The mere thought of going to the gym could cause your heart to race and your sweat glands to activate, but not in anticipation of the heart-pumping activity that awaits you. Instead, it’s possible that feelings of worry and anxiety are preventing you from really committing to a regular gym regimen.
60% of people are anxious about working out in the gym. And this is something we need to change fast!
Honestly, you are not alone. I’ve seen gym anxiety affect a lot of other gym goers here at Strength Ambassadors, and I’d be lying if I said it hadn’t affected me every now and then!
Overcoming gym anxiety is easier said than done, however you can overcome these feelings and adhere to a sustainable fitness regimen whether you’re just starting out, returning to the gym for the first time in a while, or you feel this way every time you go.
Here are some tips from a personal trainer about overcoming gym anxiety.
What is gym anxiety?
Gym anxiety refers to the fear of going to the gym or working out in a gym. Most people feel this way the first time they enter an exercise facility. The simple reason for this is because you have no idea what to expect.
Another sort of gym anxiety that some people face is fear of the unknown throughout their workout. This is especially true if someone else, such as a personal trainer or group exercise instructor, is writing your workouts.
Working out in front of others, like starting a new job, a new school, or presenting a presentation, may greatly tap into our fears. In these instances, we examine ourselves for areas where we are sceptical or doubtful about our own abilities.
We do this by comparing ourselves to our peers and examining how we believe we are comparable, better, or worse. We also compare ourselves to our expectations of what we believe we are capable of, our mental depiction of our ‘best’ self.
Common reasons people feel anxious at the gym
Gym anxiety is more common than you might think. Most people who walk through the doors of a gym for the first time (or the hundredth time, honestly) have felt some version of it. That knot in your stomach, the urge to turn around before you’ve even signed in. There are usually some very real, very relatable reasons behind it.
- Not knowing how to use the equipment. You’re staring at a machine with about fifteen adjustment points and zero obvious instructions. It happens to everyone.
- Self consciousness about how you look. Whether it’s your body, your fitness level, or the way you move, feeling like people are watching and judging is one of the most common reasons people feel anxious at the gym.
- Not knowing gym etiquette. Do you wipe down the machine? Is it okay to rest between sets? When you don’t know the unwritten rules, the whole thing feels like a minefield.
- Comparing yourself to others. It’s hard not to glance around and feel like everyone else knows exactly what they’re doing. They probably don’t, for the record.
- Fear of judgment. This one sits at the root of a lot of gym anxiety. The worry that other gym goers are watching, critiquing, or laughing. (They’re almost certainly not. They’re thinking about their own workouts.)
- Social anxiety. For people who already find social situations difficult, a busy gym floor full of strangers can feel genuinely overwhelming.
- Being new to fitness altogether. If you’re not sure what your fitness level is or what you should even be doing, walking into a gym can feel incredibly daunting.
- Being new to a specific gym. Even experienced gym goers can feel that wobble when they step foot in a new gym for the first time.
None of these things make you weak or unusual. They make you human.
But fear not, your fitness journey doesn’t have to come to an end. Try these gym anxiety tips below to get you back to your workouts before long!
4 tips to reduce anxiety at the gym
We know it can be hard to let go of that negative voice in your head and that your mental health greatly affects how you feel about going to the gym. Try these tips below if you’re wanting to try a new gym or if you’re ready to bust that gym intimidation!
Know before you go
Because the unknown is the main source of gym anxiety, you can recover control of the situation by preparing ahead of time. This is especially useful if you are new to a facility.
Check out the website for images, personnel information (to help you recognise faces) and general gym information such as the gym equipment and if they offer any group fitness classes.
This can help you in determining what questions you may have ahead of time, allowing you to either call ahead and ask or write them down to bring with you when you visit. Before you come in, it’s a good idea to know what the hours are, where to park, whether you need an appointment to speak with someone, and anything else you might need to know.
The gym staff want you to feel comfortable in their environment and so should always be happy to reduce your anxieties any way they can!
Breathing exercises
Deep breathing can assist your nervous system relax and reduce anxiety symptoms. Try “box breathing” as a breathing exercise. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds (breathing out all air), and hold for 4 seconds.
It really does help!
Change your perspective
Working in the gym and strength industry has really taught me that perspective is everything. You can’t control your body’s reaction to its surroundings, but you can channel it for your benefit!
