Working Out Always Made Me Self-Concious. Here's How I Overcame It

I’ve never been the most athletic person in a group.

I’m usually trailing behind in school runs, breathing harder than everyone else, or having to do knee pushups instead of normal ones. It’s always made me feel self-conscious about my limitations and almost every aspect of working out outside of school-mandated P.E. I walk into a gym and see people who are more muscular than me, are sweating harder than me, wearing better clothes than me, and God forbid, I see someone I know.

I’ve found that this has limited what I do at the gym, from the exercises I do to the equipment I use, resulting in my not reaching my full potential because of my anxiety about other people’s opinions. Many young adults experience this feeling of embarrassment or awkwardness, but it is possible to manage it. Whether you’re trying to get healthier or keep in shape, being self-conscious is a normal experience and can be managed for even the shyest of people.

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1. Plan Ahead Before Your Workout

Planning before working out is a great way of staying focused while also eliminating the feeling of aimlessness that can often accompany working out. This routine can be recorded physically or digitally, from writing a workout plan in a notebook or on a scrap of paper to typing it into your phone. For example, you can put down that you will walk on the treadmill for 15 minutes, then do cardio for 30, and maybe do some stretching afterwards.

This approach can make you feel more sure of yourself and give a sense of purpose to your workout sessions. This is why people will often have 'splits' or days allocated for certain muscle groups, such as pull day or push day.

It's important to remember that going to the gym doesn't mean you have to push yourself to the limit every day, either. You can take off days, do some stretching, or yoga. Resting is important for muscle recovery and also injury prevention.

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2. Listen to Music

Music always makes things better in my opinion--homework suddenly becomes doable, chores become less boring--and this concept can be applied to working out. I find that listening to hip hop, R&B, rock, or any high-paced/positive music makes me feel better about my workouts. It helps block out the noise of other people grunting and yelling, along with making you feel more self-assured. Furthermore, studies have shown that curating a specific playlist for working out can increase focus, reduce stress, and increase motivation.

You don’t just have to listen to music; however, you can also listen to podcasts or books on tape. Need to read an essay from your teacher? No problem, just listen to it when you’re pumping iron.

Listening to podcasts can also help redirect your attention away from outside voices, allowing you to only focus on the voice in your headset. Don’t have headphones? No problem! Many athletic centers have music playing, and sometimes, if you ask, you can get them to play your favorite genre.

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3. Bring a Friend with You

Dragging along a trusted friend who also wants to get stronger can greatly improve your confidence. Usually, it's better to bring only one friend, as having more than one can often become more overwhelming than helpful. For example, I might bring my friend Luna with me to our high school gym because she lifts weights there almost every day.

But, another example would be having my friend Grace whose on the track team, on a run with me. Having friends who work out more than you join in on your session can help because they can teach you better technique and correct your form, without having some stranger do it instead. Both of you are able to push yourself with familiar company.

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4. Wear Comfortable Clothing

Believe me when I say you do not need an $100 active wear set in order to be successful. Expensive clothes should not be what prevents you from going to the gym. So, you don't have the newest Lululemon tights?

A baggy shirt and non-jeans shorts will do perfectly fine. Nobody cares about how you look, especially when they are also sweating and red in the face.

My biggest piece of advice when it comes to clothing is to not wear synthetic clothing because the plastics in it can cause irritation when mixed with sweat and heat (at least for me). I would recommend cotton or merino wool. This will make you both feel better and be kinder to the environment. But if you choose to wear synthetic clothing, a mix of spandex or polyester offers durable material that dries fast and is especially good for running.

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5. Focus on Your Form

Gyms have mirrors for a reason, so you might as well use them. I use them to make sure my form is correct, and I’m not at risk of hurting myself. Even if you choose not to use a mirror, focusing on your form and doing slow, deliberate movements can both prevent injury and help you unable to think about how others view you.

If you do get advice, don’t take it personally. Whoever it is, most likely is doing it out of goodwill, not judgment. The purpose of a gym is to push you outside your comfort zone, so you might as well embrace it.

Another thing you can do is follow breathing techniques. This helps you be more controlled with your movements, and training yourself to monitor your breath can again redirect your attention from other people.

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Conclusion

No matter what, it is important to remember that fitness is a journey, not a race (no pun intended), and that everyone is at a different stage of their fitness journey. Even if you only spend 10 minutes working out or even walking, that's still ten minutes spent bettering yourself. Exercise has benefits beyond physical health.

It has been shown to reduce anxiety or depression and boost our self-esteem. Next time you feel self-conscious at the gym or wherever you may be, at least you're taking yourself out of your comfort zone.

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