In a perfect world, the toughest part of going to the gym would be your workout, not just walking through the doors. If you feel anxious about using the equipment, being watched or judged, or even dealing with the locker room, you’re definitely not alone.
Gym anxiety, or “gymtimidation,” is pretty common and can affect anyone. This is especially true now as people return to gyms after working out at home during the COVID-19 pandemic.
Keep reading to find out what might be causing your gym anxiety and get some tips on how to handle it, along with alternative workout options.
What is gym anxiety?
At some point, you might have felt anxious, intimidated, or embarrassed about working out at the gym.
You might worry about what others think of your appearance or abilities, or feel unsure about how to use the equipment and fear being judged. You could also be concerned about crowded spaces, germs, or not finding the machines you usually use. Maybe the locker room makes you uneasy because you have to change next to strangers.
If you’ve ever felt this way, know that you’re not alone.
The American Psychiatric Association (APA) says anxiety disorders are the most common mental health issues and affect nearly 30% of adults at some point. These feelings, which the APA describes as “anticipation of a future concern,” can show up as muscle tension and avoiding situations.
Exercise is great for both your body and mind. Understanding what triggers your gym anxiety and learning how to cope can help you walk into the gym with confidence, overcome those negative feelings, and enjoy the benefits of working out.
What can trigger gym anxiety?
Like any kind of anxiety, gym anxiety can be different for everyone, but here are some common situations that might trigger it:
You’re a beginner
If you’ve never been to a gym before or it’s been a while since you last went, it’s natural to feel a bit intimidated. You might wonder if everyone else will be in better shape than you or if people will judge you. You might also feel unsure about what to do and where to start. This kind of anxiety, known as situational anxiety, happens when you’re facing new or unfamiliar situations.
You’ve changed gyms
Maybe you’ve been working out at one gym for a while, but recently switched to a new location. Figuring out the layout, finding the locker room and restroom, locating the equipment you need, and getting used to a new routine can all make you feel anxious.
You’re having trouble using the equipment
Maybe you’re eager to use the leg press machine, but you can’t figure out how to adjust it. This can make you feel flustered and embarrassed.
You have to change in front of others
If you’re heading to the gym from work or plan to go somewhere else afterward, you might need to change clothes before or after your workout. Doing this in a public locker room can make you feel uncomfortable.
The gym is really crowded
Especially after the pandemic, crowded indoor spaces can make a lot of people uneasy. Post-COVID anxiety is real, and the thought of going back to how things were before the pandemic can stir up feelings of fear and uncertainty.
You’re a woman wanting to use the typically male-dominated weight room
Using the weight room can be intimidating for women, even if you’re not new to the gym.
A study with 116 college-age women found that while many knew the benefits of resistance training, they still didn’t do it as much as recommended.
Participants mentioned that lack of time and effort were barriers. But the study also found that feelings of judgment, intimidation, and not knowing how to use the equipment played a big role.
The study suggests that a women’s weightlifting class or a women’s-only area in the gym could help boost confidence and motivation.
Also Read: Healthy Snacks to Fuel Your Workouts: 2024
Tips to overcome gym anxiety
Here are a few strategies to help you overcome gym anxiety and have a great workout.
Do your research and get acquainted
A lot of anxiety comes from fear of the unknown, so learning as much as you can beforehand can help you feel more confident.
Start by checking out the gym online to learn about its facilities, amenities, and class options. Then, visit the gym for a tour to get familiar with the layout and meet the staff.
Start slowly
Don’t feel like you have to dive in headfirst on your first gym visit. Start with a small goal that feels comfortable, like spending 10 or 15 minutes on a cardio machine or just doing some stretches. Treat that as your workout and gradually build up from there.
Hire a trainer
Even just one session with a personal trainer can be really helpful. They can show you which exercises to do, how to do them correctly, how to set up the equipment, and how to plan your workouts.
Be clear about what you need. If your goal is just to get familiar with the exercises and equipment in one session, that’s perfectly okay.
If you want a workout program to follow, let them know. After working with that program for a month or two, you might want to schedule another session to take your routine to the next level.
Go with a friend
Going to the gym with a friend or family member who knows their way around can make you feel more comfortable and supported. It’s also a great way to reduce the unknowns. Once you’re feeling confident working out with your buddy, you can start venturing out on your own.
Try group fitness
If you have social anxiety, group fitness classes might not be the best choice for you.
But sometimes, working out in a group can help ease the anxiety of not knowing what to do at the gym, since you can follow the instructor or other participants. Once you get comfortable and feel like part of the group, you might find that it improves your overall mental health.
Plan your time and your workouts
Going to the gym with a plan is crucial for managing your time and making your workout more effective. It also helps reduce the fear of not knowing what to do.
If you have a clear idea of which exercises you want to do and the order to do them in, you can focus on your workout instead of stressing about what comes next. And if the locker room makes you anxious, try to come dressed and ready to work out so you can skip it altogether.
Use deep breathing and positive thinking
If you’re feeling overwhelmed, try focusing on your breath. Use diaphragmatic breathing, which involves actively using your diaphragm and expanding your stomach. This type of breathing can help lower stress and cortisol levels.
You can also work on changing negative thoughts. For example, if you’re worried about people judging your appearance, try shifting your thought from “that person thinks I’m out of shape” to “that person is focused on their own workout.”
It might sound simple, but starting by recognizing these negative thoughts and gradually replacing them with positive ones can help you find the courage to walk into the gym with more confidence.
Keep going
The more you go to the gym, the more confident you’ll feel, and stepping inside will become easier. It’s normal to want to avoid the gym if it makes you anxious, but if you find coping strategies that work for you and stick with them, you’ll start to see improvement over time.