"I don't want to go to the gym": what makes you skip workouts

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Don't confuse lack of motivation with anxiety.

It is often said that if a person cannot get himself to workout, he lacks motivation. Sometimes this is true, but the reason may be different - in an excess of anxiety associated with visiting the gym.

Moreover, often such anxiety is not even realized: you seem to like to train, but you absolutely do not want to go to the gym. Let's figure out what to do with it.

How to distinguish between anxiety and lack of motivation

These two factors can be easily confused because they can feel the same: you just don't feel like going to workout. Although these situations sometimes go hand in hand, they are very different from each other.

Lack of motivation is a condition in which you lack energy. For example, if you are very tired at work, did not get enough sleep, or are sick.

Anxiety, on the other hand, is a very charged state.

You have a lot of energy, which, as a rule, does not find a way out. The reasons for anxiety can be very different: fear of judgment, lack of a clear plan of action, discomfort from a large crowd of people or forced contact with strangers.

Each person has a different trigger, and what some people don't even notice can be serious stress for others. To overcome anxiety and make going to the gym a pleasant and regular activity, use several methods.

How to deal with anxiety

Find and eliminate stressors

First of all, you need to find out what frightens and upsets you so. It may not be so easy, because often you hide the real reasons even from yourself.

Sit in a relaxed atmosphere and think about what bothers you the most in the gym.

When you find the cause, think about how you can fix it. Here are some ideas for that.

• I don't like the fact that they are looking at you. Try going to the gym at a different time, when there are fewer people, use headphones with your favorite music, and do breathing exercises between sets (more on this below). Over time, you will realize that others do not care about you.
• It is annoying that there is a pitching around, but you are not. Nobody is born strong, you need time and regular exercise to get in good shape. In addition to getting rid of such mental attitudes, you can change the time of visiting the gym so as not to face a large number of athletes and bodybuilders, invite friends to the gym or switch to home strength exercises until you gain a suitable - in your opinion - condition for public sports.
• Unhygienic is frightening. Take a towel with you to lay it on mats and exercise equipment, treat the dumbbell handles and the bar with an antiseptic.
• You get bored between sets. If you can't get a friend into the gym, find something to do between sets: do filler exercises, read something on your phone (just set a timer to rest so you don't sit too long).
• I don't like the absence of a system. Take a few sessions with a trainer (if you can't work with him all the time) or find a workout program.

Eliminate stimulant supplements

To increase energy levels - and their motivation - people often drink coffee or energy drinks before exercising.

Caffeine does indeed increase performance by keeping dopamine levels high in the attention regions of the brain. Thanks to this, a cup of coffee or an energy drink reduces the feeling of fatigue and increases the desire to exercise and give all the best in the workout.

At the same time, in anxious people, caffeine can increase negative symptoms. Therefore, it is better to skip coffee and other caffeinated drinks 2 hours before your workout.

Learn to calm down

To combat anxiety, try the practice of deep breathing. It affects the body at the physiological level: it shifts the balance towards the parasympathetic nervous system, provides a sense of calmness and well-being, but does not cause drowsiness and lethargy.

Dedicate 10-20 minutes to breathing before exercising. Lie down or sit with your back straight, relax. Breathe in deeply through your nose, counting to eight to yourself, and then exhale for the same number of counts.

Concentrate on your breathing and, if possible, do not drift into your thoughts.

You can use this technique in your workout as well. Instead of looking around between sets, sit and breathe for 2-3 minutes while you rest.

Exercise to the maximum

You need energy to be nervous. When its reserves come to an end, anxiety is greatly reduced. Perfect for "killing" the central nervous system:

• Heavy multi-joint movements with free weights- Squats, deadlifts, bench press, pull-ups, press standing, barbell pull to the chest in the slope.
• High-intensity interval training (HIIT)- alternation of periods of super-intensive work and light recovery activity or rest.

By a happy coincidence, these same activities are the best for pumping strength and endurance and spending a lot of calories.

Do your best, squeeze everything out of yourself, and you will cease to be nervous. You will also become strong, resilient and reach your fitness goals faster.

Eat Right Before Exercise

Carbohydrate intake increases levels of serotonin in the brain, a hormone that promotes feelings of pleasure and reduces anxiety.

We don’t suggest eating too much sweets, but a protein-carbohydrate shake of juice and protein powder before workout can cheer you up and keep you engaged. You can also make a drink at home from regular foods, just drink it 60 minutes before class so that there is no feeling of heaviness and belching.