A new trend has taken TikTok by storm known as "Shy Girl" workouts. Confident female gym users have been sharing their recommended workouts on the video sharing platform for those struggling with confidence when it comes to working out.
“Gym-timidation”, is a real phenomenon surrounding heightened feelings of self-consciousness when at the gym with 67% of women experiencing it according to PureGym. The no frills health club spoke to fear expert Dr. Margee Kerr, she said: "Going to the gym can be scary, because it is a social experience. Working out in a public space can be just as scary as public speaking.
"In a gym we might feel like everyone’s eyes are on us, watching our every move, waiting for us to slip up. And as highlighted in a past survey by PureGym, nearly two in five reported fearing they would look stupid in front of others, the same number also reporting feeling nervous others would judge their body shape."
The expert also revealed that working out in a public space can be just as scary as public speaking. In a gym people might feel like everyone’s eyes are on them, watching their every move and waiting for them to slip up.
And as highlighted in a past survey by PureGym, nearly two in five reported fearing they would look stupid in front of others, the same number also reporting feeling nervous others would judge their body shape.
The Shy Girl workouts are centred around exercise plans that require zero or minor equipment and can be completed in just one area of the gym. They don’t include movements that people may find uncomfortable doing in front of others and are simple enough to remember and execute.
Their purpose is to build up confidence when first working out so you can move on to other pieces of equipment and areas in the gym. So far, the videos have garnered over 193.7 million views under their hashtags on the app and range from Shy Girl chest workouts to Shy Girl back workouts.
TikTokers such as @brookeworksout and @califullerfit have offered a mini-series on their TikTok accounts that showcase their favourite ones.
There's also plenty of resources available from people who understand the fear and how the best, tried and tested ways of making progress with your fitness and confidence.
Dr. Kerr’s nine top tips for overcoming gym-timidation
Don’t deny your fears
"Denying, or attempting to suppress your fears, doesn’t work - in fact studies show it does the exact opposite. The more we try to NOT think of something the more salience, or importance we give it, and the more it commands our attention, making it difficult to pay attention to anything else."
Acknowledge them
"Take the time to think about what exactly makes you nervous about going to the gym. Is it not knowing how to use the equipment? Judgement from others? A fear that maybe you won’t be as strong as you want to be, or perhaps as strong as you used to be? After each fear you write down, ask yourself why it scares you, and if it is worth giving up all the gains you outlined."
Make a plan
"Write down your plan for your first workout in explicit detail but keep it manageable. For example, it could be as simple as “Drive to gym, walk in the door, put personal items in a locker, take an introduction class, clean up in the locker, drive home.”
Remind yourself that it is you who is in control
"We tend to elevate and focus on the negative, so take time to write out all the steps you look forward to taking and celebrate each one, starting with congratulating yourself for choosing to take on a new challenge."
Make a list of all the gym's positive gains and keep it somewhere - like your phone
"Fear likes to push all your positive thoughts to the back of your mind and increase anxiety the closer you get to a scary situation. Having your list handy to review before you go to the gym and even on your way to the gym when your anxieties are at their peak, will help give you the boost to push through."
Adopt a curious, playful and adventurous mindset
"Think of the gym as an adult playground, because it is! Approach new machines and routines as opportunities to learn, where mistakes are a normal part of trying something new. Give yourself permission to not know how to do something perfectly the first time you try it, or even the second or third time!"
