Why the gym may be giving you anxiety, and tips on how to overcome it.

To some, the gym is the highlight of their day. For others, the gym can elicit feelings of anxiety, self-doubt, and fear.

Feeling intimidated in the gym is often a result of two things: people (fear of what they think) and being unprepared (not knowing what to do).

No One Cares As Much As You Think

“Am I doing this right?”

“Are they looking at me?”

“Do I have embarrassing sweat marks?”

How many times have we thought one of these exact questions to ourselves while at the gym?

Chances are, most of us have at one time or another.

Whether it’s being around a large amount of people — or certain kinds of people (i.e. grunters, ripped guys/gals), you must remember, everyone started somewhere, and people are generally more concerned about themselves and how they appear. Not you.

Have A Game Plan

The saying, “failing to prepare, is preparing to fail” applies to almost any ambition — especially when it comes to fitness.

To progress and advance in your fitness goals, you must have a plan of action. There must be a well-thought-out, tangible plan — not just good intentions.

Having good intentions is showing up to the gym several times during a week, with the intention to workout — but without a plan. In other words, you find yourself aimlessly wandering around, unsure of what to do, and how to do it (properly). This results in a lot of unproductive, wasted time, often accompanied by feelings of self-doubt and frustration, leading to little progress in fitness aspirations.

Start by figuring out what your main goals is, fat loss or muscle building?

Note: It’s very hard to do both simultaneously, unless you are completely new to a resistance training program.

Next, decide how many days a week you can commit to training, what that type of training will entail based on your goals, (i.e. heavy compounds for muscle building) and how many calories (macros) you should be intaking each day.

How you should be eating for weight loss: How To Actually Lose Weight

How you should be eating for muscle building: you must be in a caloric surplus (above maintenance calories = what your body typically expends in 24 hours) while progressively overloading in training.

Understand that progress will not happen over night. It’s important to remain consistent, patient, and positive. When starting a new fitness program, it’s vital to find a routine/balance that you can realistically meet and stick with, followed by room for continuous improvement.

Take it one day at a time. Learn as much as you can. Work hard. And be confident in yourself!

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