Essential Mental Health Practices for Gym Goers to Enhance Overall Wellbeing.
- gracemcloughlin15
- May 19
- 4 min read
The gym is often seen as a refuge for physical fitness, but it can also significantly impact mental health. Beyond building strength or losing weight, working out can help relieve stress, elevate your mood, and foster a sense of achievement. To truly reap these benefits, it's crucial to integrate specific mental health practices into your fitness routine. Here are my top five essential strategies every gym-goer should consider whilst adding my personal experience...
Prioritize Mindfulness and Presence
EVERYDAY mindfulness is your awareness of your body and surroundings; at the GYM, this means focusing on each movement, the rhythm of your breath, and the energy of your environment.
My mental health was boosted when it could fully connect with my inner purpose, strength and intentions when lifting. Instead of feeling like a chore, the gym was a safe place to be congruent with my true self. During my sets, I pay attention to how my feet are grounded, where the tension is in my muscles, my breathing patterns etc., and cognitively, I am focused and determined. I am grateful to have the opportunity to be the best version of myself.
Meanwhile, research shows that practicing mindfulness can improve workout performance by 20% while also reducing anxiety levels. This focused attention can transform your training, making it about physical results, but also a more rewarding experience. By immersing yourself fully in your workouts, you're not only boosting motivation but also learning to manage stress effectively.
Set Realistic Goals
Celebrate every success, no matter how small. Understanding that progress takes time is critical for mental health. Gym-goers often struggle with unrealistic standards set by society, which can lead to disappointment and self-doubt.
Studies show that recognizing milestones, even minor ones, can increase your motivation and level of satisfaction by up to 30%. Remember, everyone’s path to fitness is unique, so be patient with yourself during challenging times.
I started the gym in a weak mental and physical position; I was close to letting inferiority and shame keep me in that state. Hours were spent on social media and online browsers with a hope to find inspiration... I turned off my phone with unmeasurable goals, guilt and worthlessness. Instead of measuring your progress against others, focus on your personal growth. Track your advancements in strength, endurance, or flexibility, and celebrate those wins, no matter how small they may seem. The GYM is for you and you only.
By managing your expectations, you can maintain a positive relationship with fitness, keeping your mental health intact. This approach can help you remain committed to your goals without feeling pressure.
Incorporate Rest and Recovery
Balancing workout intensity with rest is crucial for preventing physical and mental burnout. Giving yourself time to rest is important not just for muscle recovery but for your mind as well.
Incorporate rest days into your fitness plan and consider activities such as yoga or meditation. For example, dedicating one day a week to gentle stretching or mindful breathing can significantly elevate your mood and mental clarity.
Earlier this year, I decided to incorporate more into my routine to help my focus, enjoyment and motivation: I continued strength training four times a week whilst adding spin classes, dance classes and more functional training styles. My body struggled to adapt quickly, much to my disgust so I shamed and punished my body for being incapable. Five months later, I have graced my body. Each week, I take a mental healthy day with no exercise at all and allow all my energy to focus on my mental health.
Listening to your body and prioritizing recovery can sustain your fitness journey, ultimately benefiting your mental health. Remember that rest and movement should be tailored to YOUR needs.
Stay Consistent with Routine
Developing a consistent workout schedule significantly enhances mental health. Regularly scheduled workouts provide stability, which can be especially comforting in a hectic life.
Throughout my personal journey with managing my mental health, I reached a point where I was able to recognise dysregulation and would practice exercise as a healthy coping mechanism. However, I noticed that when I incorporated exercise as a stability of routine, I was less likely to reach points of extreme emotional dysregulation. The consistent implication of coping strategies in my daily routine supported my mental health before I reached emotional distress.
Aim to workout at the same times each week. For example, you could plan to visit the gym every Monday, Wednesday, and Friday at 6 PM. Building this habit can lead to improved focus and motivation, making it easier to stick with your fitness goals.
Research shows that those who follow a consistent routine are more likely to report positive emotional states—up to 50% more than those who do not adhere to a regular workout schedule.
Embrace the Joy of Movement.
Lastly, it's essential to find joy in movement rather than viewing exercise as merely a chore. Explore different activities to discover what you love, whether it's cycling, swimming, or participating in a fun workout class.
When you engage in activities that bring you joy, you're more likely to stay committed. A study found that people who enjoy their workouts are 60% more likely to stick to their fitness plans. By associating exercise with pleasure, you're effectively boosting your mental resilience and overall wellbeing.
I am grateful to have the opportunity to engage in movement that feels right for my mind and body. I choose to do movements that feel good for my mind and body.
The gym should boost mental health not hinder. When we are caught up in the perfectionist pursuit of body aesthetics, performance goals and societal pressure, it easy to loose the grip of our true intentions and purpose. These tips ensure the gym is aligning with our inner goals and who we are.
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