If just the thought of working out feels more exhausting than the workout itself, this article is for you.
Thinking that you need some baseline level of fitness or a certain size to start working out is one of the biggest reasons people delay (and never begin) improving their health. We put ourselves in a double-bind where we’re damned if we do and if we don’t. No one gets “fit” without starting somewhere — and yet we keep hoping to somehow get fit or thin before actively (or sustainably) trying to change our habits.
While we usually just compare ourselves to people who’ve been working out for ages, we have to remember that they once started without anything, too. Think Arnold Schwarzenegger was born ripped? Nope. He once struggled lifting normal weights just like the rest of us. And that graceful yogi who can put their legs around their head or touch their toes like it’s as easy as drinking water? They probably looked like a perpendicular bar their first time bending over.
No matter your size, lifting weights for the first time is hard. No matter your fitness level, pushing your heart rate up and running to your max is hard. No matter your weight, holding your first plank for more than 10 seconds feels like time has stopped just to torture you.
If you want to learn how to push past the mental blocks stopping you from starting, keep reading. While we all know it’s about progress, not perfection, actually putting that mantra into practice is a whole other thing. Ready to challenge your long-held fears and take one step forward?
Let’s get started.
If it feels like there’s always something stopping you from working out, there is: your thoughts and fears. Here’s exactly what’s getting in the way:
You’re scrolling through socials and see some fitness influencer doing a one-armed handstand on a paddleboard. Next thing you know, you’re forgetting about the workout you planned and reaching for something to munch on to calm the frustration of feeling “so far behind”.
This is a classic example of all-or-nothing thinking, where if we feel like we “failed” or aren’t even close to our goal, we give up entirely. Not only do we give up, though, we often go to the other extreme and prove to ourselves just how bad off we are. The “progress not perfection” mantra goes out the window.
With all-or-nothing, you’re pretty much living like a rubber band with too much pressure put on it — one extra tug and it snaps, flying to the other end of the room. Without some wiggle room (i.e, compassion), you fly from one extreme to another. Like “I’ll go to the gym five days a week!” then when you only go once, you’re a “failure” and may as well stop trying altogether.
Most of us shut down when we feel overwhelmed or afraid. Too much can make us go into “freeze” mode, where we feel like we can’t handle anything at all. So if you’re not used to working out and everything around it feels like “too much” or too scary, you’re naturally not going to feel like you can even start.
Without a game plan, overwhelm sets in. The unknown is always scary, so we need to make working out something safe by knowing exactly what “working out” means. Going to the gym three days a week is too vague. It needs to be, “I’ll go to a spin class on Tuesday at 6:30 pm and see how I like it.” It doesn’t have to be anything big (in fact, it really should be small and easy), but it helps if it’s specific.
We all have a tendency to compare ourselves to everyone else, it’s human nature. The funny thing about that means we’re all stuck in our own personal world of comparison — that person you think is judging you is actually just judging themselves. You can bet they’re checking themselves out in the mirror and looking for their own imperfections the whole time.
We’re all a bit self-conscious, and that’s okay. It’s also okay to feel self-conscious and put yourself out there anyway. After all, you’re not working out for that stranger at the gym, you’re doing it for you.
You might have had bad experiences in the past, but that doesn’t mean every future workout will be the same. While opening yourself up to that fear is hard, staying stuck is harder.
Maybe you’ve got a bad knee, sensitive back, or you just don’t trust your own coordination. The thought of pulling a muscle or hurting yourself so that you can’t work out at all is a valid fear. The irony is that staying active can strengthen your body and prevent re-injury. It’s a bit of a balancing act in finding the right workouts that strengthen you, which is why hiring a reliable personal trainer can be so helpful.
Not only do they prevent injuries by showing you specific movements for your issues, but they relieve that heavy pressure and fear of not knowing what you should do. Even one session can be enough to take away that fear and feel confident with a game plan.
Right now, heading to the gym or working out consistently might feel as manageable as climbing Everest. Part of that is because of overwhelm. Specifically, trying to do too much too soon or just unhappily waiting until you’re magically feeling more comfortable about it. Neither of those options works. Here’s what to keep in mind:
Need help figuring out what movement actually feels good for you? A trainer can help you explore options — no pressure, just support.
Forcing yourself to do exercise you hate is not a recipe for success. Movement should be fun, or at least enjoyable enough that it releases those endorphins and feel-good chemicals to make you learn to like it more (just like how runners get addicted to running because of the “runner’s high”).
Learn more about how to make fitness fun and enjoyable instead of a chore here.
How do you actually enjoy moving your body? Whatever makes you feel good is what to go after. It doesn’t have to be some intense HIIT workout, CrossFit, running, yoga, or whatever new trend is out there. Any type of movement you enjoy is good for you.
If you don’t know what that movement might be, that’s okay — it’s a great opportunity to experiment. The internet is full of beginner-friendly classes to try. You could also invest in a personal trainer who tailors a plan specifically for your interests and goals, taking the guesswork out of it (if hiring a personal trainer feels scary, this article is for you).
Here are a few beginner-friendly movements to try:
Remember to start slow. Choose just one thing to try or focus on before moving on to the next. That could be one walk after dinner or lunch this week, or 10 minutes of stretching to music as a work break every afternoon (set an alarm reminder).
The slower you go, the better your chances of long-term success. Read more about creating and sticking to goals here: Mastering SMART Goals: Your Guide to Achieving Success.
We’re social beings, and we know that with the right support, we feel safer. That sense of safety can help us do scary things, like working out. For example, working out with a trainer has been shown to help people get more consistent and actually enjoy exercising more.
The accountability that comes with someone by your side can make all the difference in the world. Even if it’s just temporary, they can set you in motion and help you create habits that you can continue on your own.
Some ways to create support in developing movement habits:
We’ve all heard it: “You just need motivation to start.” The truth is, motivation is like that friend who pops in now and then, but never really sticks around. In reality, your fears around exercise won’t suddenly disappear. You won’t wake up tomorrow (or three months from now) and love your body and feel zero shame, guilt, or fear around exercise. These things linger, so we have to find a way to do what scares us anyway.
How? That’s where sticking with your “why” comes into play (along with a practical strategy that’s actually maintainable — like getting a workout buddy or trainer and starting slow with movement you enjoy).
So instead of waiting for motivation to kick in, focus on experimenting with movement. If you don’t like what you try, that’s fine — but at least you tried! That’s what deserves celebrating.
Each week, write down what you tried. Not what you succeeded at, but what you tried. It’s time to train your brain to focus on the effort, not the result. In the end, it’s the consistent and small efforts over time that will add up, not that 3-week stint of hitting the gym 5 days a week.
We know there are countless fears around working out, and we don’t ignore them. Just the opposite — our trainers make sure you’re comfortable and meet you where you’re at. There’s no pushing or yelling, it’s about genuine care and interest in finding out what makes you happy.
We know that nobody feels confident in something they’re not used to doing. We also know that this fear doesn’t have to keep you stuck. That’s why you can choose someone you’re truly comfortable with and start with simple, realistic goals that sound interesting to you.
If you’ve tried going at it alone before, maybe it’s time to take a new approach? You don’t have to figure it all out alone. Give our free 14-day trial a try, and see for yourself the difference having someone by your side can make.
Written by Jennifer Olejarz.
