Fitness is for everybody. But not everyone feels comfortable at the gym.
For some people, the idea of working out at a gym triggers worry, fear, or self-consciousness — a phenomenon sometimes called “gymtimidation” or gym anxiety, explains Kate Cummins, PsyD, a California-based licensed clinical psychologist.
This can happen for many reasons, including embarrassment about not knowing the ins and outs of the gym, fear of working out in front of others, or worries about being judged, says Hannah Holmes, PhD, a licensed psychologist and clinical assistant professor at Appalachian State University in Boone, North Carolina.
These fears can create a vicious cycle: Research shows that fear of judgment in the gym is linked to a higher body mass index and lower exercise frequency, which can make starting or returning to the gym even harder.
But with a few helpful strategies, the gym doesn’t have to feel so intimidating.
1. Do Some Research
“Gym anxiety often stems from feeling out of control,” Dr. Cummins says. Do some research before you go — for example, check out the gym’s website or social media — to take back control and ease your nerves.
“For people who worry they may embarrass themselves by looking new, lost, or uninformed, just knowing what the gym looks like and what’s available can be reassuring,” Dr. Holmes adds. While you’re at it, you can familiarize yourself with any rules, etiquette tips, or member guidelines so you know what to expect, she says.
Research shows that people with a higher sense of control experience lower levels of anxiety, which may help explain why preparation helps.
Once you find a gym you’d like to try, request a tour from a staff member. This lets you get familiar with the space in person without committing to a workout right away.
2. Work With a Personal Trainer
Consider working with a personal trainer, even just for a couple of sessions. They can teach you how to use the equipment and perform exercises.
With a personal trainer, you can build both a routine and a relationship with a friendly face. Research shows that positive interactions with trainers help athletes build resilience and self-esteem and reduce anxiety and stress.
If you feel safe with your trainer, you might feel more relaxed and less anxious at the gym, Cummins says. Working with an expert may also alleviate any fears that you’re being judged because you’re with a trusted person who also happens to be a professional, she adds.
3. Go During Off-Peak Hours
Ask a personal trainer or another gym employee when the space is most crowded. At many gyms, this is early in the morning and right around 5 or 6 p.m., when many people leave work. Try to plan your workouts during off-peak hours instead.
“Going to the gym when it is less crowded simply means fewer people to feel nervous about,” Holmes says. “In addition to fewer possible eyes on you, it gives you the chance to do your workout without feeling like you’re ‘in the way’ of other people. You can take some time to learn a new machine instead of feeling rushed to move on for someone else to have a turn.”
If you can get comfortable trying new exercises or equipment when there are fewer people around it can reduce your overall gym anxiety over time, Cummins adds.
4. Bring a Buddy
Ask a friend who exercises to join you at your gym. “It offers support, structure, and safety — all things that ease anxiety and help with exposure to the gym,” Cummins says. Having someone support your exercise routine is also linked to less stress, more energy, and better athletic performance.
If your friend is more experienced at the gym than you are, they can show you how to use equipment or perform different exercises. If they’re brand-new to the gym, you’re learning together. Either way, you’ll feel less alone, which can help ease gym anxiety, Cummins says.
Plus, chatting with your friend during your workout can distract you from anxious thoughts, Holmes adds.
5. Take a Class
Consider signing up for a group fitness class instead of exercising on your own. The social aspect can help you stay present in the moment, Holmes says. Research also shows that group exercise programs are linked to lower rates of anxiety in people with anxiety disorders.
Plus, a class eliminates the guesswork. “A class can give some structure to avoid worrying about what you’ll do once you actually get to the gym,” Holmes says.
Let the instructor know you’re new and could use some guidance, Cummins adds. Ask what to expect in their classes so you feel more prepared.
6. Practice Mindfulness Hacks
Gym anxiety can make you hyper-focused on worrying instead of your workout. Mindfulness can help you redirect your attention, Holmes says.
“If you find yourself worrying about how your body looks, for example, try shifting your attention to any pleasant sensations in your body during your workout,” she says. Notice your breathing or the burning in your muscles as you lift.