When you get the classic social anxiety or stress related feelings, they will seem eerily similar to excitement. The heart is racing, the hands are sweating, and the heart rate has skyrocketed. Instead of thinking about how anxious you are when you feel those typical feelings, tell yourself (out loud or in your brain), “I’m so excited! This is going to be fantastic!”
It may sound silly, but this simple shift in perspective can help you harness those sensations and use them to your advantage.
Talk to your personal trainer
While your personal trainer or group instructor may not be able to provide you with the exact programme you’ll be undertaking ahead of time, they will most likely be willing to assist you in setting your expectations for what’s to come.
Based on your goals and where you’re starting, your trainer is likely to have devised a broad progression plan for you. They can assist you in understanding what phase of training you are in, what types of workouts to expect, and how long you will be in that phase so you can mentally prepare.
As a trainer myself, I can assure you we want you to succeed! If you’re feeling anxious when you go to the gym we want to know so we can do everything we can to put you at ease. The gym should be a place you can escape to and get rid of all the stress you’re holding on the inside.
How to feel more comfortable at the gym: practical tips
Sometimes what you need isn’t motivation, it’s just a bit of practical know-how. A plan. Something that makes the whole thing feel slightly less like walking into the unknown. Here are some of the most common challenges people face and what actually helps.
| The challenge | What helps |
| Not knowing how to use the machines | Ask a staff member for a quick induction, or look up the machine name on YouTube before you go. Most gyms are happy to help. |
| Feeling self conscious | Remember that most people are genuinely focused on their own workout. Start with quieter areas or equipment you already feel confident using. |
| Not knowing gym etiquette | A quick Google before you go can cover the basics. Wiping down equipment, not hogging machines during busy periods, asking before working in. Simple stuff once you know it. |
| Feeling overwhelmed by the space | Give yourself permission to explore slowly. You don’t have to use the whole gym on day one. Pick one or two things and build from there. |
| Worrying about workout clothes | Wear whatever you’re comfortable in. Seriously. There is no dress code for effort. |
| Going at busy times | Busy gyms can feel chaotic and intimidating. If the crowds are part of what’s putting you off, try shifting your sessions to off peak hours. |
Speaking of off peak hours, this is genuinely one of the easiest things you can do if the gym feels like a lot right now. Early mornings, mid-morning on weekdays, or later in the evening tend to be much quieter. You’ll have more space, more time on the equipment, and less of that pressure of feeling like you’re being watched. Go at your own pace. There’s no race here.
Celebrate small wins on your fitness journey
Progress doesn’t happen overnight. It never does, and anyone who tells you otherwise is probably trying to sell you something. Real, lasting change is slow and quiet and built out of lots of small moments that don’t feel like much at the time.
So please, celebrate the small wins. They matter more than you think.
- Showing up for your first session, even if you felt like backing out three times on the way there
- Trying a piece of equipment you’ve been avoiding for weeks
- Finishing a workout when every part of you wanted to leave after ten minutes
- Going back for a second session after a tough first one
- Asking a staff member for help instead of guessing
- Choosing the gym over the sofa on a day when your motivation was at zero
These aren’t small things. They’re the whole thing, actually.
At Strength Ambassadors, we genuinely believe that every person who walks through our doors deserves to feel comfortable, supported, and welcome, whatever their starting point. We’re not a gym that’s only for people who already feel confident. We’re for the people who are still working on that confidence too. We’re rooting for you.
Looking for a friendly gym to begin your strength journey?
Whether you want to join a women’s weightlifting class or learn how to become a Strongman or woman, the Strength Ambassadors gym is a safe and friendly environment for both beginners and seasoned lifters.
We also offer 1:1 personal training, strength building and Olympic lifting classes so you can find your ideal training sessions.
Book a class today and start your strength journey with us!
Anxious about going to the gym FAQs
Why do I have anxiety about going to the gym?
You may feel “gymtimidation” if you are a newbie. According to research, anxiety is frequently caused by a sense of uncertainty. If you’re new to the gym, the unknown can be intimidating, such as not knowing gym etiquette or how to use the equipment.
How do I get over social anxiety and go to the gym?
Start small, invite a friend, organise your workout ahead of time, focus on yourself, use music or podcasts to distract yourself, and seek expert help if necessary. Visiting the gym should be an enjoyable experience. It’s not about having a certain appearance or being the best.
What does gym anxiety feel like?
Gym anxiety is the fear that a person experiences when exercising at a public gym or even thinking about using one. An individual may be concerned about working out in front of others. They may be concerned about what others will think of their ability in the gym or their appearance while exercising.