How To Easily Overcome Gym Anxiety FAST! (12 Practical Tips)

This post contains tips to overcome gym anxiety so you can smash your fitness goals.

Let’s face it, the gym can be an intimidating place, especially as a newbie!

During 2023, I worked as a personal trainer in Melbourne, Australia. I Specialised in helping women build muscle and confidence, however, it didn’t take me long to realise that the confidence my clients needed help with was confidence in the gym!

This initial gym anxiety hurdle is the make or break when it comes to achieving your fitness goals. It’s hard to hear how often individuals will give up simply because they don’t feel comfortable in the gym environment despite really wanting to go.

Therefore I have compiled a list of my best tips to help overcome gym anxiety which have worked for me, and most importantly, my clients!

My experience as a personal trainer means you’re in safe hands. I am positive that by implementing even just a few of these tips, your gym anxiety will quickly become a thing of the past and you’ll be well ahead on your health and fitness journey!

Ready? Let’s dive straight into those tips…

When I first started my health and fitness journey, I didn’t even realise that there are different kinds of gyms.

Depending upon your goals, you may be suited to a body-building, powerlifting, or cross-fit gym. Women-only sections and entire gyms also exist, so if that is something of interest then definitely do your research around your local area.

For most of the population just looking to get fitter and build some lean muscle mass, a commercial gym is likely where you’ll want to start.

However, this doesn’t mean the search ends there!

I’d recommend trying out a few different gyms so you can get a feel of the environment. Many gyms offer day passes or free trials that will allow you to do this so don’t just settle! You’re bound to find one gym where you feel a little more comfortable than the rest just by stepping through the doors.

Getting an off-peak membership not only helps you financially but is also a great strategy during the initial gym anxiety period.

Off-peak times are when the gym is less busy which is a godsend for any gym goer.

It’s easier to use the equipment that you want straight away and more importantly, there are fewer crowds.

This helps reduce gym anxiety since this means less waiting around and feeling self-conscious while also minimalising social interaction (my inner introvert is clearly coming out at this point).

Although these times may vary depending on your gym, times between 4 am-6 am, 11 am-4 pm, and after 9 pm generally tend to be the quietest.

Whether that’s a cute sports bra and shorts or a super-oversized baggy tee, there are no rules to what you can wear at a gym (as long as it’s safe to perform exercise of course).

I loved seeing my clients glow with confidence when they’d show me some new gymwear that they’d treated themselves to. It would make a world of difference to how they performed during their session too!

When you feel comfortable and confident in what you’re wearing for the gym, your mind will be better prepared for your workout, resulting in a more effective session!

You’ll also notice less time-consuming thoughts about how you look, allowing you to focus properly on your workout and achieving those fitness goals you set.

Try it, it seriously does work!

If you’re a complete beginner to exercise and don’t know where to start then I’d recommend checking out a few different group classes.

There are many fun classes that cater to different goals, including building strength and lean muscle mass, improving cardiovascular endurance, or improving your flexibility with yoga. So there’s bound to be one for you!

These are perfect since you’ll be following an instructor, with the rest of the class performing the exact same movements as you, so there’s no way you can stand out!

These are also time-efficient and ideal when you don’t have hours to spend at the gym.

Nothing quite helps like music to forget where you are.

Why not invest in some Bluetooth headphones to perform exercises easily without listening to the gym’s background noise?

If you’re unsure which headphones/earphones would be right for you, I personally recommend the Sony WH-XB910N Wireless Noise Cancelling, EXTRA BASS™ Headphones.

I’ve used these for 3 years now and the comfort and noise-cancellation are excellent. I always have a great workout when using these (and I’ve hit many PBs wearing them too!).

If you’re looking for a more budget-friendly option, I also use the JBL Wave 200TWS Wireless In-Ear Headphones.

I am super impressed with the sound quality of these despite the lower price and they stay put in my ears which is a MUST for me.

Zoning out to your favourite songs while getting a sweat on is honestly like therapy. I look forward to my sessions because of it!

The music will distract you from the external world allowing you to effectively complete your session and be that one step closer to achieving your fitness goals.

Knowing which exercises you’ll be doing before setting foot in the gym will increase your confidence tenfold.

You’ll know exactly what you’re doing and where, leaving less space for uncertainty and the unknown. This makes planning ahead a great practice when looking to overcome gym anxiety!

One way to do this is by getting a fitness planner. Not only does this help develop a plan of action for your next workout but also increases your accountability in showing up to the gym!

These are also perfect for tracking your progress enabling you to stay motivated and watch yourself bloom into a more confident gym-goer.

Getting a PT or taking the more budget-friendly route of subscribing to a fitness app takes all the confusion out of planning too.

If you can’t stand the idea of walking around a gym then try finding an area where you can stick to and complete all your exercises there!

This allows you to stay in your bubble and will ease you into being in a gym environment. These can be very time-efficient too!

I’m aware that for new gym-goers, it’s difficult to plan an effective workout session that can be performed in one spot.

Therefore, I’m working hard to create a ‘Shy-Girl Workout Guide‘ that will enable you to do this! If you have any ideas of what you’d like to be included in this guide, whether that’s training for specific goals or using a certain piece of equipment, please let me know in the comments below!

If you’re able to then I recommend going to the gym at the same time on your training days.

By doing this, you’ll become familiar with other gym members over time and the gym environment will become a less intimidating place.

You may even form friendships too meaning one day you may actually look forward to heading to the gym!

There’s no better way to increase your confidence than by knowing what you’re doing.

Try watching TikToks, YouTube and looking at Instagram posts that provide educational advice for gym-goers.

A word of warning: check out comments and do external research to verify content that you’re unsure about. There’s A LOT OF bulls**t out there and it’s important to stay safe!

Going to the gym with a friend can significantly alleviate gym anxiety for several reasons.

Firstly, having a companion provides a sense of accountability and support, making the gym experience less daunting.

Secondly, sharing the journey with a friend can make workouts more enjoyable and less intimidating.

Thirdly, having someone familiar by your side can boost confidence, particularly when trying out new equipment or exercises.

Working out with friends also has the added benefit of encouragement and motivation during challenging workouts, helping you to push through any discomfort or insecurities together!

In all honesty, everyone going to the gym is focusing on themselves. They’re too busy examining how they look and whether they’re performing the exercises with good technique to be concerned about how others look!

It’s an odd way of thinking but next time you go to a gym, take a look around and you’ll notice how true this is.

When I shared this point of view with my clients, they would immediately agree and their self-consciousness would literally melt away.

If you catch someone staring at you, it’s also extremely likely that they’re daydreaming about something going on in their life- I’m guilty of this sometimes!

So remember, everyone’s in their own world when they’re at the gym, and more often than not, you won’t even be noticed by them!

Remembering why you’ve stepped outside of your comfort zone and shown up to the gym is crucial to achieving your fitness goals.

This journey is about becoming a better version of yourself, don’t let anyone take that away from you!

Gym anxiety eases with time, I promise you.

It’s just about getting through those initial harder stages and reminding yourself of everything you have to gain by going to the gym is an excellent strategy to do it.

You’ll also develop greater self-confidence and know that you can succeed in stepping out of your comfort zone for other challenges in the future!

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