Walking into a gym can put anyone on high alert. You’re scanning the room, wondering who’s secretly judging how long you lasted on the treadmill. Or maybe you’re stuck watching the bodybuilders lifting weights that you (and most people) could barely budge. All in all, it feels like everyone there is super comfortable, fit, and right at home — while you’re feeling like you don’t belong.
Except the big secret is, everyone can feel a bit out of place at the gym, especially if it’s not somewhere you normally go. There’s this belief that it’s a judgy place, which means even those super “fit” people are also worrying about who’s judging them, too. Everyone’s so worried about what other people think that in the end, everyone is just focusing on themselves. Ironically, that takes the pressure off you.
Fortunately, there are actual steps you can take to shift the “judgy gym” mindset and feel confident and comfortable there — no matter how much you lift or what you wear. In the end, it might become a place that helps you build your strength, boost your mood, feel more energized than ever, and potentially, even make a friend or two.
Read on to learn how to feel more at home in the gym so you can focus on your workouts instead of feeling so self-conscious that you can’t even relax.
Let’s break down some of the biggest reasons why gym anxiety happens so you can know what’s holding you back (and how to tackle it).
Anxiety about the gym stops so many of us from reaching our potential. While home workouts can do wonders (especially if you have weights), there are benefits to the huge variety of equipment and classes at the gym. Even if you have a massive home gym, there are things you sometimes just can’t get at home. Some ways the gym can help you reach your best fitness yet:
Here’s what to do if you want to move past your fears and take advantage of everything the gym has to offer:
Just like you need to shop around for a therapist, not every gym will be a good fit for you. Try exploring a few options online and ask for a guided in-person tour to feel more comfortable. You can try out specific types of gyms too, like women-only or classes-only options, or even just find an hour that’s off-peak and quiet.
We usually try and push ourselves to “go all in” when we want to get healthy. We aim to go to the gym 4 days a week and follow a strict plan. Except, that’s not how we build sustainable habits.
To start, just show up. It can be arriving at the gym and not even going inside just to get in the habit of actually going. Then next week, you enter and get a tour. The week after, you walk around and spend 10 minutes on a treadmill or stretching. Once you get more comfy, you can watch YouTube videos or ask trainers about how to use machines — or better yet, hire a reliable personal trainer who can take the gym intimidation away and walk you through how to use everything.
We’re all so wrapped up in our own lives that we don’t even realize that everyone else is in their own world, too. Head into the gym with a plan for what you want to do. This will keep you focused on what you need to get done versus what everyone else is doing.
If you want some help ignoring all the people and distractions at the gym, invest in a good pair of noise-cancelling headphones. Create an upbeat playlist before you even go to the gym so you’re not lost scrolling through low-energy songs. Play your uplifting playlist on your way there so once you step in, you’re already in the zone.
Ask your friends if anyone else is up for the gym, even if it's every other week. Friends give us a social boost, which has been shown to help with consistency and enjoyment. If no one is up for it, try joining some fitness groups to meet like-minded people, even if it’s an outdoor walking or hiking group.
Trainers really do make a massive difference. Studies show that they not only improve consistency and your fitness levels, but they actually make you like working out more — even after your time together is done.
Research shows the power of visualization and self-talk. For example, if you can consistently visualize yourself walking into your gym to do a workout confidently, you’re probably more likely to actually feel more confident next time you go in. Our brains don’t know a huge difference between perceived reality and reality so, you can make it happen in your mind first to make it a reality later.
If you have gym anxiety, chances are it won’t disappear overnight. Exposure therapy and moving into our fears takes both courage and strategy. Very importantly, it also requires self-compassion. We may have some hard moments, but how we speak to ourselves matters. Our self-talk directs our stress levels and behavior, so the less we beat ourselves up, the more likely we are to feel calmer, relaxed, and more willing to put ourselves outside of our comfort zone again.
You probably have plenty of wins you don’t acknowledge or give yourself credit for. For example, if you haven’t been able to set foot in a gym for years, just going inside is a massive win. Even talking to an intimidating looking trainer to ask for guidance with machines can be a big deal, especially if you have some social anxiety. All these little things matter. The more you recognize your ability to do hard things, the more confidence you’ll have to keep going.
These are probably two of the most common things people worry about when they think about the gym:
The idea that everyone at the gym should look like a model and lift heavy is, very fortunately, dying. People are becoming more accepting of each other’s uniqueness than ever. Long gone are the days when only people with “model-like” bodies wore just sports bras. Now, people of all shapes and sizes are becoming comfortable showing their skin. The #bodypositivity movement is trending for a reason.
If fear or anxiety is holding you back from working out, you’re not alone. Our free guide can help you break through hesitation and feel more confident in your fitness journey.
Besides the judgy-vibes, one of the biggest things that holds us back is how intimidating all the equipment is. If we don’t know what to do or where to go, of course we’re going to feel anxious.
Conquering gym anxiety, like anything else, is a journey. And just like how support from friends and family can help us overcome our fears, the support of a personal trainer can’t be underestimated.
Trainwell has a massive variety of trainers to choose from so you can find a personality that makes you feel calm and relaxed. They tailor a plan to your needs so you can enter a gym, if you want, with a concrete plan of action in mind. That way, you’re not feeling lost about where to go and what to do or why. You’ll know exactly what you need and you’ll be able to ask your trainer about all the machines and how to use them properly.
Trainwell isn’t just an app, it’s your support partner in your fitness journey. See for yourself by trying out our 14-day free trial to take that step towards a more confident you.
Written by Jennifer Olejarz.
