How do you get over a total fear of exercise?

[cheeseisthebest]

I just can't do it. I feel like I need to be competent at something before I can do it and just build it up in my head and don't go. I've joined a gym, had a trial session with a PT but I can't remember a lot of what they said and it all just felt totally mortifying and embarrassing. What can I do to get over this? I need to do something.

Accept that gym exercise doesn't float your boat and try several other forms of exercise until you find something you enjoy,

What could I try? I used to like running many years ago but got shin splints

Can you swim? It has the advantage of avoiding red faces and sweating. You can wear goggles and a cap and feel quite anonymous.

You could just walk on the treadmill or use an exercise bike until you feel more comfortable in the gym environment. You don't have to use the other machines.

What do you enjoy? Nice long walks? Bike ride? Roller skating? Vigorous gardening? Yoga? Home workout videos? Bouncing round an inflatables park? Rowing, horse riding, swimming, pilates?

I really don't know what I would enjoy. Maybe swimming. My gym has quite a nice pool, I just feel like I should be lifting weights or something.

i guess understanding that even the smallest amount of exercise is beneficial and rather than viewing it as this huge thing you need to be fully competent at realise that its totally fine and totally reasonable and actually very beneficial to just go and do something, anything.

So start small, go along, walk on the treadmill on an incline for 20 mins. Look around, see what other people are doing.

Use YouTube beginner exercise videos to see how to use weights and equipment / machines.

If you can afford it have a few more sessions with a PT, to get a routine going.

Realise that every single person who is confident in the gym started the same place and accept that it is OK to be a novice, all experts are novices at the beginning are they not?

Start small, use YouTube or PT, have a plan going in rather than winging it each time.

and remember that even one or two solid sessions a week will make a very positive impact on your health - you don’t have to be grinding 7 days a week

Why do you think you aren't competent?

Set your expectations lower. Today I am going to do these 3 things, with low weights, for 3 sets. Then next week - more exercises / weights / sets.

Or sign up for more sessions with a PT, until you feel competent.

Or accept that practice makes perfect and set a (realistic) goal - I am going to work towards one perfect press up / chin up / heavy deadlift in 6 months, I will start with one imperfect one today.

If the gym has a nice pool then go for a nice swim. Swimming is good all round exercise, gets your heart and lungs working, and the resistance from the water is good for your muscles. You can go do 10 minutes on an exercise bike first, but any sort movement is good for.your body and overall health.

Start small. Go to the gym for 15 minutes on one piece of equipment. Repeat until competent. Then switch to another piece. Once you are competent on a few you can piece a routine together.

But really you need to work on your mindset - it is not healthy to need to be competent at the outset of a new activity.

Why not work out at home until you feel more confident. You tube someone like Joe Wicks or Caroline Girvan if you'd like to lift weights and do some work outs in your own space and time.

It's common to feel very conspicuous when you're not used to doing something alone. I remember feeling like everyone was staring at me the first time I had lunch alone in a cafe.

My advice would be to go and have a plan. Write it down in your phone: lots of people will be using their phones to change music and make notes on their workouts, so that is normal and gives you something to do with your hands.

Maybe the first time, just go and plan to do a 30 minute walk on the treadmill to get your bearings and see how it's laid out. Make it your objective to notice what other people are doing, where they get the equipment from, where the cleaning spray is kept etc. If you feel like it, you can maybe try a different movement or simply make a mental plan for next time.

Remember that people are very focussed on themselves in the gym. They're not there to people watch, so don't worry.

Would you be better in a class?

Does your gym do group exercise classes? The instructor tells you what to do, you don't have to be 'good' at anything, just follow what they say.

Thsnk you this is all really helpful.

I was you. I am now fit and active. I actually enjoy exercise and miss it on the days I don’t do it.
I go to a bootcamp in a local park twice a week and have a PT session with the guy who runs it once a week. I started with pt sessions so I knew I was able to join the classes. The people who do it are fun and it’s sociable, I have made some friends and now it’s as much about catching up with them as it is being fit.
despite being an natural introvert really thrive in a group where everyone is trying hard and doing the same thing - there’s a solidarity in it that makes it fun.
So I would say keep trying until you find the thing that works for you. It’s definitely made a massive difference to my mental and physical health.

Get a free one month trial with Classpass and try different things. I was at rock bottom after my divorce and Classpass is what motivated me to get into fitness. Through that, I discovered hot yoga suited me the most. It was painful, no doubt. I envied the strength of the other people there, and never could have imagined I’d be able to do a lot of the poses. I stuck with it and have made such huge progress. It’s impacted my strength, flexibility, balance, patience, focus immeasurably. You can’t expect quick results - it’s incremental, and your muscles will learn to adapt. Finding what suits you and sticking at it is the key.

I totally agree with @heidiwine - I’m an introvert too, but love the communal aspect of a class. It’s quite a wonderful sight when we are all moving in unison; all different abilities, ages, body shapes and weights, men and women. Nobody gives off competitive vibes - they focus on their own practice. I’ve met some wonderful people, and the space and teachers have such a lovely energy. It’s an integral part of my life now, but it’s been a journey to get there. I did try gym equipment, but I got bored. Classes work for me as there’s a shared purpose.

The other thing that motivates me is wearing lovely gear to my classes! I really lacked confidence in my body as I’ve always been skinny, flat chested, shapeless. It’s taken me to get to my 40s to appreciate and actually like my body. I’m more toned now. Wearing nice fitness outfits has helped me with my body image.

Have you a local area forum? Or does the gym have a noticeboard? What about advertising to find a gym buddy? Loads of people who are just getting started or would like to get started on weights particularly - and particularly women - would like somebody to spot them when they lift and check their form and do the same in return.