The Common Fears Around Getting Started with Fitness
Fear of starting a fitness journey is incredibly common.
Many people know they want to get healthier, fitter, and feel better, yet something is holding them back with more arms than gigantic deep sea octopus!
For a lot of people, the hardest part of getting fit is not the exercise or diet but simply taking that first leap of faith.
Understanding the Psychology of Fitness Fear
Why Do We Resist?
Many people face deep-rooted psychological barriers to beginning their fitness journey. These can stem from past failures, low self-confidence, social anxiety, or fear of judgment.
All of which are legitimate, but all can be defeated quickly with the right mindset.
There’s also the natural discomfort that comes with change, especially if it means confronting something as personal as health and physical fitness.
Common Fears and Resistance Points
- Fear of Failure: What if I try and don’t succeed? This fear often holds people back, but it’s important to reframe failure as learning from mistakes. Failure doesn’t exist unless you quit.
- Fear of Judgment: Whether at the gym or from friends and family, many people worry about being judged for their current fitness level.
- Overwhelm by Options: The abundance of fitness advice, programs, and diets can leave people paralyzed, unsure of where to start. Paralysis by analysis!
- Fear of the Unknown: People often worry about new experiences or don’t know what to expect from a structured program.
The Behavior Change Model
The Behavior Change Model is based on understanding that sustainable fitness journeys are built through gradual, lasting habits rather than blowing up your entire world and trying to change everything at once.
This model has several stages that people typically go through when they start making lifestyle changes. Understanding this process can help kick those fears to the curb.
The Stages of Change:
- Pre-Contemplation: In this stage, you may be aware that change is needed but are not yet ready to start.
- Contemplation: You start considering taking action and weigh the benefits.
- Preparation: This is the planning phase, where you might look into options, plan a gym visit, or consult a fitness professional.
- Action: You begin implementing changes. This is often the most challenging stage and where the support of a coach or accountability can be most effective.
- Maintenance: With continued effort, new habits become routine.
How Understanding This Model Helps
The Behavior Change Model allows us to recognize that fear and hesitation are part of the process.
The key to success is not pushing through a single big decision but gradually moving through each stage, building confidence and commitment with each step. Get help when needed.
Breaking Through Barriers
Now understanding why fear happens and the stages of change, let’s smash it!.
These tips will help get started with fitness, keep motivation high, and make the process enjoyable.
Start Small with Tiny Habits
If the thought of a full workout routine feels overwhelming, start with a 5-10 minute commitment.
This “tiny habit” approach lets you prove to yourself that you can make time for fitness without the daunting pressure of a full routine.
Focus on Progress, Not Perfection
Aiming for perfect fitness or massive results from the start is a recipe for stress and disaster!
Instead, focus on simply making progress—one day at a time. This could mean one workout per week initially, then gradually increasing frequency.
Set Small, Attainable Goals
Setting manageable goals is crucial to feeling motivated. These goals should be specific, such as “I will do a 15-minute workout three times this week” rather than “I will get in shape.” We both know that won’t happen with the latter.
Get Comfortable with Discomfort
Every new habit feels strange at first. One key to making fitness stick is to embrace that discomfort as part of growth.
Remind yourself that while discomfort may feel unfamiliar, it’s temporary and leads to positive results.
Make it Social
The fear of judgment is real, but joining a class, finding a workout buddy, or joining an online group can provide the right support and accountability.
The Benefits of Taking the Leap: Why It’s Worth Starting
Once we take the first step, the benefits of fitness begin to speak for themselves. Here’s what people can expect as they make progress:
Physical Health Improvements
- Increased Energy: Even low-intensity exercise can improve energy levels and help people feel more active throughout the day.
- Improved Sleep: Consistent exercise is a natural way to improve sleep quality, boosts overall health and mood.
- Enhanced Immunity and Reduced Health Risks: Regular physical activity helps reduce the risk of chronic illnesses such as heart disease, diabetes, and obesity.
Mental and Emotional Benefits
- Reduced Anxiety and Depression: Exercise releases endorphins, the body’s “feel-good” hormones, which can significantly improve mood and reduce symptoms of anxiety and depression.
- Increased Confidence: Fitness often leads to a more positive self-image and increased confidence, a powerful benefit that impacts all areas of life.
- Better Stress Management: Regular activity strengthens resilience to stress, improving mental clarity and coping skills.
Life Beyond the Gym
Starting a fitness journey isn’t only about physical changes; it’s about experiencing greater freedom, confidence, and control in life. With every step forward, people find that their limits start to shift, opening doors to more activities, experiences, and adventures.
Term Sustainability: Building a Routine That Lasts
Starting is important, but sustainability is what makes a fitness journey successful. The goal is not just to get moving but to build habits that feel natural and supportive over time. If you can’t stick to it then it won’t work.
Embrace Flexibility in Your Routine
When we’re flexible with ourselves, it becomes easier to keep fitness going even through busier or challenging times. Find what works, adapt when needed, and keep moving forward.
Track Your Progress and Celebrate Wins
Whether it’s a journal, an app, or a simple calendar checkmark, tracking progress reinforces the positive habit. Celebrate each milestone to stay motivated.
Revisit and Adjust Goals
As people progress, their needs, preferences, and schedules may change. Reassessing goals and adjusting routines is a great way to keep fitness fresh and engaging.
Seek Support When Needed
A supportive community, whether online, at a gym, or with a coach, can provide encouragement and motivation when things feel challenging.
Starting a fitness and health journey is an incredible decision. While it might feel overwhelming at first, the rewards are more than worth it.
By understanding the fears that hold us back, knowing the process of behavior change, and then taking steps to start, anyone can find their way toward a healthier life.
Fitness isn’t just about looking different—it’s about feeling better, gaining confidence, and building the resilience to live life to the fullest.
Wade Dickinson