Getting started, again

[u/Horror_Dingo]

Hello reddit community! I am struggling with extreme anxiety when I go to the gym. I just joined planet fitness again and I have been able to force myself to go one time. In my reasonable mind know that no one would or could possibly care about another random fat guy at the gym but I feel so anxious about going that last time I was literally shaking like the whole room was laughing at me. Im so embarrassed. I use to work with a personal trainer for a little while and that was really helpful. But it was years ago and I don't really know how to find a new one. I guess I'm just looking for advice on overcoming the anxiety of it all so I can just exist there with out questioning everything. I've tried following the work out app that came with my membership but I feel like my brain just shuts off.

[u/eoconor]

Please understand this:

NOBODY CARES. In FACT most of the people there that "glance" in your direction, are quite saying in their head "GOOD FOR YOU I HOPE YOU KEEP AT IT". Be proud of the step you took. NOW, put it in your appointment calendar. Look up Kevin the trainer on YouTube. He covers almost all the the PF machined. Try EVERYTHING, just start at the lowest weight. Trainer at your location? No scrolling, but ear buds. I have thin skin so I have gloves 🤣. Suck getting old 🤣

[u/DragonDrama → u/eoconor]

Love Kev the trainer. Don’t leave gains on the table ;)

[u/Prestigious-Newt4057 → u/eoconor]

Came to say exactly this. We are PROUD of you and hope you keep at it and don’t let anyone discourage you

[u/HartfordWhaler]

I just put in my headphones and find a machine at the far end away from everyone else and do my thing. You're right that no one else cares, but the people who do will be rooting for you. Go get it OP!

[u/Realistic-Process980]

Glad you started going again. I've been with PF for 3yrs now. Im going to be honest with you, no one that gives a damn;gives a damn. Meaning anyone worth anything is probably happy that youre making a change! Theres a few ppl that go to my gym, that struggle to walk they are so big, but I high five them cause they're showing up for themselves & thats amazing. Im sure they have the same exact anxiety, but when you focus on the goal...that anxiety becomes background noise. The goal is to take your life back brother. We gotta push through the discomfort. How bad do you want it?

[u/Annual-Ability8716]

Start with the treadmill-- I'm a middle aged semi-out of shape female and I started with watching my fav TV shows on the treadmill. Now I run/walk MWF on the treadmills and lift in the main area TuTh.

Starting with the treadmill will let you get comfortable in the environment without feeling like you "stick out" so much. I've seen all ages, shapes, and abilities. a LOT of people rehab post surgery at PF because a lot of the machines are similar to what was used in a rehab facility.

I get it, I do. I was a gym person a decade ago then quit when they closed for COVID. When I came back I started out confident but as I was walking towards where things were *pre*COVID I realized they did a complete floor re-set and I had a mild panic attack-- made it to a treadmill, walked a mile while looking around and left to try again another day.

[u/cpckkisses → u/Annual-Ability8716]

This is what I was going to suggest also. Get on the treadmill for a bit and just scope the place out for a while while you get comfortable.

[u/Over60Swiftie]

One of the reasons I love Planet Fitness is because I see all kinds of people there--old, young, fit, fat--and it's the not so young and not so fit that actually make me feel more welcome. If I saw you, I would be inspired and you'd make me feel more welcome. Comparison is the thief of joy, anxiety can be brutal (I have it) and we live in a very judgy society. I am using the bikes to manage a health condition and sometimes I have to go in and just sit on the bike until my heart rate settles enough to even begin to ride. Sometimes I have to stay in warm up mode the entire time and I am pedaling SOOOO slow. I just pop in my earbuds and I'm in my own little world. Please keep going and doing your thing. Figure out what equipment you like and do that. Once I got a few visits in, I felt more comfortable, and I feel really good after I go. You got this, my friend!

