Gym anxiety, also called “gymtimidation,” is common and can affect anyone. You can overcome this by implementing strategies such as planning ahead or going with a friend.
At one point or another, you may have felt anxious, intimidated, or embarrassed about working out at the gym. If you’ve ever felt this way, know you’re not alone.
Exercise not only benefits your physical health but also your mental health. Identifying triggers and learning coping mechanisms for gym anxiety can help you step foot in the gym with confidence, conquering those negative feelings and reaping the benefits of exercise.
Like any type of anxiety, gym anxiety can be complex and individualized, but here are some common scenarios that might trigger it:
You’re a beginner
If you’ve never worked out at a gym before, or it has been a long time, you may feel intimidated. This is a form of situational anxiety, as these thoughts and feelings are provoked by unfamiliar situations.
You’ve changed gyms
Maybe you have been working out at one gym for a while, but you recently switched locations.
Navigating the new layout, finding the locker room and restroom, locating the equipment you want to use, and getting into a new routine may provoke anxiety.
You’re having trouble using the equipment
Maybe you really want to use a certain machine but can’t figure out how to adjust the settings. You may opt not to use the machine in front of other people.
You have to change in front of others
If you come to the gym from work or plan to go somewhere else afterward, you may have to change clothes before or after your workout. Doing this in a public locker room may make you feel uncomfortable.
You are trying a new routine
If you are trying a new type of exercise, you may feel anxious engaging in it in front of others. For example, if you are just starting out with weight training, you may feel nervous navigating the new routine in front of others.
A handful of strategies can help you overcome gym anxiety and get in a great workout.
Do your research and get acquainted
Gaining as much information as you can ahead of time may help you feel more confident, as fear of the unknown
Start by researching the facility, its amenities, and class offerings online. Then, go in for a tour and familiarize yourself with the building and the staff.
Start slowly
You don’t have to go all in during your first visit to the gym.
Pick a small goal that you’re comfortable with — spend 10 or 15 minutes on a cardio machine or just stretch — and call it a workout. Then build your way up from there.
Hire a trainer
Working with a personal trainer for even just one session can help you learn what exercises to do, how to perform them, how to set up the equipment, and how to program your workouts.
If you would like to follow a specific program, you can mention that. After working on that program for a month or two, you can schedule another session to progress your routine to the next level.
Go with a friend
Hitting the gym with a friend or family member who knows their way around can provide comfort, support, and guidance.
Plus, doing so takes part of the unknown out of the equation. After you feel comfortable working out with your buddy, you can venture out on your own.
Try group fitness
If you have social anxiety, you may feel apprehensive about group fitness classes.
However, exercising in groups sometimes alleviates the anxiety that stems from not knowing what to do at the gym, as you can follow the instructor or fellow exercisers.
Once you feel comfortable and part of the group fitness community, you may benefit from better overall mental health. You may even make a new friend!
Plan your time and your workouts
If you know exactly what exercises you want to accomplish and in what order, you’ll be able to focus on your workout, not the uncertainty of what to do next.
If using the locker room gives you anxiety, you can avoid it by coming in your workout clothes.
Use deep breathing and positive thinking
Taking deep breaths — a form of breathwork —
You can also try to reframe your negative self-talk. For instance, if you’re concerned about people judging your appearance, change your thought from “that person thinks I’m out of shape” to “that person is there to work out and is more focused on their own actions.”
Once you are comfortable reframing negative self-talk to more neutral statements like the one above, you can start affirming yourself with positive self-talk.
Keep going
The more you go, the more confident you’ll become and the easier it will be to set foot inside.
It’s natural to want to avoid the gym if it provokes anxiety, but if you find coping mechanisms that work for you and stick with them, you’ll see improvement over time.
If gym anxiety is interfering with your activity levels, try these alternatives.
Work out at home
There are many great fitness apps on the market today, as well as workouts you can stream on YouTube or other websites. Even if you don’t have equipment, you can find something that works for you.
Work out outside
If the weather allows, go for a walk or a jog outside, play tennis or basketball, or go swimming. There are plenty of ways to stay active outside of gym walls.
Find a smaller, more inclusive gym
If you were trying a large gym before, a smaller, more inclusive gym may help you conquer your gym anxiety. A change of setting may be just what you need to succeed.
Gym anxiety can be a part of starting a new journey at the gym. Taking small steps forward via coping mechanisms, like planning your workout ahead of time, can help keep your anxious feelings at bay.
Everyone at the gym was a beginner at some point. Everyone walked in those doors for the first time or overcame challenges. Your health and well-being are what matter most, and you belong where you feel most comfortable in your own skin.
If you find that your anxiety is holding you back from completing everyday tasks like going to the gym, even after implementing the above techniques, you may consider reaching out to a therapist.
