Self-conscious at the gym? Here are three ways around that

Worrying what others think is one of the worst mistakes you can make when you join the gym

There's no shame in being self-conscious. It's completely natural, and to an extent is brought on by constant exposure to fitness models and influencers on social media. According to research conducted by Nuffield Health, over a third of young people say they feel too self-conscious to start working out at the gym. Self-consciousness can be destructive when you enter the weights room, potentially limiting your progress and potential. It doesn't have to hold you back, however - and you can control it. Here are three simple ways to overcome everyday gym anxieties:

1. Realise what others are really thinking

The vast majority of people will not be judging you. Most will be concerned about their own workout, even if it may feel as if they're looking at you or analysing your training. Despite how proficient another gym user may seem, it's highly likely they harbour a self-conscious nature too. Remember, no one was born squatting double their bodyweight. Apart from maybe Arnold. Instead of looking at a newbie as if to say 'what are they doing here?', an experienced gym user is more likely to be thinking one of the following:

• 'Why hasn't my one rep max moved up in months? I must be weak'
• 'If I train biceps twice as much, maybe people will forget about my small calves'
• 'Is this t-shirt tight enough?'

2. Join a gym class

Years ago, the only gym classes you'd find were Jane Fonda/Mr. Motivator-style legs, bums and tums workouts. Nowadays, most gyms offer classes which cater for all styles of training: whether that's boxing, kettlebells, yoga or even bodybuilding. For the self-conscious gym goer, this can be really helpful. Class workouts and group training foster a kind of social community at the gym, whereby the motivation of training with others increases your chances of achieving your goals.

3. Pick a training partner / PT

Training alongside a pal with a similar level of experience has two main benefits:

• Boosted training performance: with heavier weights lifted for longer
• It can negate any self-consciousness you feel

A study published in the Journal of Strength and Conditioning Research found people who trained with a spotter experienced greater strength on an exercise and performed more reps as a result. With volume a key driver of growth, this could be a decisive factor in reaching your muscle-building potential. Read more:

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