Why Fear is the Main Barrier to Starting a Workout Routine
Introduction
In a systematic review and meta-synthesis published by Prevention Science in 2021, the most frequently observed barriers were gender-based stigmas, discouragement, and negative comments, particularly in women who strength train. Other factors associated with poor adherence included boredom, poor knowledge of strength training, poor gym accessibility, lack of supervision or routine, and difficulty in balancing work and family life. Fear, in its many forms, is often the primary reason people hesitate to begin their fitness journey. By understanding and addressing these fears, we can empower ourselves to take that crucial first step.
Identifying Common Fears
Fear of Failure
Explanation: Many people fear they will not succeed or see results, leading to a sense of inadequacy.
Counterpoint: One of my longest participating clients, whom I met completely by accident due to the inadequacies of big box fitness, struggled with the fear of what the number on the scale would say. Following societal expectations for women to remain as small as possible, she never considered what muscle could give her. For women, it often feels like we are told about everything muscle can "do" to us instead of give us.
Fear of Judgment
Explanation: The gym can feel like a very intimidating place, especially for those who are self-conscious about their bodies. Which is all of us!
Counterpoint: As someone who has worked in the fitness industry for many years and never "fitting the ideal," it can be extremely challenging to overcome the feeling of constant judgment. You know the one place in a gym where you cannot roll your eyes at me is when I walk over to a loaded barbell and pick something up weighing more than anyone in the weight room giving me side-eye. That is the most powerful feeling to me in the world.
Fear of Injury
Explanation: Concerns about getting hurt or exacerbating existing health issues can be very real deterrents.
Counterpoint: When making a big life change that includes putting your body through positive stress, it is completely understandable to be hesitant. Media has also done a lot to show us all the terrible things that can happen when you workout. That is why working with an experienced and knowledgeable coach makes all the difference in the world. The worst thing you can do for your body is stop moving; pain is not the be all end all for your life. If you are patient, we can work through it, and you can know a life that may not be painful at all.
Fear of the Unknown
Explanation: Unfamiliarity with workout routines or gym equipment can be daunting.
Counterpoint: As a certified exercise physiologist and strength & conditioning specialist with years of experience, I understand the importance of proper education and preparation. I offer tailored personal training sessions that focus on building confidence and competence. I provide a supportive and non-judgmental environment where you can learn at your own pace. My extensive knowledge of exercise techniques ensures that you will always receive accurate and helpful guidance. I am committed to helping you set realistic goals and achieve them, offering continuous support and motivation throughout your fitness journey. My personal experiences in overcoming my own fears have equipped me with empathy and understanding, making me uniquely positioned to help you conquer your own fears.
Breaking Down the Barriers
Education and Preparation: Knowledge is power. Educating oneself about proper exercise techniques and what to expect can significantly reduce fear.
Setting Realistic Goals: Small, achievable goals help build confidence and a sense of accomplishment.
Support Systems: Surrounding oneself with supportive friends, family, or a fitness community can provide motivation and reassurance.
Personal Stories
I started my official certified career as a The Groove Method fitness instructor. My biggest fear was leading a room full of people while cuing and remembering choreography. My fear of incompetence was so overwhelming that it would actually take over me, causing my classes to be far less fun than they should be. In my head, everything requires perfection, and without it, no one gains anything, which of course is not the case at all. I kept teaching and growing, and now I have a strong client following who have graciously followed me from different locations because of the care and focus they receive.
Conclusion
Encouragement: Fear is a natural emotion, but it shouldn’t prevent anyone from achieving their fitness goals.
Call to Action: Share your fears and how you overcame them in the comments. Let’s build a supportive community together.