Gymtimidation

Cosmopolitan Body, via the Daily Mail, recently published their findings from a poll of 546 British men and women.  They found that twice as many women as men suffer from "gymtimidation" - or being intimidated by or at the gym.  Reasons span from the gym being too busy and putting them off, to not feeling fit enough to go to the gym.  Women are also less likely to ask for help in figuring out how to do an exercise, or asking someone how long they'll be on a piece of equipment.  

Even though the research was conducted in Britain, I can definitely relate. And I am for sure not British.

I hate busy gyms.  They're intimidating and frustrating and more time consuming than they need to be.  My gym is in my building - it's one of the amenities that we get for our not-so-cheap HOA fees.  So only people that live in my complex can use it.  Even so, it's a pretty small gym and it does tend to get crowded during peak periods, such as after work or later in the morning.  So I get up at 5:15 and make sure that I'm out of the gym by 6:15 to avoid the crowds and the frustration that comes with it. 

Our gym overlooks the dog run, and when I take my dog out at night, either right before dinner or even before bed, I can see how crowded it is.  All or most of the five treadmills are taken, there's someone on most of the ellipticals, and there are very muscular men and women in front of the weight rack.  The weight rack that I usually have all to myself in the wee hours before dawn. 

It's at these times when I'm actually happy that I get up before farmers do to go to the gym.

I used to go to New York Sports Club.  There was one in Hoboken, where I lived, and another one across from my office in midtown Manhattan, both of which I frequented.  They were both busy, but the one across from my office was usually a nightmare after work.  I don't ever remember leaving because it was too crowded, but there were definitely times when I modified or shortened a workout because it was too difficult to get a piece of equipment or I felt like I was wasting time waiting for one of the treadmills to open. 

And, while I would occasionally ask someone if I could work in with them on a machine, this was an exception rather than the norm.  While this sounds horrible, I was much more likely to do it with a woman, or a guy who wasn't super buff.  Both options were much less intimidating than the typical "I lift things up and put them down" gym going guy. 

I only ever remember one time when I asked someone to show me how to use a machine.  It was in college, when I was apparently much bolder than I am now. It was a woman who was a bit older than me.  I really admired her muscular body, and saw her doing a shoulder machine that I had never even considered before.  I waited until I had seen her at the gym several times doing the same machine to approach her.  She was very nice and explained the exercise to me and it became one of my favorites.  Despite this totally positive experience, it was an exception, rather than the norm. 

The funny this is, now that I go to a gym that's generally not very crowded (at least when I go), I feel like I've probably lost a lot of my gym etiquette and social skills.  If I was thrown into a crowded NYSC, I'm sure I would be able to eventually figure out how to work in with people and not cut in line, but it would take a bit of acclimatizing.

I think that's a big part of gives people gymtimidation - they walk in, see the crazy shit-show that is the gym on Monday after New Years, and freak out, never to return.  What they don't realize is that those "regulars" (one reason for gymtimidation, according to Cosmo Body) that dominate the gym, or those "really fit people" that they're nothing like were definitely newbies at one point.  And, they might have even been "not fit enough" (another culprit of gymtimidation) to feel like they belonged in the gym at one point.

But I get it - when you're in that mindset, it's you against them, and them can bench press 200+ pounds.  It's scary.  It's intimidating.  It's enough to make you want to run for the door and never come back (but never actually cancel your gym membership.  That would be admitting defeat.)

I think that a lot of gyms, especially the bigger chains and those in more crowded locales, can do a lot better job on-boarding new members.  Just as they would on-board a new employee to make sure that they know where everything is, what the proper rules and procedures are, and that they feel comfortable in their surroundings.  I'm not sure what that means or how that looks, and I'm sure that it varies by gym.  Maybe its offering a free personal training or get-to-know-your-gym session. Or setting up a gym mentor/buddy system, where current members hang with a new member for a day or two to show them the ropes.  Maybe its learn the basics classes or skills assessments that are required for all new members (much like you'd go through if you were to join a CrossFit box).

I know that's generally not the case, and most gyms sign you up, take your credit card information and turn you loose.  But that doesn't mean there aren't things that you can do yourself to help ease the transition.  

See if a friend of coworker belongs to the same gym and ask them to show you the ropes.  Sign up for a class if your gym offers them - it's a great way to meet a gym buddy, or at least get to know some familiar faces.  Be observant - see how others interact, ask to use a machine, treat the equipment, etc. and emulate them.  If you're not sure how to use a piece of equipment or perform a certain exercise, ask.  You could ask someone who works at the gym.  Or the guy or gal that just finished using the machine.  Or even uncle Google (we all know you have your phone with you on the gym floor - hopefully just for music and the occasional exercise Googling, and not for obnoxious phone calls).  

