Exercise is an effective way to reduce stress, build strength, and improve your health. And working out at the gym can help us stay consistent.
But, while you might expect staying motivated or making time to be the main barriers to exercise, for many people, it’s walking into the gym itself.
Navigating unfamiliar equipment, wearing gym clothing, and working alongside other, seemingly more experienced, gym-goers can be a huge source of anxiety. If this sounds familiar, you’re certainly not alone. Statistics show that Google searches relating to ‘gym confidence’ and ‘overcoming gym anxiety’ have risen by 1,600% and 300% year-on-year, respectively.
However, while gym anxiety can be enough to put you off, the good news is that there are ways to help make things easier.
With that said, we’ll explore six tips to overcome gym anxiety and make the most of your workouts.
What is gym anxiety, and what can cause it?
Gym anxiety refers to the experience of feeling anxious, intimidated, or embarrassed before, during, or after exercising at the gym. For some people, gym anxiety can interfere with their ability to enjoy exercise, or in some cases, go to the gym at all.
Gym anxiety can manifest in a range of negative thoughts or feelings, and most commonly stems from a fear of judgement, lack of confidence, or feeling out of place. For example, you may fear being judged for your exercise ability or appearance.
Joining a new gym, being unfamiliar with equipment, and struggling with body image issues can also intensify gym anxiety. Studies show that other factors, such as needing to change in front of others, concern over the cleanliness of the equipment, and feeling lost or overwhelmed in crowded spaces, can contribute, too.
Research has also found that women are more likely to experience gym anxiety than men. For example, this study found that over a quarter of women (28%) frequently feel anxious in a gym environment, and 61% would prefer to work out in a female-only space. Meanwhile, only 7% of women said they felt totally comfortable in any gym setting.
The top causes of gym anxiety reported among women were a lack of knowledge around exercise and form, feeling as though they were being stared at by others, and an overall sense of discomfort.
As a result, this study found that while many women were aware of the benefits of resistance training, they still didn’t do the recommended amount. While some participants said time and effort were barriers, researchers found that feelings of intimidation and judgement, as well as a lack of knowledge about how to use the equipment, played a key role.
That said, while research suggests that gym anxiety is more common among women, men can still be impacted, too.
6 tips to overcome gym anxiety
Gym anxiety can be frustrating to deal with and create additional barriers to exercise – which many people find difficult to motivate themselves to do in the first place.
However, the good news is that there are plenty of things that can help make the gym feel less daunting. We’ll cover some of these below.
1. Familiarise yourself with the gym environment ahead of time
Anxiety, by its very nature, can cause people to catastrophise – often turning over situations in their head and imagining the worst-case scenarios possible. We know from research that many of these behaviours are rooted in a fear of the unknown. Studies have linked all kinds of anxiety disorders, including social anxiety, panic disorder, and specific phobias, with an increased sensitivity to unknown threats.
For this reason, it can be helpful to familiarise yourself with the gym environment ahead of time, focusing on areas that cause you the most anxiety. For example, if you’re worried about not knowing how to do certain exercises, watching exercise and equipment tutorials can be helpful. Similarly, if you’d feel calmer knowing the layout of your gym, you could book a guided tour before you start working out. Some gym websites even allow you to take virtual tours of the space.
It’s also important to remember that gym staff are there to help you – and most will be more than happy to answer any questions you have. Even if you’ve been a member for a while, you can still ask for guidance.
2. Keep things simple
These days, more people than ever are working out at the gym, with strength training having become particularly popular in recent years. Never before have we had access to such a broad range of exercise information – with everything from social media to magazines saturated with health and fitness content.
However, while this information can be helpful, having an endless supply of – sometimes conflicting – fitness advice can also be overwhelming and confusing. With various gym guides and fitness enthusiasts all promising the perfect workout plan, it can be difficult to separate fact from fiction. And, for those with gym anxiety, this information overload can feel all the more intense.
