5 Ways to Conquer Gym Intimidation

From Samantha Lazaris @SamLaz12, Program Intern

Whether it is your first time to the gym or your hundredth time, hopping on a new piece of equipment can be quite an intimidating experience. But have no fear, that’s where I come in! Getting comfortable in a gym may definitely have challenges, but I am here to give you the solid foundation for a smooth and stress-free workout.

Here are 5 tips that will demolish that fear of walking into a gym!

Tip #1: GET A TOUR!!

You are not alone!! There are tons of fitness specialists willing to help you on your journey to a healthier you. First recommendation when starting a new program is to simply ask the front desk to give you an intro to the facility and equipment. This will allow you to get familiar with the equipment without having to worry about any embarrassment or injury. This is also a great way to meet a potential personal trainer for the long run! 

Tip #2: Focus On Yourself, Not Those Around You!

Remember to NEVER be intimidated by “the regulars” because they were once in the same place as you!! (a newbie to the gym!)

Also, never compare yourself to other people! Although this is easier said and done, the thing that helps me the most is to stay focused on my own personal improvement and goals! AKA: Get in “THE ZONE”! Worrying about other people while working out will only slow you down, so just smile and stay focused on you! 

Tip #3: Start Small, Progress Big

Typically when walking into a new facility, we are overwhelmed and 1 of 3 things happen…

1) We make a run for it straight back to our car without ever looking back again.

2) We do too much and end up losing interest.

3) We get into a habit of doing the same 2 machines every single workout

To avoid any of these from occurring, start off with a simple cardio routine with maybe 1 or 2 days of strength and progress up! Switch up your cardio between treadmill, elliptical, bike (or my favorite) the Arc Trainer and separate your strength days into upper and lower body! Here I have included a sample progressive workout plan!

	Mon	Tues	Wed	Thurs	Fri
Cardio	45 min (Treadmill)	30 min (Arc Trainer)	45 min (Eliptical and Bike)	30 min (Eliptical)	45 min (Treadmill and Bike)
Strength	Stretch	20 min (upper)	Strech	20 min (lower)	Stretch

 Tip #4: Try and LOVE Group Fitness!

Group fitness is an absolutely amazing way to become comfortable in a gym while also allowing you to be in a more private area to workout in! No rhythm or coordination? No problem! Group Fitness often offers a huge variety of classes ranging from ab/core toning to classic boot camp.  You won’t know unless you try. Rule of Thumb: Try group fitness for a least 3 classes before making your final decision. I promise you will be hooked! 

Tip #5: Workout Clothes Guarantee!

                I will lay it all out on the table right now and guarantee that with a new workout outfit, you will not only feel more confident walking into the gym; you will also be more apt to actually go! On a budget? Don’t worry! TJ Maxx/ Marshalls has a HUGE selection of designer workout clothes for a great price. Use new clothes or athletic shoes as a new incentive for accomplishing a goal!

Lessons Learned: Try it on for Size

Last week we took Hala to visit her new preschool since she’s starting in August. She held my hand as we walked down to see her classroom and meet her teacher. The teacher met her with a smile and welcomed her to look around. There were some children sitting at a table working on arts and crafts. Hala eyed this up first even sitting down and visualizing herself participating with the other kids. After a minute or so, she got up to check out the rest of the room.  On one side there was a message center where the students could go a prepare messages for the parents or others, and a light center where they could explore the ways light projects through various objects, creating images projected on the wall. The other side of the room was filled with more activity areas including a structure center with blocks and other building materials, a technology center and a play kitchen complete with dress-up clothes. As Hala found a couple of bracelets to put on and picked out a princess dress in the kitchen area, the teacher informed us that it seems to be the spot that most of the children migrate to first, before feeling comfortable exploring the other areas of the room.

It was very interesting to observe her as she took it all in. We’ve been talking about her starting school (she says she’s going to [South Carolina] Gamecocks school) for weeks now so we wanted to show her where it was and what it was like so she can look forward to it with anticipation. By putting her in the environment, it allowed her to visualize what pre-school was going to be like and what she could expect when she gets there. She was able to see other children playing and being creative and learning, and even picture herself doing those things as well.

While I understand that, for some of us, the anticipation of joining a new gym, Weight Watchers or health resort, isn’t always something we look forward to, the change in environment can be very impactful. By surrounding yourself with healthy foods or fitness equipment/classes, it provides the opportunity to at least look at them and consider using them. You might get the courage to walk a little closer and check it out. Add some friendly faces that share the same common goal, with some experience at it too, and watch out! You might just find yourself starting that program you’ve “been meaning to for awhile now, but just [insert excuse here].”

If you find yourself struggling to get started, what can you change about your environment that might set you in motion?

• Visit your local fitness center for a tour, or watch the first 10 minutes of that Zumba class you’ve been considering.


• Check out that new Salad shop around the corner.


• Make a list of 2 or 3 friends you can reach out to who are currently working on their own weight or health.


• Put your walking shoes by your bed or by the door, in a visual place instead of the back of the closet.


• Start with something recognizable before trying the latest fitness craze or the vegetable you hated as a kid.


• Expose yourself to a walking club or Weight Watcher’s group, and see if the shoe fits…. Believe me, sooner or later you’ll find one that will.