How to Survive Gym Class

Last Updated: February 11, 2023

Gym class is often one of school's more intimidating experiences. But a large part of what makes it so is your attitude toward it. Focusing on the positive and actually taking part can immediately turn phys ed into something to be enjoyed. Knowing how to deal with your classmates can also make you feel less embarrassed for not being great at sports (or even less resented for being really, really good at them). Finally, showing up prepared for phys ed just as you would with any other class will help you survive.

Method 1

Method 1 of 3:

Building a Positive Attitude

1
Look forward to phys ed. Don’t make gym class worse than it is by dreading it all day. This is probably the only class where teachers aren’t telling you to sit still and be quiet, so make the most of it. Even if exercise isn’t your thing, focus on the parts that you do enjoy about it. These could be:^{[1]
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- Seeing particular friends who share the same class or gym period.
- The chance to go outside and get some fresh air.
- The physical benefits of exercise.
- Not having to sit behind a desk for the next 40 minutes.
2
Participate. Maybe you’re not athletic at all, or maybe you’re not particularly great at one sport or activity. Whatever it may be that turns you off about phys ed, don’t let this stop you from taking part. Instead, get in there and just go for it!^{[2]
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- Refusing to take part will set you apart and will get negative attention from your teacher. You also miss out on bonding with other students.
- Remember that you’re being graded for this. Your teacher doesn’t expect everyone to be a star player, but they do expect you to put yourself out there. Pay attention and listen to your teacher, and show them that you're trying your best.
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3
Focus on personal bests. Remember: gym class isn’t a tryout for the school team. Don’t beat yourself up just because you can’t run a mile in five minutes or throw a 50-yard pass. Regardless of what game or activity the teacher has you do, just concentrate on improving.^{[3]
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- Keep your goals realistic. For some people, this might be, say, shaving a minute off their mile time. For others, it might simply be running a mile without having to stop, regardless of how long it takes.
- Having fun is its own goal. If nothing else, just look forward to the opportunity to move around and shake yourself out. As long as you do that, then you’ve met a goal!
4
Don’t grumble about it. Maybe you hate basketball, or feel tired, or would just rather be some place else. Put it out of your mind or, failing that, just keep it to yourself. Unless you have a valid complaint (like a real injury or illness), don’t whine about having to take part.
- Complaining out loud or to yourself won't make you feel any better. Try to focus on the positive aspects of gym class.
- Staying positive might even help other students who are in the same boat. Mood can be infectious, and if you're encouraging and positive, gym class may be more for you and anyone else who is struggling.
- Complaining make your teacher think that you’re not giving it your all or that you are disrespecting them, which could affect your grade.

Method 2

Method 2 of 3:

Dealing with Other Students

1
Find a friend. If nothing else, having a buddy in class can make it more enjoyable. Obviously, if friends of yours from other classes share the same gym class or period as you, hang with them. If not, reach out to others. You could try:^{[4]
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- Complimenting people when they score or pull off an impressive feat.
- Telling someone they must be tough as nails when they recover from a spill.
- Making a sarcastic joke about the joys and wonders of phys ed to others who look less than pleased to be there.
2
Act fearless. Dive right in and play to the best of your ability. Don’t act afraid of the ball or other players. Impress them with your self-confidence, even when you’re not particularly good at whatever you’re playing.
- Of course, you don’t want to be seriously injured, but don’t be afraid of scrapes and bruises. Recovering from a spill and walking it off without a complaint can be just as impressive to other students as hitting a homerun.
3
Keep your sense of humor on display. That spill you took might really hurt, or that ball you missed should have been an easy catch. Whatever the goof was, just laugh it off. After all, it’s only gym class, not the World Series, so don’t take things too seriously. Show anyone who might be tempted to make fun of you that you are perfectly cool with laughing at yourself.^{[5]
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- Sure, some students might get really competitive over a baseball game in phys ed. Just keep your cool and shrug it off if a teammate gets upset with you for ruining a play. Keep in mind that everyone else probably thinks that this kid looks way more foolish for getting all worked up over a pointless game in gym class.
4
Refrain from showing off. If you happen to be really, really good at sports in general or one in particular, save the superstar plays for the school team or league sports. Although this may seem like a great chance to impress people, keep in mind that others aren’t as skilled as you. Do your best, but remember good sportsmanship and don't rub it in your classmates' faces.
- Remember: this isn’t a tryout, so you're not competing with your fellow students for a spot on the team. Have fun and give it your all, but don't get competitive or nasty.
- Teamwork, cooperation, and good sportsmanship are all important parts of gym class (and your grade). Remember that your grade won't suffer if you're not the star athlete every day. Make sure you're passing to your classmates and giving them a chance to play instead of always dominating the game.