For this reason, it’s best to keep things simple. Remember, workout plans don’t need to be fancy or complicated to be effective. You might like to select four to five exercises you feel comfortable and familiar with, and build your workouts from there. This might mean starting with bodyweight exercises or following a beginner’s guided workout plan, like this one from Nuffield Health. Remember, you can always introduce new exercises as your confidence grows.
3. Wear clothing that makes you feel comfortable and confident
Research has found that what you wear to the gym can play a role in the severity of gym anxiety – particularly among women.
In this study, twice as many women than men (20% compared to 10%) reported feeling self-conscious in gym clothes. And a further 15% of women and 10% of men said they worried about not looking good in gym clothing.
Feeling body-conscious and worrying about judgment from others can be hugely distracting and take the enjoyment out of exercise. But remember, while working out for aesthetic reasons isn’t always a bad thing, there are many more important benefits to exercise that aren’t related to how your body looks. Among other things, regular exercise can boost your mood, improve mobility, and reduce the risk of disease.
Equally, remember that you don’t have to look or dress a certain way to exercise or be an acceptable member of the gym community. So, wear whatever you feel best in – whether that means a sleek workout set or a baggy t-shirt and tracksuit bottoms. Lastly, don’t forget that most people at the gym are either too distracted by their own workouts, or worrying about how they look, too.
For gym-clothing inspiration, check out our article: 8 activewear looks for mature women. Or, if you struggle with loving or accepting your body, you might find our articles, 15 things you can do to start loving and accepting your body and 16 ways to improve your confidence and self-esteem, useful.
4. Consider exercising with a friend or joining an exercise class
For many people, going to the gym with a friend can reduce anxiety. Beyond providing a sense of familiarity and comfort, having a workout buddy can also be fantastic for staying motivated and keeping each other accountable.
Alternatively, you might like to try fitness classes, where you can exercise alongside like-minded people in a friendly environment. Plus, since the workouts are planned and led for you, all you need to do is turn up!
Most gyms offer a range of exercise classes, from Pilates and yoga to spin and Body Pump, so you’re sure to find something you enjoy and that suits your goals. If you’d prefer to use the main gym, hiring a personal trainer can add structure and guidance to your workouts.
5. Practise relaxation techniques like deep breathing
While things like dressing comfortably, making a plan ahead of time, and exercising with a friend can all help with gym anxiety, they’re not necessarily magical cures. It’s normal, and even expected, that you’ll still feel anxious in the gym at times.
For this reason, having some relaxation techniques to turn to in times of need can be helpful. Research found that things like mindfulness, grounding, and deep breathing can help to significantly reduce anxiety.
Mindfulness has been found to help interrupt anxious thought patterns by encouraging people to focus on the present moment. Other studies have also associated regular mindfulness practice with better emotional regulation, resilience, and an improved ability to manage difficult feelings.
Similarly, research suggests that deep breathing exercises can help to reduce anxiety by relaxing muscles, promoting relaxation, and slowing down the release of cortisol (the stress hormone), which is often elevated during periods of anxiety. Check out our article, 3 breathing exercises for anxiety and stress relief, to get started.
6. Be patient with yourself
Gym anxiety can be frustrating to navigate, particularly when it becomes a barrier to staying active. However, it’s important to treat yourself with kindness, patience, and care.
While things may not change overnight, small steps can make all the difference when it comes to overcoming gym anxiety. The most important thing you can do is continually show up for yourself, take things one step at a time, and celebrate the small wins – whether that means booking a guided gym tour, signing up for a group exercise class, or even turning up to the gym in the first place.
Final thoughts…
If you struggle with gym anxiety, you’re certainly not alone. When placed in environments we’re unfamiliar with, it’s natural to feel anxious, worried, or out of place.
However, with a bit of time, practice, and patience, it’s entirely possible to overcome gym anxiety and enjoy working out. Above all else, the most important thing to remember is that whoever you are, you have just as much right to enjoy the gym as anyone else.
For further reading, check out our guide to joining the gym. Or, head over to our fitness and exercise section. Here, you’ll find information on everything from team sports to simple ways to up your step count.
Have you experienced gym anxiety before? Do you have any other tips that you’d like to share? We’d be interested to hear from you in the comments below.
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