Starting at the gym, especially if it’s your first time or you’ve been away for a while, can definitely feel daunting. There might be groups in different classes, super-fit people in yoga and Pilates, and intense weight-lifters pushing their limits. It’s totally normal to feel a bit nervous in that kind of environment.
But don’t let those nerves keep you from getting healthier or fitter. Every gym-goer, no matter how experienced, had their first class or workout too. Remembering that can help you feel more at ease. You’re not alone—everyone starts somewhere!
Why the anxiety?
To get past that gym anxiety, it helps to figure out what’s really causing it. Are you feeling overwhelmed by the new environment? Are you unsure how to use the equipment or what to do in a class? Or maybe you’re worried about looking silly, sweaty, or out of shape?
A 2017 study published in Stigma and Health found that many people who are overweight or obese feel self-conscious at the gym, often because they worry about being judged. Even though these feelings didn’t stop them from going to the gym, they did affect how they felt emotionally and how they coped. “No matter your body size, feeling self-conscious or vulnerable at the gym is pretty common,” says Natasha Schvey, one of the study’s authors and a professor at the Uniformed Services University of the Health Sciences.
Ten strategies to try
Getting over gym anxiety can really help you reach your fitness goals. Here are 10 tips to help you figure out what’s causing your anxiety and how to tackle it.
1. Check out the scene.
If you’re new to a gym, try asking for a tour, suggests Rachel Goldman, a psychologist and professor at NYU. “The more you avoid something, the scarier it can seem. Getting familiar with the place in small steps can help.” If you’re planning to join a class, visit the studio a day or two before to check it out. Even if a class isn’t running, take a look around. Many gyms also offer a free session with a trainer, so ask for an equipment orientation if you need it, adds Schvey.
2. Go with a friend.
Bringing a friend to the gym not only gives you company and makes you feel safer, but it also helps keep both of you motivated and accountable. You can encourage each other to push harder and stay on track. Plus, there’s another benefit: “The gym is full of like-minded people, and being in that environment can boost your own motivation,” says Pete McCall, a personal trainer and author of Ageless Intensity. Seeing someone who looks like you or who you can relate to working out might inspire you to do the same—whether it’s following their lead or tackling that bench press.
3. Arrive early to your first class.
“Introduce yourself to the instructor and let them know about any injuries or limitations you have,” suggests Schvey. “Also, ask what you need to do to get ready.” This way, you’ll be all set by the time the class starts, and the instructor can keep an eye on you if you need extra help. If you prefer to stand in the back or watch from outside the window, that’s totally fine. Do whatever feels most comfortable for you, says Goldman.
4. Focus on why you’re there.
Keep your reasons for hitting the gym and your goals clear in your mind. It helps to set SMART goals—specific, measurable, attainable, realistic, and timely—says Goldman. These goals give you a clear plan for your workouts and keep you focused on what you want to achieve at the gym.
5. Don’t play the comparison game.
“We can’t judge someone’s health or fitness level just by looking at their body,” Schvey explains. And you can’t tell how hard someone is working just by watching them. For instance, someone might look like they’re going all out in an indoor cycling class, but they could have light resistance on the bike. It’s hard to tell how much effort people are really putting in. So, don’t compare yourself to others. Remember, it’s not a competition—this is all about your own journey. “Focus on yourself and what you can control,” says Goldman.
6. Practice mindfulness.
If you start having negative or comparing thoughts while you’re working out, try not to dwell on them. Just notice the thoughts, let them go, and bring your focus back to what you’re doing right now, says Goldman. Instead, pay attention to how your body feels as you move. Studies show that mindfulness techniques can help older adults make healthy changes, like sticking to an exercise routine, and can boost self-acceptance.
7. Do a reality check on your thoughts.
When you’re at the gym, remind yourself that nobody is really paying attention to you—they’re all focused on their own workouts, says Goldman. And remember, thoughts aren’t always true; they’re just thoughts. If you catch yourself thinking something negative, like, “I’ll look silly because I don’t know how to use the machines,” try to reframe it to something more positive, like, “I don’t know how to use the machines yet, but I’ll ask for help.”
8. Temper your expectations.
If you haven’t been working out regularly, keep in mind that it’s a process and you’ll need some time to get the hang of it, says Schvey. Start off slowly and gradually ramp up the intensity or length of your workouts. Also, don’t expect to feel totally at ease in the gym right away. “The more you go, the more familiar faces you’ll see, and the more comfortable you’ll become,” Schvey adds.
Also Read: Top Fitness Quotes for Inspiration
9. Take a baby step.
Here’s a tip: Start with just 10 minutes on the treadmill, elliptical, or whatever equipment you like. After those 10 minutes, you might find that doing another five is easy, or you might decide to call it a day and aim for 15 minutes next time. The key is just getting to the gym and getting started—that’s a big win in itself. From there, you can gradually increase your time and effort.
10. Give yourself positive reinforcement.
A lot of people notice that their self-confidence, mood, and energy get a big boost after working out. As Goldman puts it, “You’ll feel great thanks to those endorphins and serotonin.” Thinking about this before you hit the gym can really pump up your motivation, and paying attention to these good feelings afterward can make you feel strong and healthy. Keeping in touch with how awesome you feel can help you stay on track with your workouts.