Fitness tips: How to overcome your workout fears

Before you go to the gym: In anticipation of doing something that scares you, visualise the best-case outcome. Spend some time picturing yourself (looking through your own eyes) going through the whole activity – eg entering a gym, approaching a climbing wall, going to the top and then getting down again safely. Run through that positive representation a few times.

When fear kicks: in Your internal voice may verbalise your worst fears, causing your body to freeze in panic (“I’m going to fall!”) First: breathe. This slows the heart rate and calms body and mind. Next, talk to that internal voice to reassure it. Address your fears and affirm your safety. Remind yourself what you can do: you are not that far off the ground; you can do this; you have done it before; many others have managed it, and you can, too. And remember, you wanted to do this activity for a reason, so switch your mind from fear to fun.

Everyday confidence: Train your mind to support you. I start my day in bed imagining the day ahead going the best it could. Do this regularly and you will notice the difference.

Start with less intense classes: The level of difficulty of some gym classes can feel too intense when you’re new. If you go too hard in an attempt to keep up with the class, you might hurt yourself. When scanning the group exercise schedule, look for level 1 or beginner classes. At the start of class, let the instructor know you’re new so they can offer support.

Make sure you have the appropriate shoes for whatever workout you’re doing. This will provide the correct support for your joints and reduce the chances of injury. It’s also important to make sure your muscles are warmed up, so don’t forget to warm up with a light jog or a few minutes of jumping jacks before you go full throttle.

Create a support group: This one’s a biggie. People may be afraid of failure and not even realise it. If you’re not on top of it, this underlying fear can lead to procrastination or not even trying at all. The best way to overcome this fear is to face it head on. Write out your fitness goals, have a plan, and tell people about your plan so that they can support you and hold you accountable.