Sep 15, 2023


Gym anxiety is a common issue that many people face when starting their fitness journey. The fear of being judged, not knowing how to use the equipment, or feeling self-conscious can be overwhelming. However, with the right mindset and strategies, you can overcome gym anxiety and make the most out of your workouts.

1. Start with a Plan

Having a plan before you step foot in the gym can help alleviate anxiety. Knowing what exercises you want to do, how many sets and reps, and which equipment to use can give you a sense of direction and purpose. Consider working with a personal trainer who can create a customized workout plan tailored to your goals and fitness level.

gym workout

2. Educate Yourself

One of the main causes of gym anxiety is the fear of not knowing how to use the equipment properly. Take the time to educate yourself on the different machines and exercises. Watch tutorial videos online, read fitness blogs, or ask a gym staff member for assistance. The more knowledgeable you become, the more confident you will feel.

3. Go During Off-Peak Hours

If the thought of a crowded gym makes you anxious, consider going during off-peak hours when it's less crowded. Early mornings or late evenings are usually quieter, allowing you to have more space and privacy to focus on your workout. Check your gym's schedule to find the best time that suits you.

empty gym

4. Wear Comfortable Workout Clothes

Feeling comfortable in your workout attire can boost your confidence and reduce anxiety. Choose clothes that make you feel good about yourself and allow for easy movement. Remember, everyone at the gym is there to work on themselves, not to judge others based on their appearance.

5. Start with Familiar Exercises

When starting your fitness journey, it's best to begin with exercises that you are familiar with and feel confident performing. This could be as simple as walking on the treadmill or using the stationary bike. As you become more comfortable, gradually introduce new exercises into your routine.

walking on treadmill

6. Focus on Yourself

Remember that everyone at the gym has their own goals and concerns. Instead of worrying about what others might think of you, focus on your own progress and achievements. Celebrate small victories and remind yourself that you are taking positive steps towards a healthier lifestyle.

7. Find a Workout Buddy

Having a workout buddy can help alleviate gym anxiety by providing support and motivation. Find a friend or family member who shares similar fitness goals and schedule regular gym sessions together. Having someone by your side can make the experience more enjoyable and less intimidating.

workout buddies

8. Take Small Steps

Overcoming gym anxiety doesn't happen overnight. Take small steps and gradually push yourself out of your comfort zone. Start with shorter gym sessions and gradually increase the duration as you build confidence. Remember, progress is progress, no matter how small.

9. Get a Personal Trainer

All of these steps can be difficult to remember and implement with a tangible result. As you near the gym, you can still feel the tension build and you can end up cowering  to a treadmill out of the way. Having someone who keeps you accountable to overcome those initial hurdles and help you build so much confidence that it ceases to be a problem can be the first step that means you never step out the gym or feel the way you felt. 


Gym anxiety is common, but it doesn't have to hold you back from achieving your fitness goals. By following these strategies, you can overcome your fears and make the gym a positive and empowering environment. Remember, everyone starts somewhere, and the most important thing is to take that first step.

If taking the first step feels to large to take or you don't know where to start, just send us and email or give us a call.