Method 3

Method 3 of 3:

Being Prepared for Class

1
Wear the right clothes. If your school makes you wear a uniform, then obviously wear that.^{[6]
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- Also make sure your sneakers’ laces are tied right. Loose sneakers can cause you to trip or even injure yourself.
2
Wash your clothes regularly. Gym class will make you work up a sweat, which can lead to body odor. Wearing the same outfit day-after-day can make you smell worse if you don’t wash them, since they’ve already absorbed your sweat. Bring a fresh change of gym clothes to school each day.
- If the school makes you wear a uniform, see if you can get two. This way you’ll still have a clean change of clothes even if you didn’t have a chance to wash yesterday’s dirty outfit.^{[7]
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- Handwashing them in the sink with a drop of detergent is better than nothing at all if using a washing machine every day isn’t practical.
3
Bring soap, towels, and/or other hygienic products. Some schools may require you to shower after class, while others only recommend it. If you have a choice, it’s obviously up to you. Either way, bring a bar of soap to either wash in the shower or give your armpits a quick cleaning over the sink, as well as a towel to dry yourself.^{[8]
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- Alternately, you could use baby wipes to give yourself a quick wash down.
- Applying deodorant or antiperspirant before and after gym is also a good idea.
- If you are required to take a shower, just remember that everyone is just as embarrassed as you probably are.
4
Find out future lessons. Ask your teacher what games or activities they have lined up ahead in the coming days and weeks. Lesson plans may change day-to-day due to the weather or other factors, but since teachers have to split space and equipment when more than one gym class is held each period, they can give you a general idea of what to expect. This way you can:
- Practice on your own, outside of school, if you’d like to improve your performance during class.
- Bring appropriate clothing if needed, like an extra layer or waterproof clothing for outdoor activities.
- Get extra pointers and advice during a private conversation instead of having them shouted at you during class.
- Show that you take the class seriously, which proves that you are really trying.

Expert Q&A
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Question

How do you do well in PE?

Paige Bowen, MA, EdM
Physical Education Teacher
Paige Bowen is a Physical Education Teacher at Oconee County Primary School in Watkinsville, Georgia. Paige has over 20 years of physical education teaching experience. She was awarded the Oconee County Primary School Teacher of the Year for 2002-2003. She received a B.S.Ed. in Health and Physical Education from the University of Georgia in 1996 and an M.Ed. in Early Childhood Education in 2003 from the same institution.

Paige Bowen, MA, EdM

Physical Education Teacher

Expert Answer

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Gym class is about getting active and having a good time. Don't worry about being the best or whether you did something right or wrong. Just do your best and have fun.
Question

I'm nervous about the changing in front of people. Will they stare at me?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

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This is a big hurdle for many people. It might help to know that almost everyone feels uncomfortable about the changing room. Being prepared will help. Have your gym gear ready and with you so you can go straight to the change room. Try to be early and find a place in the room up against a wall or in the corner. If you glance around, you might see that everyone is trying hard to get changed without being noticed, too. Practice quickly changing at home. Make sure your underclothes are clean and presentable. By the end of the semester it will be much easier!
Question

What if you think that the gym teacher just doesn't like you? Today I'm pretty sure I heard my gym teacher talking about me, referring to me as the "deadbeat" kid.

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

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It's never nice to feel like someone is saying bad things about you. Ask yourself if your attitude and behavior could change to prove them wrong. Listen to the teacher and watch when the teacher is demonstrating. Eye contact will help your teacher see that you are present and trying your best.