Starting at the gym can feel overwhelming, especially for those new to structured fitness routines or unfamiliar with a gym environment. Walking into a space filled with people who know exactly what they are doing can be intimidating. However, the physical and mental benefits of working out far outweigh any initial hesitation. Understanding how exercise impacts the mind and body can help overcome fears or anxieties associated with getting started at the gym. 

Sweating out Stress

Exercise is not just about physical fitness; it also plays a crucial role in mental health. Engaging in regular physical activity has been shown to reduce symptoms of stress, anxiety, and depression. 

When you exercise, your body releases endorphins, also known as “feel-good” hormones, which help to improve mood and decrease stress levels. Physical activity increases serotonin and dopamine levels in the brain, chemicals that contribute to feelings of happiness and relaxation. 

Dr. John Lewis is the founder and president of “Dr Lewis Nutrition” and adjunct Associate Professor in the Department of Psychiatry and Behavioral Studies at the University of Miami Miller School of Medicine. 

As a research scientist, mental health expert and active gym-goer, he says, “When I started working out regularly, I noticed a huge difference in my mood. I felt more energized and less anxious, and over time, it just became a part of my routine that I looked forward to.” 

But what actually happens to the body and brain as you move?

“Movement directly influences brain function, helping reduce stress hormones and promote neuroplasticity, which can enhance overall mood and cognitive function,” Lewis continues.

At the University of Miami Herbert Wellness Center, students and community members can access personal trainers who provide individualized guidance and workout plans to those interested. Nathen Kosiba, a junior at the University of Miami and personal trainer at the Wellness Center, also emphasized the importance of mental benefits. 

“While most people start exercising because of those physical benefits they’ve seen in other people, the mental ones are less easy to notice,” Kosiba says.

Like Lewis, not only does Kosiba acknowledge that he is less stressed after working out, but also notices an overall mental clarity and boost in his mood, which is especially helpful for his academic schedule.

“Your body physically responds to a good workout to improve your mental state,”  Kosiba continues.

Workout Worries

One of the most significant barriers to starting a fitness journey is overcoming “gym anxiety.” Many individuals fear judgment or feel self-conscious about their abilities, especially when surrounded by more experienced gym-goers. However, overcoming these fears is crucial in establishing a long-term commitment to exercise. 

Starting with manageable goals and gradually increasing intensity can prevent burnout and help build confidence. It is essential to listen to one’s body and progress at a comfortable pace. 

Seeking professional guidance, such as working out with a personal trainer or even an educated friend, ensures exercises are performed correctly, reducing the risk of injury. Lewis and Kosiba both emphasize the importance of paying attention to physical cues and not pushing oneself beyond safe limits. 

Kosiba advises newcomers, “You’re going to the gym to better yourself, so don’t waste your energy making comparisons to the other people in there. It’s easy to look at what everyone else’s training methods are when you’re newer and unsure of what you’re doing, but at the end of the day everyone has their own goals that they are pursuing.” 

Lewis feels it all comes down to the following: “If you are in a situation where you have a compromised health issue and you start exercising and then you start feeling better, well, then that becomes self-fulfilling…it becomes a positive feedback loop. As you continue becoming stronger, fit and more able to do things, you’re more functional, you feel better, your outlook on life is better and then all of that positivity just builds,” he says.

A sophomore at the University of Miami, Rachel Hecht, a frequent gym go-er, felt that once she got over the “hump” of gym-anxiety, she saw a real change in her physique and confidence.

“When I first started working out, I would often compare myself to others and discredit my abilities to do the proper exercises. Although it was difficult to manage my fears, I realized facing them was the only way to get over it. Over time, the more I went, whether alone or with a friend, the more confident I became, Hecht says.”

Routine, Routine, Routine

Developing a sustainable fitness routine is key to maintaining consistency. Identifying enjoyable workouts makes it much easier to stick to a routine. Whether it is weightlifting, yoga or a group fitness class, finding an activity that sparks your interest can make working out feel less like a chore and more like a rewarding experience. 

Having a workout buddy or personal trainer can also increase motivation and accountability. Exercising with a friend can make an experience more enjoyable, and knowing that someone is expecting you and holding you accountable at the gym can serve as an extra push on days when motivation is low. 

Lewis explains,  “Over time, if you’re consistent… you will have a reduction in symptomatology of one of those issues. If it’s depression or anxiety, it doesn’t matter, you will get relief from both of those issues.” 

To not let emotions take over, Kosiba advises starting slow and setting attainable goals for habits.

“Becoming physically fit is a slow and steady process. A lot of people, when they begin their fitness journey, start by doing everything they can all at once … What usually ends up happening is that those people find themselves unable to maintain the changes they’ve made, and they burn out,” Kosiba says.

The hardest part of starting a fitness journey is taking those first steps. Whether it’s overcoming gym anxiety, creating a sustainable routine or understanding the benefits of exercise, each effort brings you closer to a healthier, more balanced lifestyle. 

The gym is not just a place for bodybuilders or professional athletes; it is a welcoming space for everyone, regardless of fitness level or experience. By prioritizing physical activity and maintaining consistency, individuals can experience long-lasting physical and mental improvements. The key is to stay patient, set realistic goals and embrace the process of self-improvement. 

words&photo_alexandra yessios

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