circuit training area set up, with instructions. Usually you're supposed to do the machines in that area in order for a designated time period, maybe with some stops between machines to march/run in place or something. Those circuits aren't always a well-planned workout, but it's a way to get started, and usually somewhat self-explanatory. Another option is to pick something straightforward you know how to do (stationary bike, maybe?) and do that at an easy pace that lets you unobtrusively look around and see how people use the equipment.
In general, people at the gym are busy doing their workouts, and/or being self-conscious about whether other people are paying attention to *them*. They're not going to be focused on you. Also, nearly everyone there was new to gyms at some point in their life. The ones who are decent humans - which will be the overwhelming majority of those present - remember how that felt, and will be nice, not judgmental. (But they may not interact much, because they're there to get their workout in, and go home.) If there are a few jerks who aren't nice . . . well, why should we care what jerks think, y'know?
Really, it'll be OK. You'll be an old hand before you know it.7 -
Some gyms offer group classes included with membership, which tend to be all levels classes. Be sure to check those out. At the LA Fitness I was a member of years ago, some of the instructors were stellar, some were really bad.
My experience at the gym was that noobs like me were the ones most likely to look at others and be judgey- as in judging my performance against theirs, or trying to figure out how the heck to use the equipment. As a more experienced gym person now, I’m going to completely ignore you. I’ve got stuff to do after the gym and don’t have time to faff around watching others.5 -
Been on both sides of the spectrum. New, overweight gym member worried about what I looked like and gym rat that was strong and a regular.
I remember once, after a spinning class, the instructor asked if I was OK. I think she thought I was suffering so bad, she'd check on me. Three years later, I was in better shape than that same instructor.
You'd be surprised at how many people that you assume have always been in shape and healthy started out like you. If I ever looked at someone (and it would be a glance, not a rude stare), it would be hoping for them that they kept it up or a thought of "good for them...". Not judging as most would think.
You'll find the issue is more in your head than others judging you.6 -
To echo other's sentiments; most people are dialed-in to their own workout. Personally, if I see someone in the gym who is new, I am secretly rooting for their success.
Machines are a great intro to strength training. The staff is there to support you and I would not hesitate asking for a demonstration or guidance. And, yes, there are so many to choose from it can be daunting. I think its important to have a plan before you start your workout. If you begin three days a week for example, day one could be exercises where you push the weight - presses, overhead press, tricep push downs, etc. Day two could be pulling exercises, cable rows, lat pull downs...Day three could be legs. There is a lot of good information here: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
If weight loss is your goal, don't forget about cardio as a companion to strength training.
Even the buffest gym rat started somewhere. Best of luck - I wish you much success.
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There are so many machines to choose from!
Doesn't your gym offer an induction and program design to get you going?
And I hate how big I am and how out of shape I am...I feel like everyone is staring.
I doubt most people are at all interested in you and your workouts, they are there for their reasons and their workouts. The most likely fleeting thought is going to be "good for them for doing something about their health".
Remember a gym is a place to go to get fit and not just a place where fit people go.
I'm going to get a gym membership tomorrow and I'm just terrified.
It's just a building with people and things in it. Terror isn't appropriate! Just take it step by step and it will get more familiar and you will feel more comfortable.
Any advice?
Get an induction.
Try everything, there may be one or more things that turn into a "love affair" that will keep you coming back long term.
What types of gym workouts would you recommend for a beginner?
Gentle ones that allow you to try everything at an appropriate level for where you are now and allow you to progressively increase time and intensity.
Remember it doesn't have to hurt to be good for you!
Have a serious think about your fitness goals short and long term.
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To echo other's sentiments; most people are dialed-in to their own workout. Personally, if I see someone in the gym who is new, I am secretly rooting for their success.
Machines are a great intro to strength training. The staff is there to support you and I would not hesitate asking for a demonstration or guidance. And, yes, there are so many to choose from it can be daunting. I think its important to have a plan before you start your workout. If you begin three days a week for example, day one could be exercises where you push the weight - presses, overhead press, tricep push downs, etc. Day two could be pulling exercises, cable rows, lat pull downs...Day three could be legs. There is a lot of good information here: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
If weight loss is your goal, don't forget about cardio as a companion to strength training.
Even the buffest gym rat started somewhere. Best of luck - I wish you much success.
No reason for a beginner to do a split routine. Doing a full body workout 2 or 3 times week on the machines would be an improvement. 2-3 times a week per bodypart would match CDC guidelines.
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Theoldguy1 wrote: »
No reason for a beginner to do a split routine. Doing a full body workout 2 or 3 times week on the machines would be an improvement. 2-3 times a week per bodypart would match CDC guidelines.
I dig it! Great advice for the OP.3 -
I lift weights and I’m a very fit midlife female. If you walked into my gym, I’d give you a big smile and welcome you!!! You’d be surprised at how much others will encourage you.
You are beautiful no matter your physique. Take it one step at a time xx1 -
Every gym has at least one trainer that I know of. If intimidation of equipment is an issue, get a FREE session. Basically every gym trainer will offer one. This can help with learning how equipment works.
Don't freak out about the "staring" thing. People are staring at THEMSELVES when they are there and are practically oblivious of the people around them.
As mentioned, NO ONE came into fitness without working into one way or another. In fact, those at the gym are usually much more supportive and less critical about overweight people than the average Joe at work or in stores because they know you're there to CHANGE THAT.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If there are classes please think about giving it a go. I found them really helpful to get to know a few people, and learn a few things. Helped me feel more like I belonged.1
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The only advice I have is not to worry about what other people think of you at the gym. We were all beginners once. Whenever I see someone at the gym who is very big and out of shape I always think to myself "you are in the right place".1
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