Nobody is Looking at You
Many people start a new fitness routine at the new year, and this is a great thing! Moving and making your body more strong and flexible are surely the way to stay young and healthy. We all want to move through the world with ease and without pain. You need to keep moving to make this possible.
If you’re headed to the gym, be kind to yourself as you get acclimated to the new environment. I remember my time being “new to the gym” very well. I was the classic 98 pound weakling and I didn’t like it. I knew that getting stronger and building a more muscular body would give me confidence and make me feel better. And it did! But I had to get past my self-consciousness feelings.
As someone who has spent their entire life enjoying their time in the gym, I have good news for you!
Nobody is looking at you!
Any time we are new at anything we are self-conscious and feel like everyone is watching us flounder around and not know what we’re doing. But I’m here to tell you, without doubt, that nobody is paying you any attention.
Everyone at the gym is concentrating on their own workout. Especially in this day and age, most people move through the world completely self-absorbed and in their own bubble. Most people in the gym are wearing headphones or ear buds (not me) and are in their own little world. Unless you don’t know basic gym etiquette and get in their way, they will pay you no mind. (I’ve got some tips to help you fit in.)
I know that when I see someone who is clearly new to the gym, I rejoice for them. I know that their life is about to change in terrific ways! I also try to have a lot of grace as they learn to navigate this new environment.
Here are some tips that will really pay off for you!:
- Ask a friend to show you the ropes. We all know someone who is a gym regular. Ask them to come to your new gym with you and teach you the basics of how it works and good gym etiquette. (Most gyms will give someone a free one day pass, if not one week.) There are some basic procedures and rules about sharing equipment and using the space that you need to know. If you can’t find that friend, then ask the gym staff to do this for you. (If you don’t want to do either, give me a call and I’ll share this info with you!)
- Take a towel with you to the gym. I keep one in my car and take it in each time. If you are using a machine or bench, it’s helpful to lay a towel on it (or below) to show that you are using this piece of equipment. This is really helpful if the gym is busy. If you are working out by yourself, you can walk over to the water fountain and not worry about someone thinking you are leaving the equipment and no longer using it. I don’t use the towel on myself, though you can if you keep bringing a fresh one. I carry mine as a placeholder on equipment.
- Don’t sit and scroll on your phone. I suggest you leave the phone in the car or put it in your pocket if listening to music. You need to be aware of those around you. Someone may be waiting for you to finish on the piece of equipment you are using. But every time I go to the gym, someone is lost in their bubble and not paying any attention. Don’t be that guy. Don’t look at your phone, but focus on your workout. You’ll get finished faster, keep your heart rate up for better results, and no one will be annoyed that you held up their workout.
- Nobody is looking at you. Everyone is doing their own thing. If I notice a new person, I wish them well in my mind and go back to what I’m doing. I will only say something to them if it looks like they may be about to hurt themselves. And you’re going to learn the rules of the gym so you’re not getting in anyone’s way.
- Hire a trainer. If you’re new, get some good instruction. Sign up for just a few sessions, then tell the trainer that you just want to make sure you are doing the exercises correctly and understand how to use each piece of equipment. Most people quit because they either don’t see results or get hurt. If you make sure you are using the correct form and using the equipment correctly, you’ll see results and do the right amount of weight each time. And you won’t injure yourself.
- Find a friend! Working out with a friend is incredibly helpful and has been shown to be THE best way to stick to a new exercise program. If you know that someone is waiting for you at the gym you WILL show up. Plus it’s more fun to suffer through the newness together.
- Treat yourself to some good gym wear. Spend a few dollars to have the right clothes to train in. Whether they are practical or sporty and fashionable, wear what feels right for you, but make it gym appropriate. Your health is worth a few dollars to set you up for success.
- Be patient! It’s going to take some time, but it’s worth it. If you do something 10 times it becomes a new habit. Consider putting a chart on your fridge and giving yourself a gold star each time you go. This stuff really works. And find a picture of someone who has the type of body you realistically want to achieve. Put this picture on the fridge or bathroom mirror where you will see it often. These images are powerful motivators and will help you stick with it. Plus, take photos of yourself every month. It’s hard to see the progress in the mirror, but easier to see in a photograph. Then celebrate each success!
Have fun with your new venture, but mostly know that everyone really does wish you well. As I said, those at the gym are absorbed in their own workout and honestly not paying you any mind. Plus we’ve ALL been there. We all know what it was like to gather our courage and walk into the gym for the first time. We remember not knowing how things worked and feeling sore and frustrated. But we stuck with it and our lives are much better for it. You can do it too!
Tim Hinton
January 5, 2025