Most importantly, go to the gym with a plan and stick to it - set a workout that you want to complete and do whatever you need to do to complete it.  And start slow - its better for both your body and your mind to ease into your new gym routine.  Go for 10 minutes the first time and maybe just do a few light weights and some stretching.  No, that's not going to get you in the best shape of your life, but it will help you get comfortable with your surroundings.  Maybe the next time you can up to it 15 minutes, and maybe the time after that you venture over to the treadmills.  After that, maybe it's the weight floor.  You get the picture.  If you're not comfortable, don't throw yourself right into the lions' den for two hours and expect to experience anything other than pure, unadulterated fear and hatred.

If you already go to the gym regularly but are bored with your routine and afraid to venture into new, unknown areas of the gym (the weight floor! gasp!), ask a friend what workout they did yesterday.  Read blogs to get inspired. Hire a real-life or virtual personal trainer.  Use apps like Nike Training Club to do the thinking for you.

If you're too lazy to go to the gym, then make a bargain with yourself.  Tell yourself that you'll get a massage/pedicure/facial/new pair of shoes if you go to the gym 15 times in a month. Or use an app like GymPact to make sure you go.

If you're really committed to fitness, but have  experienced gymtimidation and have sworn off gyms altogether, I don't think that is a valid excuse to completely give up on your goals.  In this day and age, there are so many alternative options that don't include a smelly, sweaty, dark, intimidating gym.

There are tons of at-home workouts that you could do.  The BeFit YouTube channel has great options (and I just noticed that there are some full-length Jillian Michaels workouts on their now.  Oh, how I love Jillian's workouts).  Magazines like Shape offer a new workout every month.  There's HIIT.  There's plenty of DVDs that cater to all ages and fitness levels.  There are body-weight workouts that require no equipment.  Figure out what suits you best and Google around.  Try the first workout that tickles your fancy.  Not for you? Try a different one tomorrow.  You'll eventually figure out what types of workouts you enjoy, and you won't even need to leave the comfort of your home to get fit.  (Bonus: you also don't need to change out of your PJs if you don't want to.  And there's no chance for an awkward locker room encounter.)

There are also smaller studios that offer specific types of workouts.  You could try rowing, yoga, weight training, spinning, boxing,  Pilates, barre, swimming, rock climbing - the possibilities are endless and expanding all the time.  The downside to this option is that specialized studios tend to be more expensive than your big box gyms.  But, you usually get what you pay for - individualized attention, a great atmosphere, and instructors that care about your health and well-being.

If you've already signed up for a gym and don't want your membership to go to waste, why not add on a few personal training sessions.  Again, these usually aren't exactly cheap, but you'll get one-on-one instruction and a workout plan that's personalized for your body and your goals. Just make sure your personal trainer is accredited. If you're new to a gym or to fitness in general, this could be the kick in the butt that you need to motivate yourself to keep at it. Plus, if you're spending money on a trainer and know that you have someone waiting on you, you're less likely to flake because your bed is just so comfy.

My favorite option is to just ditch traditional workouts altogether and get outside.  Now, I know it's winter and the last thing you want to do is go outside.  But even so, why not start thinking of things that you want to do when it warms up.  Maybe go for evening walks.  Take a hike in the woods on the weekend.  Canoe or kayak on a balmy summer afternoon.  Try stand-up paddleboarding.  Run along the beach or on a trail.  And hell, while it's still cold and snowy, you could ski, or snowboard, or cross country ski, or snowshoe. You could build a snowman or go sledding (dragging that sled back up the hill in the snow is a lot of work). 

The bottom line is, I get it.  Gymtimidation, while a horrible word that needs to never be used again, is a real thing.  In my book, it's the same fear that many people have about networking.  Or going to a party alone.  You don't know anyone, while everyone else seems like old buds; you don't know why you're here or what you're doing; and you don't want to make an ass out of yourself.  So it's easier to just avoid the situation all together. 

Which is fine.  If you don't want to go to a gym, that's your choice and I totally respect that.  But don't use it as a reason to remain unhealthy.  Just as there are ways to get a new job even if you despise traditional networking, there are plenty of ways to find fitness without a gym.

Experiment.  Think outside the box.  Find something - or things - that work for you and make you happy and go with it. 

But don't let gymtimidation stand in your way.  You're better than some stupid, made up word.  You just have to show it who's boss.