How To Overcome Gym Anxiety

Is your social anxiety and gym intimidation stopping you from reaching your goals? You aren’t the first and definitely won’t be the last.

As a former personal trainer and long-time gym rat, I cannot tell you the number of times I have heard, “I want to go to the gym, but I’m scared of getting judged.” And I get it, I do. 

But no one should have to sacrifice their physical or mental well-being over gym anxiety. 

The biggest piece of advice that you hear is, “No one else is paying attention to you or cares.” Which is true, but when you catch a glance from someone at the gym, it’s difficult to tell your anxious brain otherwise. 

As someone who has experienced it and overcame it, here is my best advice to overcoming your gym anxiety that isn’t “no one notices” or “fake it till you make it”

Buy Cute Gym Clothes

Wearing something you’re confident in (no matter if you are intimidated or not) always seems to relieve a little bit of that anxiety. 

Whether that is a baggy hoodie and sweatpants, a t-shirt and shorts, or a cute gym set. And make sure it’s something that you are comfortable working out in as well!

When you look good, you feel good. Not only will it help you gain a little bit more confidence walking into the gym, but you may even have a better workout!

If your gym anxiety comes from people looking at you in the gym, you may want to avoid clothes that have words or super bright colors. I know that if someone has a shirt I need to read, I will often glance and try to see what it says. The same goes for bright colors, they are very eye-catching! 

This doesn’t mean these people are judging you at all! But you may catch a few more mindless passing glances.

Wear A Baseball Hat

This is my absolute favorite tip for gym newbies!

Wearing a baseball hat can help with a lot of the mental overthinking at the gym. The brim blocks out a lot of your overall vision. So you no longer notice the guy in your peripheral or the person in front of you that turned his head in your direction. 

It also makes it harder for people to see your face. So even if they are looking at you for whatever reason, they really have no idea who you are. 

This is what I did and it really helped me focus more on what I was doing and allowed me to kind of tune everything else out. 

PLUS bonus points for hiding the crazy, sweaty hair that made me extremely self-conscious!

Make A Plan & Watch Tutorials

Going into the gym with a plan will skyrocket your confidence. 

Not having to wander around wondering what to do next or trying to make it up as you go will allow you to feel (and look) like you know what you’re doing, even if you don’t!

Many gyms have virtual tours or floor plans that you can view online before you go in, so you can get a lay of the land before even entering the gym.

Once you have a plan for the day, look up any movements you’re planning on doing. YouTube will be your best friend! You can find tutorials on how to work specific machines, or how to use proper form for other movements. 

Take notes on your phone and have them handy if needed.  

Go During a Slow Time

If possible for you, try going during the slow times of the day. AKA avoid the 5pm rush like the plague!

Less people = less eyeballs potentially on you. 

This also means less pressure for you to use equipment quickly. I used to go during the 5pm rush at Planet Fitness and people would stare at me because they wanted the piece of equipment I was on.

Consider Joining A Small Gym

I know this may seem like it would make your anxiety worse, but hear me out!

Smaller gyms often have WAY better communities. People are more supportive and typically will introduce themselves to you. 

In these smaller gym environments, I have found that people are less likely to be judgey or rude because they know they will have to see you consistently (which is not always the case at larger gyms).

And because they build relationships there, it’s almost like going to workout with 20 of your friends once you get acquainted. You’ll feel more comfortable asking for help or advice as well!

The Takeaway

Gym anxiety is a very real thing that many people face when starting their fitness journey. You are not alone in your fears! 

However, there are things you can do to prepare and set yourself up for success and build your confidence in the gym. Focus on the things you can control and ignore the things you can’t. 

And always try to remember, everyone in that gym had a “first day.” Most of them have felt what you are feeling and don’t want to make you feel the same way. 

So get your cute gym fit on, make a plan, and get after it!