First Time in the Gym Intimidation

Jan 11, 2023

Overcoming Gym-timidation

Going to the gym for the first time can be a daunting experience. You’re surrounded by people who look like they know what they’re doing while you feel lost and out of place. It’s normal to feel intimidated when stepping into a new environment, but with a few simple steps, anyone can overcome their fear and become comfortable at the gym.

Here’s the thing; everyone has been where you are.
When I stepped into the gym for the first time at the young age of 15 years old at the Courthouse Racquetball Club in Springfield, NJ, I knew jack about working out or the difference between training.
Working out, to me at least, is just doing the motion. I’m in the gym for no specific reason other than there're some machines and barbells. I will use them.
Training is a specific purpose. My goal was to get rid of the fat that I had accumulated from too many hours of Atari and no physical outlet. I was on a mission, having just seen Pumping Iron with my dad. It was a very influential movie for me. Little did I know how purpose-driven that movie would be in my life as a gym rat.

This post will get you over your fears or anxiety of being in the gym for the first time, first weeks, and if you’re really ballsy, sticking with it!

Define Your Goals-is your goal truly measurable?

Before entering a gym, it is important to define your goals. This will give you a clear vision of what you want to achieve in terms of fitness and make it easier for you to stay focused on your end goal. Training for a bodybuilding show, a powerlifting meet, or just dropping 40 lbs because you’re out of breath climbing stairs or tying your shoes. This was me. I was fat.
Once you have set yourself some achievable and measurable goals, it is time to create an action plan that will help you reach them. Write what exercises or activities you plan on doing each day, week, and the long-term goal, so that when it comes time to actually do work at the gym, you won’t be overwhelmed or uncertain about which exercises are best for your body type. I strongly suggest that you train with a trainer for at least a few weeks to a month. Hell, you may like it so much that you keep the trainer once or twice a week.

Research Proper Form

Researching proper form before hitting the gym is essential for avoiding injury and making sure that your efforts are effective. There are plenty of online resources available; however, if possible, consult with a personal trainer or exercise specialist who can show you how to perform movements correctly and safely. This will ensure that your technique is correct and that your workout routine is tailored for your body type.
Jim Wendler, a legend in powerlifting, said that when you start out, start out too late. No one cares how much you bench, bro, and no one cares how much you squat.
There is one great site I recommend for researching proper form. There’s so much content on this site that I have been able to use it over the course of I think ten years. Here’s the site I make no money from this site. I just think it’s one of the best to find exercise form and almost all exercises and training templates are available.

Be Patient With Yourself

It takes time to get comfortable in any new situation, so don’t expect yourself to become an expert on day one! Take it slow and focus on mastering basic movements before attempting more complex exercises. Progress takes time, so be patient with yourself and remember that everyone starts somewhere - even the most experienced athletes had to start from scratch. Babe Ruth didn’t start hitting homers. Arnold didn’t have 24 inch guns. Michael Jordan didn’t shoot his first three pointer the second he learned how to dribble.
Here’s the cold, hard truth. No one is watching because no one cares. Most of the time, an individual who does care is too busy admiring him/herself, flexing in the mirror like an asshat. Did you want to be friends with a person like that?
Also, whatever one person thinks of you is their business. Pay them no mind.

Going to the gym for the first time can intimidate, but don’t let fear stop you from reaching your goals! By preparing ahead of time, researching proper form, and practicing patience with yourself, anyone can become comfortable setting foot inside a gym and confident about their abilities in no time! So take those first steps towards achieving your fitness goals today.

If you’re still a little stuck, I sell a step-by-step manual that will give you a great head start. It’s a complete with a training template and ebook that can be used long term and a way to set up your nutrition. It’s all done for you in a book that isn’t 20 pages long. I cut through the bullshit to give you the simplest start so that you have a plan.
Interested? Click here.