Taking your first steps, however big or small to work towards your goals is not something that should be taken lightly, and if you're reading this article, you're already part way there. So keep reading to get a step closer!
If working from home has you feeling like you need a change of scenery, you've had a hiatus, or you're new to the gym altogether, the first thing to know if you're feeling scared about going to the gym alone is that you're actually NOT alone! From threads on X (formerly Twitter), to topics on forums, the reality is, we can all be pretty anxious about heading to the gym by ourselves.
Whether it's being in a new space on your own, feeling unsure about how to use the equipment, or feeling intimidated by the ‘gym bros’ congregating around the squat rack and slamming weights down loudly (don’t let the biceps fool you, they’re not as scary as they seem), Gymtimidation really is a thing. But fear not, we heard your worries, we've been there too, and we want to help.
So, keep reading for our tips on how to go to the gym alone and feel confident doing it. We’ve combined our top tips with advice from our Lifting Club (LC) manager Sam Cubbins, and shared first-hand experiences and tips from gym-goers who have overcome their anxiety around going to the gym alone!
Gymshark 66 is back–and this year we've got 1000s of free workouts, athlete training plans, workout logbook–and our habit tracker–helping you reach your goals and stick to them.
9 Tips To Feel More Confident When Going To The Gym Alone:
Get an induction
Go during off-peak hours
Set Long-Term and Short-Term (Micro) Goals
Join workout classes for beginners or get a PT
Have a plan for every workout
Wear headphones
Update your workout wardrobe
Make friends at the gym
Start with what you're already comfortable doing
1. Get An Induction
What Is A Gym Induction?
If you're new to the gym, an induction with a trained expert is a surefire way to familiarize yourself with all the equipment and surroundings. Almost all gyms will offer some form of induction for beginners when you sign up; just ask at the front desk.
Your induction will most likely be taken by one of the gym's personal trainers, think of it like a guided tour of the gym.
A gym induction can vary from gym to gym, here we use it to get to know you and your goals, talk you through some of our facilities, show you around the gym and cover health and safety. It's essentially designed to help you feel comfortable and safe in the gym. The induction is your time to be brave and ask any of the questions you've been thinking of, the staff will be there to help you.
Says Sam Cubbins, the LC manager here at Gymshark.
In short, it's an easy way to save yourself from furrowing your brow and awkwardly wandering around the gym. You might want to try memorizing the gym's layout during the induction so you'll feel familiar with where to go when you come back on your own.
What Can I Expect From A Gym Induction?
The Process Of The Gym Induction
We caught up with Sam who shared with us what can be expected from a gym induction
Firstly, the PT will get to know you. They might want to understand whether you've been to the gym before and what kind of workouts you are comfortable with and what you’d like to learn, so they can tailor their session to you.
You'll learn about health and safety, such as fire exits, where to find water, and any other important information.
They might have house rules. “I always cover which shoes you can and can't wear, how to be respectful in the gym, opening times, and how to find out about gym closures.” says Sam.
You'll likely be shown around the gym floor. This is where Sam personalizes it to the person she is inducting: “If someone is just interested in doing cardio, we'll spend more time looking at where the cardio machines are and how to use them, or if someone wants to start weightlifting, I might show them around the weight section and maybe how to use a few machines.“
The induction should finish with an opportunity for you to ask any questions.
What Questions Should I Ask At A Gym Induction?
Sam also shared how you can find out everything you'll need to know by prepping for your induction with these questions:
Where do I park and do I need to pay for parking?
How do I use the lockers, and do I need to bring my own lock?
How do I book classes?
How do I get more 1 on 1 time with a coach?
Can you show me how to use [insert equipment of choice here]?
Can I move gym equipment around?
Where can I get water?
Who do I go to if I hurt myself?
How will I find out about any closures?
When are the least busy times?
2. Go During Off-peak Hours
When you're already feeling anxious about working out alone, a busy gym just isn't a vibe. Visiting during quieter times might help you become more confident in your surroundings, giving you a bit more time and space to find your rhythm. It also makes it more likely that the equipment you're planning to use will be free, so you can get your head down and get the sets in.
To find the least busy times, you could ask on your induction, or a quick Google search of your gym should tell you when it's busiest, so head online and plan your sessions and timings. That being said, if training at peak time suits your schedule, don't let it put you off! We have plenty of other tips to help you feel comfortable going to the gym alone.
3. Set Long-term And Short-term (Micro) Goals
Setting long-term and short-term goals is great motivation on the days you lack the drive to drag yourself to the gym, or are a little bit apprehensive about going. They can help you see the bigger picture, adding a greater sense of purpose to your training sessions. Through goals, you can monitor progress and ultimately, the achieve something new.
Long-Term Goals
By setting yourself long-term objectives you give yourself a specific purpose to train and a clear target to work towards, meaning you can walk into the gym knowing exactly why you're there. We'd recommend making these goals as specific as you can.
Your long-term goal could be to run a 10k, do a pull-up, or achieve a goal weight; it's all about what feels right to you.
Once you've got your long-term goal, write it down and put it on display somewhere you can see it. We're not saying you need to shout this to the world, it can be somewhere private such as your phone notes or a piece of paper on your desk at home, but hold yourself accountable to achieving it.
Short-Term Goals
Achieving that long-term fitness goal is going to take some time, so break it down into more bite-size and manageable chunks. This might be into individual objectives for the month, or, if you want to be super granular and set micro-goals for every session.