You can also practice mindfulness before heading to the gym to calm your nerves, Cummins suggests. Close your eyes, take slow, steady breaths, and visualize yourself having a successful workout — meeting friendly people, not being judged, and leaving feeling proud or confident. “This practice will help expose your brain to positive thoughts, feelings, and behaviors before going to the gym, which should help ease the thoughts that are worrying you,” she says.
Research shows that mindfulness practices reduce anxiety, stress, and depression — any of which might ruin your time at the gym.
7. Wear What Makes You Comfortable
Tight-fitting performance wear seems like the dress code at some gyms lately. But if a trendy gym outfit is outside your comfort zone, you don’t have to wear it. Instead, find something that makes you feel confident and at ease in your body, Cummins says.
Your comfort level matters because you’re more likely to stay consistent with exercise if you feel good in what you’re wearing.
Some people feel good in formfitting workout clothes, while others prefer loose-fitting gear. If you worry about visible sweat, try sweat-wicking fabrics in darker colors, Holmes suggests. If you’re self-conscious about specific body parts, choose clothes that provide more coverage. “The important thing is to wear something that helps you feel confident and comfortable,” Holmes says.
Notice how you feel in your workout clothes. If you don’t feel comfortable one day, don’t abandon the goal of exercising altogether. Simply note what you didn’t like about how you felt and wear different clothes for your next gym session, Cummins says.
8. Reframe Your Thoughts
Anxiety and excitement are closely related. “When you feel anxious, your body has certain reactions that are actually very similar to the feeling of excitement,” Holmes says. A racing heart, butterflies in your stomach, and restlessness can all feel both positive and negative, depending on how you interpret them.
“If you notice these types of nervous physiological reactions, try to imagine that your body is gearing up for action in anticipation of something fun and beneficial,” Holmes says. Tell yourself the feelings are preparing you for an energizing workout that will leave you feeling refreshed and strong.
Use affirming self-talk like: “My body is getting excited because I deserve to take up space in a place that is healthy for me,” Cummins says. Or remind yourself you’re not alone: “Everyone in here probably felt a little nervous about showing up on their first day, and they did anyway, and look at them now. That can be me, too,” she says.
9. Start Small
You don’t have to spend hours working out in public if you’re coping with gym anxiety. Instead, start with a short workout and gradually build up to spending more time there.
For example, start with a five-minute gym routine and add time in five-minute increments as you feel more confident, until you reach your goal workout length. “This gives your brain and body a chance to learn that the gym is safe and fun, without forcing yourself to endure a long gym workout when it still causes you significant anxiety,” Holmes says
You can also start with just one gym visit per week and build from there.
10. Listen to Music
Research suggests that listening to music can reduce anxiety. “Music can cut out auditory stimulation that may stress you out,” such as what other people are saying, if you’re anxious they’re talking about you, Cummins explains.
That said, popping in the earbuds may not work for everyone with gym anxiety. Some people feel more anxious when they can’t hear what other people are saying over their tunes. If that’s you, skip the music. “It’s probably better to keep the music off and hear what’s going on around you,” Cummins says.
11. Work With a Therapist
If you feel completely unable to go to the gym or have severe anxiety when you’re there (such as a panic attack), consult a mental health professional, Holmes says.
A therapist can help in several ways: identifying and challenging unhelpful thoughts about the gym, teaching strategies to reduce anxiety before and during workouts, or developing a gradual exposure plan to help you approach the gym at your own pace, Holmes explains.
One common approach is cognitive behavioral therapy (CBT), which helps you understand the relationship between your thoughts, behaviors, and symptoms. Through CBT, you can learn to recognize thoughts that trigger gym anxiety and use relaxation techniques when those thoughts occur.
The Takeaway
- Gym anxiety, or gymtimidation, refers to heightened fear, worry, or self-consciousness at the thought of exercising at the gym.
- Exercise with a friend, take a class, work with a personal trainer, wear comfortable clothing, and practice mindfulness to manage anxious feelings and grow more confident at the gym.
- Consider consulting a mental health professional if these strategies don’t help or if you have severe anxiety.
