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My Embarrassing First Gym Experience (And How You Can Avoid It)
5 Ways to Overcome Gymtimidation
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Quote of the Day
“You wouldn’t worry so much about what others think of you if you realized how seldom they do.”
Despite my fears of being judged at the gym, I soon realized that everyone was too focused on their own routines to notice me. This understanding helped me overcome my anxiety and keep going back.
Alright, let’s get started:
My Embarrassing First Gym Experience (And How You Can Avoid It)
When I first decided to lose weight, I vividly remember the first time I stepped into the gym. I was a freshman attending the University of Santa Barbara at the time, and I walked into the rec center gym, feeling a wave of fear. There I was, 270 lbs, sweating profusely just from the walk to the rec center. All I could see were people I wrongly assumed would judge me.
On the powerlifting platforms, the powerlifting club (which I didn't even know existed until that moment) was working out together, grunting and slamming weights. Not something a new guy like me wanted to see. The free weights area was dominated by tall, athletic seniors and frat bros, either shirtless or in the skimpiest stringer tank tops money could buy—another scary sight for a guy who lacked confidence like me. On top of that, the gym was filled with attractive women who I feared would see me trying to exercise for the first time and immediately dismiss me (not that I had a chance to begin with, but a man can dream, right? 😭).
Nevertheless, I walked in, waited for my turn on the squat rack, and eventually, it was my turn to take it over. At this point, my housemate had recommended I try the Jason Blaha Novice “Ice Cream Fitness” 5x5 Fullbody Routine (Looking back, I’m not sure if my housemate was making fun of me by suggesting a routine with that name).
Day one consisted of back squats. I had absolutely no idea how to do them or how much weight to use, but I grabbed a couple of 25s to “warm up” and started. Immediately, two embarrassing things happened:
I couldn’t lift the bar off the rack even with “just” the 25s. Of course, I was comparing myself to the jacked-up bros around me, so I felt weak and embarrassed in front of the girls.
I unloaded the weights, dropped down to 10s, and tried again. Finally, the bar came off the rack, but this time, I didn’t know you were supposed to use the barbell collars. When I tried to re-rack the weight, my balance was so off that the weights on one side slipped off, making the entire barbell uneven, causing the other side’s weights to slip off as well. I fell to the ground with it.
Here’s a visual example if you’re interested:
And just like that, on my first day, every single fear I had came true. I was sad and embarrassed. My life felt over. I packed my things, left the rec center, and went to the dining commons to drown my sadness in an all-you-can-eat buffet.
(I cried 🤫)
After that horrible first day, I almost didn’t go back. But look at me now, eight years and thousands gym sessions later, in the best shape of my life. I’m glad I stuck with it. I’m sharing this not to scare you, but to show you that even with the worst start imaginable, you'll come out just fine. From my own journey, here are 5 tips to help you navigate your first gym experiences and push past gymtimidation:
1. No One Gives A Damn
Let’s set the record straight: nobody at the gym is watching you. Seriously. People are too wrapped up in their own routines, checking their phones, or simply trying to wrap up their workouts. Even when I embarrassed myself in front of people I went to school with for years, no one batted an eye or even noticed, honestly.
Don’t believe me? Take a moment to observe. Head to a quiet corner of the gym and watch. No one is looking around. Everyone is in their own little world, focused on their own reflections in the mirror.
2. People Are Not As Scary As They Seem
Surprisingly, those big guys in tiny tank tops, like this:
have often been some of the friendliest and most helpful people I’ve encountered in the gym. Some of my fondest memories and best lessons have come from those who initially seemed intimidating. Why? Probably because they've been in your shoes. Remember: everyone was a beginner once. EVERYONE. Those who've been dedicated to the gym longest understand the journey and the intimidation factor. Don’t hesitate to seek their advice or help. I guarantee they understand and are eager to support.
3. Gym Timing
If the gym feels overwhelming, consider going during off hours. With fewer people around, you'll spend less time waiting for equipment, breeze through your workout, and find the experience less daunting. Aim to avoid peak times like:
Early mornings before work, around 7 am to 9 am
Evenings after work, roughly 4 pm to 8 pm
Choosing off hours can significantly reduce the stimuli you encounter and lessen your intimidation.
4. Plan Ahead
Walking into the gym without a plan can increase your anxiety. Especially when you're already new and unsure of most things, having no plan only adds to the stress.
Arrive ready with:
A workout plan for the day
An idea of the machines and equipment you'll need
Basic YouTube tutorials on how to perform movements, reducing the fear of "embarrassing yourself in front of others"
Having a plan gives you something concrete to focus on, diverting attention from those around you and calming your nerves.
5. Start Small
You don't need to dive into an intense routine right away. Start small. If you're feeling uneasy, begin by simply showing up a few times a week and walking on a treadmill away from the crowd until you're comfortable.
Take a stroll around the gym, acquaint yourself with the machines, and get used to the environment. No one expects you to become a bodybuilder or professional athlete in your first few weeks. Take your time, embrace the learning process, and ease into your new gym routine!
To conclude: The gym can be intimidating, and gymtimidation is real. I get it. But remember, you're here for the long-term benefits that will far outweigh any short-term embarrassment or discomfort.
No one is watching you.
They aren't as scary as you think.
Opt for working out during off hours.
Plan ahead and come prepared.
Start small. You're in no rush.
You've got this - I believe in you! 💪
Thank you for joining me on today's newsletter.
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