An exercise psychologist shares how to overcome workout intimidation.
You can probably think back to a time in your life when your workout game was on point. You won the battle against the snooze button each morning to get to that early morning class. You felt confident and strong. But maybe you aren’t in that place anymore — and that’s 100 percent okay.
Breaks from movement and working out are a natural part of life. Maybe you have been recovering from an injury, had a baby, or have been battling crushing grief or depression. Or maybe you’ve just been too busy or unmotivated. If you’re ready to make a change and start moving your body more, getting back to a workout routine can feel overwhelming. There are both psychological and physiological reasons why getting back into movement can be hard, but with conscious effort, there are ways to overcome both the mental and physical hurdles.
Why It’s So Hard to Start Moving Your Body After Taking a Break
It bears repeating that taking sporadic breaks from exercise is natural and it’s nothing to beat yourself up over. If it’s been a while since you’ve exercised, know that there are very real reasons why it feels so difficult to get back into it.
“One of the most commonly reported challenges is the difficulty in resuming exercise after such breaks. It happens to everyone!” says Jodine Williams, a sports and exercise psychologist. “Life can change very quickly and we aren't always ready or able to be flexible to the changes. There are both psychological and physiological reasons why getting back into movement can be hard.”
Williams explains that one reason why it’s so hard to start exercising again is because it can be challenging to change routines and form new habits. “Habits are created through our routines and regular participation in the same actions. In addition to the behavior changes that habits have, we also create pathways in our brain, which reinforce the habits we create. When we take a break from this, we break those habits and the routine. This can make it hard to get back into the swing of things when we return,” she says.
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When movement isn’t a regular part of your routine, Williams says it can also impact how you view yourself. “We can lose trust in our own abilities to take part in the activities at the same levels. For example, we might remember how quick we ran a mile before and not believe we can do that again. This can make it hard to try and motivate ourselves back into movement,” she says.
When you do start to exercise again, it will likely be more difficult than when it was part of your normal routine. This physical discomfort, Williams says, also makes getting back into an exercise routine challenging and can also feed back into the negative self-view she described earlier.
How to Overcome “Gymtimidation”
When you’re up against these mental hurdles, stepping back inside the Club can feel overwhelming. This feeling is so common that Williams refers to it as “gymtimidation.” What’s the secret to overcoming it? Dennis Torres, a COACH+ at Equinox Van Mission, says that when you walk into the Club, it’s important not to compare yourself to others. “Everyone has a different starting point, but taking that first step is a positive move toward better physical and mental health,” he says.
Williams says it can be helpful to set a realistic three month goal. “Goal setting can be a powerful tool to keep you motivated, give you something to work towards, and help you see your achievements. Set goals that are challenging, realistic, and have a timeframe attached to them. For example, ‘I want to attend the gym two times a week consistently for the next three months,’” she says.
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If you are working out on your own, Torres says it’s important to have a game plan. He adds that warming up with some dynamic stretches is always a good place to start. Then, think about what your goal is and go from there. Do you want a more cardio-based workout for that feel-good endorphin rush and to support your heart health? Head to the treadmill for a light jog. Do you want stronger muscles and bones? Pick up some dumbbells. In either instance, Williams recommends starting small and slowly building up your activity. “This will have a positive impact on allowing you to maintain consistency and stay motivated,” she says.
Williams says it’s also important to start with a workout you enjoy. That could mean going for a walk or jog, taking a yoga class or even swimming some laps. If you choose a type of movement you enjoy, you’re more likely to make it a habit.
Both experts say that signing up for a class at the Club can be a great motivator for getting back into movement again. “For someone who is just starting to work out again, choosing classes that are beginner-friendly, adaptive, and focused on building a solid foundation is key,” Torres says, citing classes like Pilates, yoga, and cycling.
No matter which class you choose, he recommends telling the instructor that you are just getting back into movement. That way, they can offer up some modifications if you need them. He also recommends starting with just one to two classes a week so that you stay mentally motivated (instead of overwhelmed by a full schedule of classes) while also protecting your body from injury.
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Besides taking classes, Torres says it can also be helpful to work with a trainer when getting back into exercising. Not only can a trainer help you achieve your goals, they are also trained in helping someone start exercising again after an injury or postpartum, which decreases the likelihood of injury as you get back into the swing of things. Torres adds that it’s important to listen to your body. While feeling sore is good, he says you shouldn’t be in pain. If you need to go back to taking a break, that’s okay.
By taking incremental, progressive steps toward rebuilding a fitness routine and prioritizing ways of moving your body that you like, you’ll soon find movement as part of your routine once again. All you need to do is start!