How can I lose weight when I'm intimidated of working out at fitness centers?

Dear Reader, 

Being active has lots of benefits for your body! You might be relieved to know that many people find that fitness centers feel intimidating. Even so, finding a facility that fits your specific comfort level, abilities, and goals can go a long way. That said, losing weight can be achieved in many ways, not just in the gym, so if you’re still unsure, know that there can be other options!  

What is the connection between working out and weight loss?  

While exercise does burn calories, research shows that exercise alone may not lead to long-term weight loss.  For many people, exercise doesn’t burn as many calories as they think it does. However, some find that building muscle through physical activity can change their appearance, even if it doesn’t reduce their weight.  

Generally, weight loss occurs when you burn more calories than you take in. However, many find that the idea between “calories in, calories out” isn’t fully reflective of their weight loss experience. Losing weight typically requires a balance of being mindful about what you eat, sleep patterns, and increasing your daily physical activity. For some people, some health conditions can make it challenging to lose weight. For example, hypothyroidism and polyendocrine metabolic ovarian syndrome (PMOS) can slow how many calories your body burns. Other people may find that hormones or their metabolism change how their bodies gain or lose weight. As you consider weight loss, you may find it helpful to speak with a health care professional or registered dietitian to understand the ways that may support you most. 

Even if exercise alone doesn’t support long-term weight loss, working out in any capacity can help your physical and mental health.  

How can you manage gym intimidation? 

New experiences can be intimidating because of the uncertainty in the environment. A good place to start is to name what might be behind the nerves. Why does working out at the gym make you nervous? How would you encourage a friend who has the same concerns? 

While people of all body shapes and abilities have the right to feel accepted at the gym, many may still feel uncomfortable. However, research finds that gym-goers may be more critical of their own appearance than others are of them. 

To make yourself comfortable in a gym environment, you might consider: 

• Exploring different schedules. You might feel more comfortable going to the gym when it’s less crowded. Or maybe you’ll find a crowded gym feels like there are fewer eyes on you! 
• Dressing for you. Studies show that dressing in ways that make you feel good builds confidence.  
• Going in with a plan. How do you want to spend your time at the gym?  Some options may include taking a class, working out with a trainer, or following a workout app.   
• Finding a “gym buddy.” Having moral support while entering a new or intimidating space can feel less stressful. 
• Going consistently. The more you practice showing up, the more you might find that the gym starts to feel like a welcoming, familiar space.   

How can you find the right workout facility? 

Finding the right workout space for you can involve a lot of trial and error. Luckily, there are many options ranging from women-only strength training facilities to dog-parent run clubs. Taking the time to research local facilities, reviewing their policies, and taking a tour may help you find a place that feels comfortable. Some places may also offer trials before committing to a membership. These steps might help you get a sense of what they offer, the people who go there, and visualize if you'd feel comfortable there. 

What are other ways you can stay active outside of the gym?  

Joining a fitness center isn’t the only way to stay active! Some activities to stay active outside of a gym can include:  

• Getting outside. Walk, hike, or take your weightlifting equipment outside. You could also try outdoor workout classes like yoga or tai chi.   
• Working out at home. If you prefer more privacy, you can get a great workout from home with or without equipment. There are many follow-along options on social media platforms, apps, and online. 
• Joining a sport or active club: Local run clubs, sports-specific facilities like climbing gyms, or recreational sports are all additional options. Many community or team-sport activities may also allow you to find more inclusive environments, such as women- or LGBTQ+-only teams.  

Finding an environment and routine where you feel comfortable and can meet your movement goals can help you beat your "gymtimidation".  

Hope it all works out,