We are all guilty of it — sneaking a peek at our neighbors during a workout class or at the gym. Is she sweating as much as me? Can he hold this position as long as me? Why is she smiling? Group exercise has many benefits, but there can be downsides, too, and comparing yourself to others may be the most dangerous one. Theodore Roosevelt had it right when he said, “Comparison is the thief of joy.”
But in a world of boutique fitness, where $30 water bottles and $125 yoga pants are commonplace, it can be difficult to avoid. Rather than simple, going to an exercise class can be daunting and mentally exhausting. In the worst cases, a class can induce more stress than a work meeting.
But it doesn’t have to be that way.
Exercise should be an escape from your everyday life stressors; time spent improving your health. That’s why it’s extremely important to cultivate a supportive environment for working out. Exercising in groups is great to keep you motivated and hold you accountable, but not if you fall into the trap of being intimidated. Research suggests the worse you feel about yourself, the poorer you perform.
[See: 7 Mind-Blowing Benefits of Exercise.]
So the next time you’re tempted to compare yourself to other exercisers — thinking you will never be that strong or that fast or that fit — follow this advice:
1. Remember why you are there.
You’re not at the gym to impress the other people in your class or the person on the treadmill next to you. Chances are, you started this fitness routine so you could get stronger, fitter or healthier. Remind yourself of that goal.
2. Realize every body’s different.
Each person has a different anatomy, pain tolerance and physique. Even if two athletes undergo the same training regimen, they will almost always have different abilities. Do what is safe and effective for you; just because your partner can complete a movement doesn’t mean it’s right for you. Exercise for effort’s sake and the positive changes it brings to you.
3. Do the work.
Put your best foot forward during your workout, and perform to the best of your ability. Not every workout session is going to be perfect, or even good, but continually showing up and putting in effort will help you develop mental toughness, which will assist you in many aspects of your life.
[See: 12 Psychological Tricks to Get You Through a Workout or Race.]
4. Set personal goals.
Write down your aspirations and look at them occasionally to remind yourself what you value and where you are going. These are your goals — no one else’s — and you need to stay focused on what is meaningful to you.
5. Be present.
Focus on your breathing and your surroundings; practice mindfulness when you exercise. Check in with yourself by thinking about how you are feeling, how hard are you working and what your body is telling you. There is an incredible relationship between the mind and the body. The central nervous system controls movements, and by incorporating your brain into your workouts, you can see notable improvements in your performance and make great strides toward reaching your goals.
6. Focus on technique.
Perform exercises correctly, with precision. If you can only manage to lift more weight or do more repetitions by using poor form, you’ll not only cheat yourself out of a quality workout, but you’ll also risk injury. With most exercises, if you do them properly and with good posture, you will fatigue easily. But all too often, we look at the person next to us and try to do better. But here is the reality: That person could easily be doing it wrong, inspiring you to reach for an ideal that isn’t ideal.
7. Appreciate yourself.
The body is an amazing thing and you should be grateful for all it affords you. Movement is freedom and we should never take that for granted. Too often, we focus on what we cannot do as opposed to celebrating what we can do.
8. Find your happy place.
Find a place to exercise that helps you feel good about yourself, whether it’s a group exercise class or a park with a beautiful scenic backdrop. Also exercising with people who build you up instead of tearing you down is an important facet of success — even if that means being by yourself from time to time.
[See: 8 Signs You Are Made to Be an Athlete.]
Fitness should bring us together, not pit us against each other. So the next time you are at the gym or on the running trail, give your fellow exercisers a smile and a thumbs-up for their efforts. Find your tribe.
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How Not to Be Intimidated at the Gym originally appeared on usnews.com
