Ways to Conquer Gym Anxiety

      Weightlifting is my passion, but it hasn't always been that way. Initially, I avoided gyms like Planet Fitness at all costs because I didn't want to become that person we all see—either in real life or in viral videos—using gym equipment incorrectly (just search “gym fails” on Google). The thought of maneuvering through the machines, facing judgment, or engaging in the comparison game would often deter me from entering any gym. If I did go to one, I would make a beeline for the cardio area and do a quick session on the elliptical. I wanted to explore strength training, but the weight room felt entirely off-limits to me; my fear of performing exercises incorrectly kept me away.

      The term "gymtimidation"—the feelings of anxiety and overwhelm associated with working out in front of others—is quite common: 50% of Americans feel too intimidated to step into a gym. Even those who do attend regularly find it challenging, with 47% admitting they still feel uncomfortable, particularly when exercising alongside someone very fit (which is relatable!). Gyms can seem exclusionary, especially for those who may not feel knowledgeable about fitness or fit society’s ideal image of a gym-goer. Additionally, gym intimidation affects women more heavily—65% of women report experiencing gym anxiety compared to 35% of men, and 55% of women avoid the gym because they feel they don’t appear fit enough to participate, which can hinder their fitness aspirations.

      “Feeling anxious about the gym is normal, especially for first-timers,” noted Sam Cubbins, a personal trainer and lifting club manager at Gymshark. “You might feel out of place in certain areas of the gym, with machines you've never used, or simply feel self-conscious. It's crucial to remember that everyone starts somewhere, and your fears don't define your fitness journey.” Continue reading for some expert-recommended steps I took to overcome gym intimidation. Now it's time for you to do the heavy lifting.

      Experts Consulted

      At The Everygirl, we prioritize wellness advice rooted in accurate, scientifically-backed information to empower our readers in making informed health decisions. That’s why we consult trusted, credible experts—ensuring every piece of content is reliable and empowering.

      SAMANTHA CUBBINS

      Samantha Cubbins has over 20 years of experience in fitness and sport industries, lending her elite coaching expertise to her work as a personal trainer and lifting club manager at Gymshark. She has guided clients of all fitness levels, specializing in biomechanics, performance management, injury recovery, and pre/postnatal training.

      EMILY SCHOFIELD

      Emily Schofield is a senior NASM-certified personal trainer and regional gym manager at Ultimate Performance Los Angeles. With over 10 years in personal training, her dedication has quickly established her as one of U.P.’s standout talents.

      Try Out Group Classes

      If you're new to exercising, workout classes can provide an easier entry point. Exercising alongside others can alleviate anxiety stemming from uncertainty about gym routines or how to execute specific movements, as you can follow the instructor's lead. Group fitness classes let you explore various exercise forms—from Pilates to strength training, dance cardio, and HIIT—with proper guidance in a supportive environment filled with people at different fitness levels, helping you discover what resonates with you the most. Utilize your instructor's expertise by asking questions about your form or any movements you're unsure about. Once you feel confident, apply your new skills on the gym floor and establish your routine on your own.

      Find a Workout Buddy

      There’s often safety in numbers. Bringing along a friend to the gym can help ease your nerves (especially if they’re a seasoned gym-goer who can demonstrate some techniques). “They can help you navigate the gym, keep you accountable and motivated, and provide enjoyable conversations between sets,” Cubbins said. Even if your workout buddy is also figuring things out, you can collaborate to understand new equipment and exercises while sharing laughs over any blunders you make while trying them.

      Avoid Peak Hours

      A crowded gym can make anyone want to steer clear, and gym intimidation just adds to that urge. To make things easier for yourself, try visiting the gym during quieter hours; fewer people means less pressure. “If possible, steer clear of peak times like the post-5 p.m. rush; a less crowded gym offers more room, equipment access, and a more relaxed vibe,” Cubbins suggested. Most gyms see a spike in traffic in the early morning, with another peak around lunchtime and the busiest time from 4 p.m. to 7 p.m. So if your work schedule allows, try to plan your workouts around those busy times.

      Dress for Confidence

      Your attire can significantly influence how you approach and engage with the world—in and out of the gym. “Wearing comfortable and flattering workout gear can greatly enhance your feeling of empowerment and motivation to exercise,” said Emily Schofield, a senior certified