Cependant, après quelques chansons, j’ai commencé à comprendre pourquoi les cours de fitness en groupe peuvent sembler vaincus. Malgré la musique emblématique de Britney Spears et tous mes mouvements préférés incorporés, j’avais peur de ne pas réussir tout le cours. Je soufflais et soufflais – encore une fois, seulement quelques chansons et en tant qu’amateur de danse – et je n’avais pas l’énergie nécessaire pour me consacrer entièrement aux mouvements, comme j’aime le faire. Peut-être pire encore, certaines personnes autour de moi – qui avaient je viens littéralement de terminer un autre cours de danse-semblaient vivre leur meilleure vie, faire les mouvements avec aisance et s’amuser, tout en même temps.
- Emily Decker, MSW, CPT, coach de mouvements intuitifs et préparatrice physique
Inutile de vous dire que j’ai été submergé d’émotions. Je me sentais gêné de ne pas pouvoir suivre. J’avais peur que si j’essayais de m’échapper, quelqu’un me verrait et je me sentirais inévitablement coupable et peu sûr de moi. J’ai également été déçu par le fait qu’un cours qui m’excitait tant s’est avéré être un échec. Pourquoi ne pouvais-je pas suivre comme tout le monde ?
Pourquoi les cours de fitness en groupe peuvent sembler vaincus
J’ai vécu de nombreuses expériences comme celle-là, et mes amis aussi. Il y a le instructeur de vélo qui pousse trop fort, le instructeur de Zumba qui semble ne jamais s’essouffler, le professeur de yoga qui vous corrige devant toute la classe et le cours d’haltérophilie où il n’y a que chemin trop de monde ou de personnes capables de gérer beaucoup des poids plus lourds. J’y suis allé, j’ai fait ça, (espérons-le) plus jamais.
Si vous vous êtes retrouvé dans des situations similaires, vous vous êtes peut-être également demandé si vous n’êtes pas « assez en forme » ou si vous êtes convaincu que tout le monde vous juge, ce qui pourrait expliquer pourquoi les cours de fitness en groupe vous semblent vaincus.
Dans ce cas, écoutez ceci : votre corps n’est pas le problème et vous n’êtes pas seul. « Si un cours vous semble accablant, ce n’est pas de votre faute ! » affirme Emily Decker, CPT, coach de mouvements intuitifs et préparatrice physique. « Si vous ressentez cela, d’autres personnes le ressentent aussi. »
Dans une série de graphiques qu’elle a publiés sur Instagram, elle a validé le fait que même les cours de fitness en groupe annoncés pour « tout le monde » ne sont pas toujours accessibles à tout le monde – et encore une fois, cela ne dépend pas de vous. C’est l’une des raisons pour lesquelles les cours de fitness en groupe peuvent sembler vaincus. Decker a partagé des exemples tels que des entraîneurs qui ne démontrent pas le mouvement, ne proposent pas d’options alternatives ou ne créent pas un espace sûr pour se reposer, ainsi que des gymnases qui ne sont pas conformes à l’ADA.
“I encourage you to ask yourself what the class itself would need to change to actually work for your body,” Decker tells Well+Good. “That can help shift the mindset from ‘I’m not good enough’ to ‘This is not good enough for me.’ You shouldn’t have to have been working out for months prior in order to take a class that is labeled for all levels.”
What to do when you feel defeated by a group fitness class
As much as it can feel like it, that bad experience doesn’t mean you can never do group fitness in any form again. You have a few options on how to proceed. They aren’t cure-all solutions, unfortunately, but can reduce the possibility you’re stuck in a not-fun workout environment.
Talk to the instructor
“The first thing I’d do if you aren’t feeling a group fitness class is tell the instructor and ask for different options,” Decker suggests. “While this can feel vulnerable, a good instructor actually wants you to do this.” (And other participants will probably be grateful you asked.)
If you’re like me, you want to be able to do this but don’t think you’ll be able to push yourself to. If so, Decker encourages practicing by yourself or asking for options in advance before class. “If they are unable or unwilling to give you alternatives that feel good for your body, you have every right to preserve your relationship with movement by leaving,” she adds.
Try a class you feel better about
For this one, ask yourself a couple of questions. Does this class’s description make me feel excited or nervous? Is there an easier version of this class?
For example, maybe you start with gentle yoga versus “regular” yoga. Maybe you want something high energy and opt for a Zumba class since you’ve taken them before. Keeping the volume of the class (how many reps and sets you’ll be asked to do in a given amount of time) in mind is also a smart move (pun intended) as that can affect your mental health.
And again, no shame if those options are overwhelming, too!
Look for recommendations
Get advice from people who have similar feelings about or experience with group fitness as you do. I’m particularly a fan of Facebook groups for this when I don’t have friends in the area to ask. In my experience, these groups usually have names that include the word “women” or “social” or “group” and the name of the city or area I’m in.
Then, you can search for posts or create your own, checking about recommendations for (truly) body-positive gyms, gyms that don’t push the “No pain no gain!” narrative, or that employ instructors who are fun, kind, and helpful.
While we all have different levels of what we can and want to handle in a group fitness class, this can be an avenue for getting started.
Redefine “group fitness”
Maybe, as much as you’d like for it to be, group fitness just isn’t your thing. (A room full of strangers? No thank you!) That’s okay, too!
If you want to avoid group fitness classes without feeling like you’re working out completely alone, consider what feels best for you. This may look like working out near people at a gym, exercising solo while a group fitness class plays on YouTube, or going on a walk with a small group of friends.
Signs a class or studio is truly welcoming
If you do go to a class, you may want to have an idea of what it will be like before you go—and we hear that! “A lot of studios will say their workout is for everyone, but the warm-up alone may be exhausting for many people,” Decker validates.
Sometimes, you can find helpful keywords on the website, such as “body positive,” “advanced,” “rigorous,” or “inclusive.” But what if you can’t find any clues (or don’t want to rely on words that may not hold true for you)?
It’s okay to call and ask! Decker shares some key questions:
- How many people are in the class?
- How much individual attention is given?
- What kind of teaching style does the instructor have (“No pain no gain!” or “Your body knows best!”)?
- How does the instructor respond if someone needs to rest or take it slow?
She also encourages advocating for yourself and your needs. “If you have a specific disability, ask about accommodations for it,” she says. “If you don’t like the answers, move on.”
Feeling overwhelmed in the middle of a class?
Unfortunately, even if you take all the “right” steps, you can still feel defeated. In those instances, Decker recommends taking a minute to breathe or slow down. “Sometimes simply slowing down by itself can really help alleviate anxiety and bring the body to a more comfortable zone, as long as we also actively accept that this is a valid and important option,” she says.
You can also take that moment to ground yourself. Decker recommends checking in with your five senses—what are a few things you see, hear, smell, taste, and touch? Notice where the exits are so that, if you decide to leave, you can do so as easily as possible.
Ultimately, what you tell yourself before, during, and after that experience shouldn’t be underestimated, either. “No matter what, we have to start believing that our unique experience matters as much as anyone else, and we deserve to make the choices that feel best for our bodies,” she adds.
Decker also emphasizes that there’s no “right” class for everyone; you have to account for many factors when it comes to finding a good fit. So at the end of the day, remind yourself that if you feel defeated in a group fitness class, it’s not your fault—it just may not be the best fit for your needs.
