Tips to Overcome Gym Anxiety

Survey Reveals Gym Aversion Among Brits and Highlights Popular Fitness Searches

A recent survey indicates that nearly 50% of Brits are avoiding gyms due to anxiety about being judged, with 28% fearing they might misuse the equipment.

With the increasing popularity of outdoor workouts and beginner-friendly classes, there are plenty of alternative ways to stay active without stepping into the gym.

Live Football Tickets has analyzed the most searched “fitness terms and exercises” in January 2025 to help guide people on their fitness journeys.

The findings reveal that many Brits feel confused by exercises like the Bulgarian Split Squat, Lateral Raise, Deadlift, Goblet Squat, Hip Thrust, Plank, Glute Bridge, Lunges, Burpees, and HIIT workouts.

To help tackle some of the confusion, Health Coach Jodi Montlake and NHS GP Dr. Hana Patel have shared their expertise on how to correctly perform these exercises and avoid common mistakes.

Bulgarian Split Squat

The Bulgarian Split Squat tops the list with 39,415 searches in January, showcasing its complexity and the challenges many face mastering this effective lower-body exercise.

This move works the quadriceps, glutes, and hamstrings, making it a popular yet tricky choice for fitness enthusiasts.

Personal Trainer Jodi Montlake explains, "This is an excellent exercise for building lower-body strength. Your glutes, quads, and hamstrings will definitely feel the burn!"

Steps to Perform the Bulgarian Split Squat Correctly:

1. Position a bench or chair behind you.
   
   
2. Hold a dumbbell in each hand and stand with feet shoulder-width apart, facing away from the bench.
   
   
3. Step one foot backward, placing the ball of your foot onto the bench while the other foot remains firmly on the ground.
   
   
4. As you inhale, bend both knees to about 90 degrees, ensuring the front knee stays aligned with your ankle.
   
   
5. Exhale, driving through the heel of your grounded foot to return to the starting position.
   
   

Lateral Raise

Ranked second with 26,347 searches in January, the Lateral Raise is a go-to exercise for targeting the shoulders.

It focuses on the deltoid muscles, helping define the upper arms and shoulders. However, proper form is key to avoiding injuries and maximizing results.

"This is a simple and target-focused exercise suitable for various fitness levels," Jodi Montlake says. "You can perform it using dumbbells or resistance bands for equally great results."

Steps to Perform the Lateral Raise Safely:

1. Stand with your feet hip-width apart, holding dumbbells or resistance bands.
   
   
2. Inhale and adopt a neutral posture, ready to move.
   
   
3. Exhale while lifting both arms to the sides, stopping once your hands are level with your shoulders.
   
   
4. Slowly lower your arms back to the starting position, maintaining consistent tension throughout the movement.
   
   

Deadlift

Coming in third with 25,199 searches, the Deadlift is a fundamental exercise that many find both highly effective and intimidating.

Its effectiveness lies in activating multiple muscle groups, but improper technique can lead to serious injuries.

"When using kettlebells or dumbbells, it’s crucial to maintain proper form," says Jodi. "Stand behind the weights with feet hip-width apart, keep your knees behind your toes as you bend, and always engage your core during the movement."

Steps to Perform the Deadlift Safely:

1. Position yourself behind the weights with feet hip-width apart.
   
   
2. Inhale while bending at the knees and hips to grab the weights with an overhand grip, keeping your shoulders down, chest upright, and core tight.
   
   
3. Exhale as you engage your glutes and hamstrings, fully extending your hips and legs to stand.
   
   

Expert Advice for Safe and Effective Workouts

NHS GP Dr. Hana Patel emphasizes the importance of safety while exercising, noting, "Exercise offers immense benefits to your overall health, but precautions are essential to minimize the risk of injury.

While minor injuries such as strained muscles are common, some individuals may experience more serious issues like torn cartilage or fractures."

Dr. Patel recommends the following tips for avoiding injuries:

• Warm Up Properly: Raise your heart rate gradually with light aerobic activity to prepare your muscles for more intense effort.
  
  
• Cool Down Effectively: After exercising, gradually lower the intensity until your heart rate and breathing return to normal. Then, perform gentle stretches while your muscles are still warm to aid recovery.
  
  

Final Thoughts

Understanding the correct techniques for popular exercises can make a significant difference in achieving your fitness goals while preventing injuries.

Whether it's mastering the Bulgarian Split Squat, Lateral Raises, or Deadlifts, proper form and preparation are crucial.

Consider experimenting with outdoor workouts, beginner-friendly classes, or consulting fitness professionals to find what suits you best.

Remember, a great workout starts with solid preparation and a commitment to moving safely and effectively!

Source: dailyrecord

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.