8 Confidence Killers for Working Out in the Gym & How to Overcome Them

Lack of support

Getting to the gym can be challenging, especially when it’s hard to fit into your schedule or make the necessary arrangements. That’s why having the right support system is crucial to staying consistent. Without encouragement and accountability from people who push you to do better, it’s easy to lose motivation.

To build the support you need, be open with those close to you about your health and fitness goals. Share your commitment with family, friends, or coworkers—people you trust to hold you accountable. Have direct conversations to let them know you rely on their support. Knowing you’re backed by people who truly care about your success can boost your confidence and remind you that you’re not in this alone.

Not having a goal

The beginning of your transformation starts with your goals. Your goals are going to be what drives you, gives you direction, and keeps you focused with everything that you are doing. Even when you don’t see results immediately, relying on the vision you set out for yourself is what you will need to cling to in order to stay motivated and keep going. 

Establish SMART goals

  • Specific - You should be able to articulate the specifics of your goal. For example, my goal is to lose 30 pounds, tone my arms, and increase my strength by 20%.
  • Measurable - You need clear ways to track your progress, such as taking progress pictures, logging your weekly workouts, and documenting any other milestones related to your goals. 
  • Attainable - Your goals should challenge you while still being realistic and attainable. Progress happens when you push slightly beyond your current limits. For example, if you can do 20 pushups now, aiming for 25 is a realistic and achievable goal, whereas jumping from 20 to 100 would be unrealistic and discouraging.
  • Relevant - Your goals should also be relevant. For example, a relevant goal for someone trying to tone up and build muscle could be: Reduce body fat by 2–5% while maintaining or increasing muscle mass.
  • Timely - Your goals should have a clear timeline. Set a defined start and end date for the goals you're actively working toward. Once that timeframe is up, reassess and refine your goals to continue pushing yourself further.

Going to the gym without a plan

One of the biggest mistakes you can make is going to the gym without a clear plan of exercises and how you’ll perform them. Simply showing up isn’t enough—you need to be intentional with your time and efforts. To reach your goals, you must have a structured method in place.

One way to ensure you're prepared is by working with a 1-on-1 coach who can design customized workouts tailored to your fitness level and goals. An experienced coach provides accountability, helps with proper programming, and makes necessary adjustments to keep you progressing.

If you don’t need a fully customized approach, another option is following a predesigned workout program. This could be a structured plan created by a fitness coach, accessible through a document or a fitness app. A great fitness app should offer workout programs, track progress, and provide additional resources to support your journey. 

Checkout the 180ByBri fitness app

Comparing yourself to others at the gym

Never compare yourself to others in the gym, especially experienced gym-goers. Everyone has their own unique fitness journey, starting at different times and under different circumstances. Factors like time, commitment, genetics, and available resources vary for each person, so comparisons are neither fair nor productive.

Instead of focusing on how you measure up to others, look at what you can learn from them. They may have valuable tips, lessons from their own experiences, or insights on what worked (or didn’t) for them—whether it’s workout techniques, nutrition strategies, or supplements. Use their knowledge as inspiration to fuel your own progress. Remember, there’s no one-size-fits-all approach—what works for one person may not be the right fit for you.

Lacking guidance

Not having the right information at the right time can hold back your progress. With so much information available—whether on the internet, in books, or through other resources—it’s crucial to access the right insights at the time you need them. In today’s world of search engines, AI, and numerous tools, the key is finding the information that directly helps you move forward. This can save you time and frustration, preventing the cycle of trial and error that often leads to setbacks. While it may not be for everyone, seeking resources like coaching for fitness and nutrition can provide valuable guidance to streamline your journey and speed up progress.

Performing exercises incorrectly and risking injury

Improper form or lifting too much weight and getting injured can quickly undermine your confidence. That’s why it’s essential to learn how to perform exercises correctly before hitting the gym. You can even practice proper form at home in some cases. There’s no shortage of resources that demonstrate correct technique—find one you trust and use it to guide your practice. With the right training, injury is completely avoidable. Avoiding injury keeps you on track with your goals, preventing setbacks that could hinder your progress or reverse it while you’re sidelined from workouts.

Allowing Mom Guilt to sink in

Feeling guilty for taking time to care for your own health may seem like you're being selfish, but think about it: you can't effectively take care of your family if you're not taking care of yourself first. Prioritizing your health and fitness is one of the best things you can do for your loved ones—by setting a positive example, you're creating a standard of well-being in your household. Embrace time away for yourself as an opportunity to decompress and refill your cup. This approach should extend beyond physical fitness to encompass all areas of your life—mentally, emotionally, socially, and morally.

Feeling rushed to get back to family duties

Not having a partner or support system that allows you time to focus can add unnecessary pressure. Being rushed can make it harder to fully commit to your goals. It's important to have a partner and family who understand that taking time for yourself is essential. This doesn’t mean you need to spend hours in the gym—it simply means that when it's time for you to focus on your health, there should be understanding, acceptance, and support. This will help you approach your workouts with peace of mind, enabling you to make the most of the time you've set aside for yourself.

Sign up for the 180ByBri fitness app to access personalized fitness programs, track your progress, and explore valuable resources like podcasts and videos featuring insights from industry experts. If you're seeking a fitness coach for customized programs, structure, and accountability, sign up for my 1-on-1 coaching through the app.

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