Tips for Overcoming Gym Anxiety

Gym anxiety is a common phenomenon, especially among first-time gymgoers. It refers to a feeling of fear, worry, stress and nervousness at the thought of going to the gym to work out in the presence of other people.

“Gymtimidation” should never stop you from going to the gym — you're not alone, and there are many ways to overcome this feeling. This guide discusses how to get over gym anxiety to achieve your fitness goals.

What Is Gym Anxiety or Gymtimidation?

Gymtimidation refers to the fear of working out in a public gym with others. It may discourage you from going to the gym and working on your fitness goals. There are several reasons why you may be experiencing anxiety at the gym:

• You're experiencing fear of the unknown or uncertainty as a first-time gym goer.
• You're working out in a new gym and aren't yet accustomed to the surroundings and equipment.
• You're self-conscious or have insecurities that make it difficult to work out, shower or change clothing in public settings.
• You're uncertain about workout plans or the right exercises for you.

Symptoms of Gym Anxiety

Some behaviors, patterns and traits can be interpreted as signs and symptoms of gymtimidation. These symptoms can be observed before you go to the gym or while you're there working out. Here are some common gym anxiety symptoms:

• Avoiding the gym, thoughts and conversations about the gym.
• Being anxious or scared about the gym.
• Feeling upset, distressed or irritable while in the gym.
• Physical symptoms of anxiety include a racing heart, shaking, sweating and muscle tension.
• Nervousness about trying out new workout equipment or exercises.
• Excessive consciousness of how others see you while you're working out.
• Excessive worry about making mistakes or underperforming.
• Feeling intimidated by other, more experienced gym goers.
• Being uncomfortable working out in crowds or large groups of people.

8 Tips for Overcoming Gym Anxiety

With a little effort, you can overcome your anxious feelings and build a gym routine that helps you achieve your fitness goals. There are many tips for overcoming gym anxiety and going after your fitness goals, including:

1. Plan Around Busy Hours

If you fret at the thought of going to the gym when everyone else is there, consider scheduling your workouts for off-peak hours. Avoid going to the gym during peak hours, which are before and after typical work hours, early mornings, and evenings between 5:30 and 7:00 p.m. Late evenings or mid-mornings are often less crowded, allowing you more space and privacy to work out comfortably.

2. Plan Your Workout

A clear and concise workout plan helps keep you focused and eliminates the fear of working out. Create a plan based on your fitness goals and fitness level. Here are a few tips to get you started:

• Determine your training frequency, or how often you want to work out.
• Select exercises that align with your goals, skill level, and interests.
• Pick sets and reps that dictate your workout volume and intensity.
• Factor in any physical challenges you may have and find modifications if necessary.

3. Ask for a Gym Tour

Being familiar with the gym's environment and equipment can help you become more comfortable and confident. Visit the facility, try out the exercise equipment, and check out the locker rooms and showers. Ask as many questions as possible during the gym tour to ensure you have the full scoop on how the gym operates.

4. Invest in Personal Training Sessions

Working with personal trainers can help you build confidence and conquer your gym anxiety. They can help you create a workout plan, select the right exercises, show you how to use equipment and correct your form during exercises. These professionals are also your go-to for detailed answers to your fitness questions. Consider working with a trainer for a few sessions until you're over the anxiety or for the long term.

5. Have an Accountability Partner

Bringing a friend with you to the gym is an effective way of getting over gym anxiety, helping you stay accountable, confident and motivated to keep going even when you don't feel like it. Your accountability partner can make the experience less intimidating and more enjoyable, improving your chances of sticking with this new habit. Consider bringing a more experienced friend who can provide helpful tips, or go with an equally inexperienced friend so you can support each other.

6. Try Group Classes

Fitness classes may be less intimidating than exercising alone in the gym. These classes give you more structure in your exercise routine, reducing stress and anxiety while working out. Professional instructors curate group exercise classes to fit different fitness levels, interests and preferences. Some examples of group classes to try include:

• Cycle
• Pilates
• Strength
• Yoga
• Zumba

7. Try Gym Alternatives

As you're getting comfortable with going to the gym, it may be helpful to rely on other types of workouts to keep yourself active. For example, you can:

• Work out at home: These exercises eliminate the kind of gym anxiety induced by working out in public. You can invest in home workout equipment or stick to bodyweight exercises while starting out and sign up for online workout programs.
• Work out outdoors: Outdoor workouts are fun and have many physical and mental health benefits. Some outdoor workouts to consider include cycling, hiking and running.
• Swim: If you have access to a nearby swimming pool, consider signing up for a few classes a week. It's a good full-body workout that allows you to move your entire body, build resistance, and increase your heart rate.

8. Be Kind and Gentle With Yourself

Remember to be kind to yourself and take your gym journey one day at a time. Allow yourself to get comfortable and gain confidence gradually, and focus on small wins. Start with short workouts and try one new workout at a time to overcome the anxiety. This approach is also helpful if you're new to working out, as you'll want to ease yourself into your new routine to avoid overextending yourself.

Sign Up for a Friendly Community Gym Today

Being part of a friendly community gym can help you avoid gym anxiety, providing the support you need to ease into your workouts and get comfortable in a new space.

If you're located in the Greater Philadelphia area, the YMCA offers well-equipped, family-friendly gyms with group exercise classes, swimming, gymnasiums, indoor tracks, and more to meet all your workout needs. Check out our small group training or find a personal trainer to encourage you throughout your fitness journey! Discover your local Y today.