GYMTIMIDATION IN FOCUS
Have you ever felt anxious at a gym? Does the thought of going to one fill you with dread? ‘Gymtimidation’, as Ryan Hall writes, is more common than you might think
In the 2022/23 UK Fitness Report, commissioned by Puregym, 56% of gym-goers revealed they suffered some form of gym-related anxiety. Human nature is a broad science, and there is no hard and fast rule as to how anxiety affects each individual. But for men in particular, the gym can be an intimidating place. A 2021 study, published in the journal Wellbeing, Space and Society, for example, found that men often try to out-compete each other in the gym to adhere to stereotypical masculine images, which can lead to increasingly toxic atmospheres.
While most of the men I spoke to identified with this narrative and worried about not being strong enough, I heard other, more nuanced stories. One man told me that he felt intimidated setting foot in a gym unless he was wearing the latest, branded gym clothing. Another told me that he knew he was
unfit, knew that going to a gym would lead to a healthier lifestyle, but wouldn’t go because he was worried about being judged by others. A further theme that came through was not knowing how to use certain bits of equipment, or feeling stupid when having to ask how to set up a machine.
Anyone and everyone
Gymtimidation doesn’t discriminate, either. Sam Shaw has been a PT for the last 12 years, as well as a professional fitness model. When I speak to him, he strikes me as a bright, bubbly, confident guy. He’s clearly very knowledgeable and passionate about his job. But he’s also suffered from a form of gymtimidation.
LIFT OFF
New to weight lifting? Here’s how to work out smarter and harder
1. Pick the right weights
If you’re unsure of the weight to use on a given exercise, err slightly on the low side and concentrate on good form. As an example, assume you’re aiming for 8-10 reps on shoulder press. If you hit 10 reps in your first set, increase the weight by around 5% at the next session. If you can’t even get 8 reps in your first set, you’ve started too heavy. Drop the weight by 5-10% for your remaining sets. If you’ve only got one set of weights, pick a number of reps that means you’re close to failure by the final move or slow the tempo.
2. Be flexible
If the gym’s busy or your kit of choice is being used by others, you’ll need a back-up option. There are alternatives for every move. Use a dumbbell for a kettlebell swing, for example, or the cable machine for the TRX biceps curl.
3. Log your lifts
At the very least, record the weights you’re using, so you can aim to better them in your next workout. If you’ve got time, though, reco