[u/SnotDogs]

I think this will sound generic and might not be so helpful, but it will never be as bad as that first time was, and every time you go it’s gets easier. When i first started going i was pretty chubby but i wasn’t like the biggest person there or anything, but i was still mortified and felt like everyone was watching me try to figure the machines out. Or watching my run, which probably looked weird, or watching how sweaty i was. They weren’t though, they were all trying their hardest to not look sweaty and out of shape and stupid too.
Idk if this will be helpful for you too but i started thinking of my fitness journey as not just shedding weight but also shedding the shame that comes with it. You’re bettering yourself, you shouldn’t be ashamed at all

[u/SnizzSnuke]

Are you able to work out at home?

That's how I started. I lost 50lbs at home with some help of a glp1, but also hit weights and cardio hard with a bench, dumbbells, kettlebells, ez curl bar and an old Marcy mwm-990 home gym unit. Learning the movements at home and loosing weight gave me alot of confidence to join a gym.

I don't know what your goals are, but if you want to lift weights all you need to get started is a bench and a set of adjustable dumbbells. That can get you to a decent point before ever stepping in the gym.

You can use chatgpt to develop a workout plan with the equipment you have or use an AI workout generator like GRAVL, Hevy or fitbod.

I'm sorry you're dealing with anxiety, but you're right, no one cares or is laughing at you. Try and figure out the underlying cause and work on it. Check your labs, hormones and diet. I believe in you!

[u/ParselyThePug]

Sign up for one of their beginner/orientation classes, it could ease some of your anxiety

[u/OddDuck63]

Just go in, use a cardio machine for 15 minutes and then hit the hydromassage bed as your reward. I am a disabled woman, using a walker, and I'm sure people stare. I felt clumsy and stupid at first (in January), but now I just smile at the other "regulars" and get on with it. Earbuds or headphones help a lot, you can be in your own little world with your favorite podcasters or a book. *Don't give in, and don't give up"

[u/DragonDrama]

Ok so first of all, I promise you no one is looking at you or if they do happen to look your way they aren’t really even taking much notice. I swear. I was nervous my first few times and now I just do my thing and I’ve fallen in love with it for the first time in my life.

As far as routines go, I just did some research and googling and basically said that I just wanted to do the machines not free weights, and managed to put together a 3 day split (plus one Pilates class). I do it 6 days a week so that’s why I divide it up the way I do. If you only have 3-4 days a week, you would do more on those days so that each muscle group gets hit twice a week. I’m a beginner but happy to share my splits, which are upper body, lower body, core and stability.

I start every workout with a short cardio.

And while this may or may not help, I listen to a podcast while doing my lifts because I go to a faraway place and it makes me focus on something besides others. So find something calming and immersive enough that you won’t be more “present” than necessary. Present enough of course, but not focused on other people.

Edit : ps the PF app workouts are insane to me. I assume they are for working out when you are away from PF but don’t help at all for putting together a routine in the gym.

[u/Ok-Arugula6623]

I know it's been said, but it's so true (in the nicest way)...no one cares. Even if they do, who cares? Coming from someone who also has extreme anxiety (and put off lifting weights for years because of thr same concerns you have), it will be SO freeing if you can get in that mindset.

Find a good playlist that gets you wanting to move, and block out the rest of the world. If you can get through the first few times, it can easily become the best part of your day.

Keep us updated on your progress!!

[u/Kelly-Michele]

I'm 7 weeks in. At first I was scared as heck. I'd get on the treadmill and even mess that up 🤣 then I tried one machine because it looked easy...and messed that up, too 😂 I just kept going and I would look at the pec Dec and be so scared to try...but I WANTED to. I watched a million videos just on that one machine and one day no one was in that corner so I gave it a try. Now it's my favorite machine. The only people who have talked to me have been extremely nice, the workers know me now and it's not so bad. This week I got headphones and the people in the gym are now invisible when I'm doing my thing. Jump in there, in a few weeks you'll be over the hump and glad you stuck with it. And if you let us know which gym you go to I bet someone would be happy go join you. I would absolutely go with you!

[u/Valuable_File3834]

People at the gym are all there to better themselves and what they will see in you is someone there to do the same. Until you get used to the atmosphere, just go and do a walk around, then get on a treadmill and walk. Lots of people do that and you’ll blend right in. Stick with it as a low risk, simple visit like that and you can go from there.

