A Psychologist’s Guide to Embracing Fitness at Any Stage

Do you feel like your anxiety is holding you back & stopping you going to the gym (or getting started)?
There’s never a right time to start achieving your fitness goals.

Many of us find ourselves constantly waiting for the “right” time to get started when it comes to fitness, only to feel stuck in a cycle of self-doubt. You’re not alone. Many struggle with feelings of not being ‘fit’ enough, ‘thin’ enough, or ‘big’ enough to step into a gym.

But here’s the truth: there’s never a perfect time to start. So today I want to explore with your how you can break free from the paralysing grip of self-doubt and embrace fitness at ANY stage of your journey. It’s time for you to discover the strength within you to overcome gym anxiety.

Finding Comfort in Your Workout Environment

It’s probably more common than you think for people to feel self-conscious when starting at the gym, but research shows that over time, 95% of people report feeling more comfortable and confident in their workout environment. This increased comfort leads to greater enjoyment and consistency in your fitness routine. Imagine yourself as part of that 95%—feeling more at ease, motivated, and happy with your progress. The initial discomfort you might feel is temporary, but the benefits of pushing through are long-lasting and rewarding.

The Real Issue with Fitness

You’re not alone if the thought of stepping into a gym fills you with dread. Many struggle with anxiety fearing judgment from others, feeling out of place, or believing they’re not fit enough to belong. These fears can be paralysing, preventing you from prioritising your health and well-being. It’s a vicious cycle: you feel anxious about not being fit enough to go to the gym, so you avoid going, which prevents you from getting fitter and feeling more confident.

See how you can go in circles with no outcome for yourself?

This negative feedback loop is perpetuated by unrealistic standards and the pervasive notion that you must be a certain size or fitness level to start exercising. This couldn’t be further from the truth. The gym is a place for people of all shapes, sizes, and fitness levels to come together and work on their personal goals. It’s crucial to remember that everyone starts somewhere, and most gym-goers are focused on their own progress rather than judging others.

Perspective from a Psychologist from the Fitness world

From my experience working with many clients and being in the world of fitness professionally for over 10 years, I’ve seen how transformative it can be when people shift their mindset and embrace the idea that fitness is for everyone. The journey to better health isn’t about perfection; it’s about progress and persistence. It’s about setting realistic goals, celebrating small victories, and understanding that setbacks are part of the process.

Tips to Overcome Anxiety at the Gym

It’s essential to recognise that gym anxiety is a common experience, and it’s okay to feel nervous about trying something new. However, it’s also important to challenge those negative thoughts and beliefs that fuel your anxiety. Here are some strategies to help you overcome gym anxiety and start your fitness journey with confidence:

1. Start Small: Begin with gentle activities like walking, yoga, or dancing at home. These small steps can build confidence and ease you into regular movement.
2. Shift Your Mindset: View the gym as a space for growth and self-improvement. Focus on positive aspects like increased energy and better health. Remember, everyone is there for similar reasons.
3. Educate Yourself: Learn about different exercises and proper equipment use. Many gyms offer free introductory sessions or personal training consultations, which can reduce feelings of anxiety.
4. Set Realistic Goals: Establish clear, achievable goals for your personal fitness journey. Celebrate small victories to stay motivated.
5. Seek Professional Help: If going to the gym feels overwhelming, consider talking to a psychologist or fitness coach for personalised strategies and support.

By taking these small steps and challenging your limiting beliefs, you can overcome gym anxiety and embrace fitness on your own terms. Remember, you don’t have to wait until you feel “ready” to start prioritising your health—the time to take action is now. Fitness is a journey unique to each individual, and every step you take is a step toward a healthier, happier you.

If you need additional support or guidance along the way, don’t hesitate to reach out. I can help you navigate your fitness journey with confidence.

_{Written by Rebecca (Bec) Malcolm – Provisional Psychologist – Creating Change Psychology}

_{Psychology support in the Hills District, Western Sydney & Surrounds (including Rouse Hill, Bella Vista, Glenwood, Castle Hill, Kellyville, The Hawkesbury, Penrith Nepean, Blacktown, Epping, Ryde, Pennant Hills areas and surrounds)}