Gym anxiety is not foreign to any of us, whether you were terrified for months when you started out or still get nervous and uncomfortable at times. It might even stop some people from setting foot in the gym. However, with the immense health benefits that come with resistance training, it is a tragedy that some feel defeated by this trepidation.
Nevertheless, there are things you can do to get over that first hurdle. Sometimes just knowing what to expect and what to start out with alleviates that imaginary weight – the fear of people’s judgment.
See this as an unofficial guide to the “downstairs part” of the University of Stirling Sport Centre, more formally known as the Strength and Conditioning area, and how to cope with gym anxiety.
Why lift weights?
There has undeniably been a surge in popularity of weightlifting in recent years. Athleisure brands like Gymshark are becoming cultural phenomenons, with a large network of Influencers as brand ambassadors inspiring more young people to start going to the gym.
But it isn’t merely a trend. Aside from becoming stronger, there are several additional health benefits to Resistance Training or “lifting heavy”. It can improve your heart health, increase your metabolism, reduce your risk of diabetes and increase bone density, to name a few. Additionally, several claim to feel an improvement in mental health and a boost in confidence.
Resistance training has health benefits that not only are an investment in your current body but also help delay the effects of muscle deterioration we face as we age. Just like getting a degree, lifting weights is an investment in your future.
Getting your foot in the door
So, where do I start? It can be a little overwhelming when there are so many new impressions. But imagine it is your first day setting foot in the Strength and Conditioning area. Here is what I would do.
First, I would grab a yoga mat and do some stretching. Sit down and breathe, get an understanding of your surroundings. Ask yourself: Where are the benches? What do the squat racks look like? What do I want to try?
It helps if you have a plan beforehand. Do some research on what exercises you want to try and what the correct form looks like. Don’t be shy to check again when you are at the gym. We all do it, and at the end of the day: form is more important than fear of people judging you for not knowing it already.
Once you’ve decided, it is time to choose what equipment you want to use. Several of the same exercises can be done slightly differently. That’s the fun part; you can adapt it to what you find most fun and beneficial.
Equipment
A bench is your stable friend helping you lift those heavy free weights, without having to focus on balancing your entire body. For example, if you want to do a shoulder press, sitting on a bench will help you target that muscle even better if you are as stable as possible.
A bench has different adjustments depending on what kind of muscle group you want to target. At the end of the day everyone says different things. There is no such thing as the “best” setting for everyone, because everyone looks a bit different. My advice here is to follow gym influencers with a similar body structure to you and watch how they adapt an exercise to suit them.
Remember to always check that your bench is secure and stable! You don’t want to be falling backwards with heavy weights above your head.
Moving on to cables. The cable machine is your “everything” machine. You could do an entire upper-body workout with cables if you wanted to. With the cable machine, you have several different “attachments” to choose from, such as the rope or the straight bar. Again, this is a question of what feels right for you. A good rule of thumb is asking yourself if a setting or attachment is hindering your Range of Motion (ROM).
Many machines you see at the gym, such as the lat pull-down, are technically cable machines. This means that you can basically turn a cable machine into one too. For example, are you missing a row machine? Just get a bench over to the cables and adjust it accordingly.
Squat racks are where we go to the next level. Heavier weights also mean form is incredibly important, or you run the risk of injuring yourself. Make sure you start off learning the form and ingraining it into your muscle memory. When your brain knows the movement already, it can focus on keeping it throughout the exercise while lifting heavy.
Despite the name, I wouldn’t only go to the squat rack to do squats. This is simply a good place to use a barbell, be it if you want to bench press or do hip thrusts.
At the Strength and Conditioning area, there are barbell pads and additional barbells next to the yoga mats. Clips to keep your weight plates in place, are found in a bucket between the cable machines.
Gym Etiquette
People will say different things when it comes to defining “Gym Etiquette”. However, it is worth noting that many consider it rude if you miss these things.
Firstly, don’t leave your weights for the next person to lift off. It causes confusion if a machine or barbell is free and gives the next person the job to clean up your mess.
As for wiping down a machine, why not be that one person who cleans the bench when nobody else has? It may not be necessary every time you use a machine but considering how many people use the equipment every day, it doesn’t hurt. There are several stations with paper towels and a disinfectant spray available.
If you ever feel like someone is holding up a machine for too long, it is fine to ask them how many sets they have left. If you don’t have time to wait, often it will be fine “work in” with them. In other words, do your set while they are resting.
Conclusion
The strength and conditioning area really isn’t that daunting when you see it for what it is – a place to work on your physical and mental wellbeing. Once you know what you’re doing and have a routine, it starts to feel like you have no other choice but to go. I like to compare it to brushing your teeth; It may be a bother when you’re tired late at night, but you still do it.
When in doubt, there are always people there to help. Ask a friend to join you or go up to someone and ask them for help with an exercise. Gym community exists because we have all been through the initial weight of fear and uncertainty. Those who deny it are often still fearful of judgement.
The gym is a safe space for me now because what I see isn’t a reflection of my fear. I view it as a playground filled with adults trying to feel better, stronger, and that isn’t very heavy at all. It’s actually quite wholesome.
Featured Image Credit: University of Stirling
2nd year History & Journalism Student at the University of Stirling. Moved over from Sweden in 2024 to study in Scotland.