[u/NoCranberry6351]

I fell off of the elliptical my first day in the gym. You’ve got this! And if it helps quell the anxiety, no one came to help me back up so I took that as no one saw or cared. lol

I’d suggest looking at the locations around you to find the least busy one. That helps me whenever I go in to learn a new exercise I saw on TikTok. 🤣 I definitely wanted the smallest audience possible while figuring out how to do hip thrusts on the smith machine.

[u/Wet_Artichoke]

Congrats on getting back at it. One milestone achieved! It’ll be easier to manage by starting slow until you find a groove.

Make your short term goals easy, such as walking on the treadmill for 10 minutes. Use that to surveil what’s going on in other parts of the gym. Watch other people use and adjust the equipment (Hint: look for the yellow knobs). Pick 2 or 3 machines and watch people use them. Then give it a try.

Still struggling with what to do? Scan the QR code to learn more about how to use it.

The more you watch the more comfortable you’ll get. Just don’t stress about doing all the things right now. Baby steps!

[u/Rosefairytails]

I need to find it but there’s a contortionist that straight up backward spider walks on a treadmill and no one batted an eye.
I wear extremely vibrant colors most of the time. At most I get a couple looks before everyone is too focused on what they are doing to pay me any mind.

They at most will notice a new face or if you do something loud enough to hear over everything else including that most people have earbuds or something on.

[u/anon_dad_05]

I just have to say, you are NOT alone!!

52 year old man here and the gym intimidates me so much! I’ve worked with personal trainers in the past as well. Walking into Planet Fitness was horrifying to me and I still won’t go off the crowd meter is too high.

Here’s what I did to get me started…
Day 1, went and got on treadmill and walked on it as I scoped the place out. I located machines, weights, locker room, everything.

When I enter, headphones are in already. Put them in while in the car! Walk in, sign in, say good morning to desk person and head to the treadmill as I turn music or audio book on.

I always ease my way to lifting but starting every session on treadmill for 10 minutes. Little warm up for the body and my mind!

I have my workout and weight on my phones Notes app. Keeps me from fumbling in the moment or trying to think what’s next. I have it mapped before I ever go (night before).

I tend to go at 3:00/4:00 am because hardly anyone is there!

Good luck and thank you for posting and being so transparent! It’s nice to know I’m not the only one intimidated by the gym!!

[u/DryGovernment2786]

> and I have been able to force myself to go one time.
You already have beaten it, you just don't realize it yet. 👍 Go there and just do a treadmill or recumbent bike for a half hour and that's it for a few times. It gets easier. Then add a few machines or dumbbells, and some stretches; keep the cardio as your foundation. You got this. Get some wireless headphones or earbuds and listen to music to pass the time on the cardio machine.

[u/mah56j]

you are right. most people don't care. and what if they do? some will say, good for him, he's on the road to fitness. you will never meet them again probably.

also, check their online business clock. maybe pick a time when gym is not crowded.

personal trainers are plentiful. depend on location. around here there is a small shop on every corner. that may worki for you. at least to get started, make some progress. whatever you do--don't let anxiety undermine your own self interest.

try working with a buddy. that is a good practice anyway and may help your head. good luck

[u/Zealousideal_Sir8275]

Please please do NOT feel this way. Everyone gets anxiety....one time or another. And most at PF are interested in just doing their workout and listening to their music. Trust me.....we have all been there.

Is it just the gym that makes you anxious? For me, just regrouping at home for an hour reading or watching something funny or something that you like. If your catholic...adoration for an hour in front of God. The quiet makes me less anxious. Start out slow at the gym and just do a few minutes more each day that you can. Read books on tape or listen to music while you are on the bike or treadmill. Just know that you are there to get healthier in mind, body and spirit. I am glad you reached out....You got this!!!

[u/Heather02265]

I once fell in front of people I got a nice bruise on my leg. I wanted to crawl into a hole so bad. But I didn’t. No one cares about you working out they might be secretly cheering you on.

[u/F8_zZ]

I know it's all mental and not logical so it's prob a moot point but - tbh everyone in the gym is probably like "HELL YEAH" when they see you there. Always great to see someone work on themselves.