How to Overcome Your Gym Anxiety
“Everybody’s looking at me.”
“I don’t know what I’m doing. I probably look so stupid right now.”
“What if I use the equipment wrong?”
“I hope no one comes up to me”
If you’ve ever experienced gym anxiety (gym intimidation), these thoughts probably sound familiar. Gym anxiety is a situational anxiety. It’s extremely common, and those who suffer from it usually have a fear of being evaluated or judged negatively in the gym.
It can be debilitating—causing some people to completely avoid public gyms. I used to be one of those people. Not-So-Fun Fact: I’ve suffered from moderate-severe social anxiety since high school. Yes, even now.
I know first-hand how to push through gym anxiety. Check out my suggestions below:
Intimidation #1: "I don't know what I'm doing. I'll probably look silly."
Go with a plan
Before you enter the gym, have an idea of what kind of training session it’s going to be. Upper body? Leg Day? Core and Cardio? Also, consider writing out what exercises you’ll be doing. This will help mentally prepare you and give you a guide for when you’re in the gym. Instead of walking around aimlessly or winging it, you’ll know exactly what machines you want to use and where you’ll be going.
Get a trainer or use a training guide
A lot of people worry that they’ll look silly, if they use the equipment wrong or have improper form. This is where a trainer or fitness guide comes handy. Watching video demonstrations or being guided by a professional takes out most of the guesswork.
Intimidation #2: "I feel self-conscious. I feel like everybody is looking at me."
Dress the Part
Wear what makes you feel comfortable and confident. It sounds shallow, but sometimes what we wear boosts our confidence. If you feel most confident, in a T-shirt and shorts, wear that! But, if you’d like to try gym clothes from different companies, here is a list of some of my favorite brands:
TJ Maxx, Amazon, and Ross, have a lot of cute things for the LOW
(FYI: these links are not affiliate links, and I receive no compensation for supporting these brands. I genuinely love these companies and their clothes).
Go during non-peak hours
Gyms are typically at their busiest early in the morning before people go to work. Then, traffic takes a dip and picks back up again once people get off work. Try your best to avoid the gym during the busiest times.
The first several years of my fitness journey, I went to the gym between 2-4am. You don’t have to go this early, but going before 7am or during lunch hours pays off.
Find a quiet area
Find one piece of equipment, a quiet spot, and get to work. You can do a full body workout in a corner with a pair of dumbbells or a landmine extension.
Intimidation #3: "I feel alone. I feel singled out."
Go with a friend
Sometimes it helps to bring a friend or family member. They can act as a support system or simply be there to have fun with you. Bonus points: if your friend already goes to the gym and can show you around.
Take a class.
A class can be a great way to make friends and become a part of your gym’s community. Most gyms offer different classes geared towards a variety of fitness levels so don’t worry if you’re a beginner. As you get more comfortable, you can venture out. The most important thing is to simply start moving.
Lastly, two important things to remember...
This will pass
It might take a few weeks or a few months, but if you consistently show up, you’ll start to relax more. You’ll begin to see familiar faces, feel comfortable with the lay out, and know how to use the equipment. Trust that these feelings are temporary. Also, remember the opposite is true: the more you avoid the gym because you’re anxious or intimidated, the more permanent the anxiety becomes.
Manage your thoughts
Your anxious thoughts are not realistic. No, everyone is not staring at you. And it’s okay if you make a mistake. Most people are in their own world at the gym and trying to get through their workout. Breathe and remember your anxious thoughts are making the situation bigger than what it is.