The Harvard Business Review stated that on ‘progress days’, people were more naturally motivated and that 76% of people had their best moods on the days' steps forwards’ were made. Therefore, by setting – and smashing – a series of short-term goals, you're more likely to remain focused on achieving the long-term goal and have a more enjoyable time doing so.
Stuck on inspiration for your new goals? Why not join Gymshark 66 and be part of the community committing to taking small steps over 66 days to build positive habits that will last a lifetime.
4. Join A Workout Class Or Get A Personal Trainer
If you're worried about going to the gym on your own, the good news is that you might not have to! Joining a class or getting a PT is a great way to spend time working out with others and learning from the expertise of trainers, so you can feel more comfortable in your surroundings.
Joining A Class
If you're new to the gym, there will likely be many beginner-friendly classes. Similar to a gym induction, these introductory classes usually involve a trainer going through each movement first, ensuring you can complete it safely and comfortably (well, as comfortable as a burpee can be). Or if you're familiar with working out but maybe it's from your home gym, then you might want to go for an intermediate or advanced class, where you'll get pushed a little further and might be encouraged to try new things.
Workout classes can offer a great sense of community. They're a great way to connect with others, so your days of solo gym-ing may be short-lived.
Exercising as part of a class might do more than just provide you with a community to work out with too. The Journal of Social Sciences found that with exercise, participants gravitated towards the behavior of those around them, meaning you're more likely to achieve the goals you've set in the company of others. It's a win-win, right?
If you're unsure of what classes to go for take a look at the list below for some inspiration:
Yoga & Pilates: A great way to stretch your comfort zones (and every other body part), a Vinyasa class is a fantastic for easing yourself into the yogi community.
Spinning: If you're up for something a little more active and a whole lot of fun, a spin class is a guaranteed way to raise your heart rate and get you sweating. Jump into the saddle and leave your worries behind by cycling it out to the beat.
HIIT: High Intensity Interval Training, essentially – it's working as hard as you can for a short period of time, before a quick rest and going again. Usually broken up into rotating stations, you can count on your classmates to encourage you throughout this session.
If you're reading this and thinking 'I'm a regular with classes, but it's going on my own I'm scared of’, why not use the time before the class to chat to people and build your confidence in a new setting, or ask a buddie from the class if they want to join you for a workout on the gym floor.
Getting A Personal Trainer (PT):
If joining a group class makes you feel nervous, then getting a personal trainer might be a good idea, especially as a stepping stone until you're used to being in the gym. A PT will work with you in the areas you might not be so comfortable with, and can tailor their plans so you get what you need out of your sessions.
Forget about skipping a session. Your PT will likely hold you accountable for turning up and keeping you on track for those long-term goals.
5. Be Prepared: Have A Plan For Every Workout And Research The Exercises
A plan is essential for giving you the guidance and structure you need to hit those short-term goals. With a plan, you can have confidence in what you're doing, reducing any panicked moments or the chances of you walking around aimlessly looking for a piece of equipment to use.
Whether it's written in a notebook or saved on social media, like the full-body workout from our Athlete Sydney Cassidy (@sydgrows), linked below, having a plan is sure to set you up for success. But to save yourself the hassle of seeking out and planning your workouts, head to the Gymshark Training App where you'll find hundreds of free gym programs, from strength-building workouts to hybrid sessions, and with the ability to track your sets, reps and weights along the way. Prep has never been so easy!
@sydgrows who wants more walk-through workouts? 🙋♀️ #gymtok #gymgirl #girlswholift #shygirlworkout #dumbbellonly #fullbodyworkout #gymworkout #gymbeginner #dumbbellonlyworkout ♬ original sound - haileyknox
We also have a range of fitness articles that can help you target specific muscle groups in detail, such as The Ultimate Guide To The Best Leg Exercises. If you're not sure which type of workout to start with, we recommend checking out our workout splits article, which will guide you through choosing the right split for your goals.
6. Put Your Headphones In
As well as being a universal placard that screams ‘please don't speak to me,’ sticking headphones into your ears and playing your favorite songs can have a positive effect on your workout performance, allowing you to run further, cycle longer, and swim faster than usual.
Some have even gone as far as to describe exercising with music as similar to using ‘a type of legal performance-enhancing drug’. So creating a workout playlist of your fave hype tunes might just be what you need to feel pumped up and in the zone.
Or if music isn't your vibe and you're finding the noise around you a little overstimulating, why not try an audiobook, podcast, or even just sound-canceling mode for a little quiet time while you focus on getting the reps in.
7. Update Your Workout Wardrobe
While it might be tempting to reach for your trusty old T-shirt and joggers, workout-specific fabrics can be key to helping you feel more comfortable in the gym. Avoid sweat patches with moisture-wicking shirts that work to keep you cool and dry, or stretch freely and comfortably with fabrics built for movement.
More than just a functional piece, your gym outfit can also go a long way to making you feel more confident before you even step foot into the gym. Whether a modestwear fit such as oversized joggers and tees is what gets you out of your head and in the zone, or it’s physique accentuating pieces such as scrunch butt leggings or compression shirts that gives you that little boost, dressing the part can set the tone for a successful workout.
Ready for a new fit but not sure where to start? Our product and style articles offer advice and styling tips.
8. Make Friends At The Gym
Making new friends isn’t always the easiest thing to do, but the gym is actually a great place to do so. If you’re consistent with when you go to the gym, it’s likely you’ll begin to see familiar faces. You’ll recognize them, and in turn, they’ll begin to recognize you.
Not only is this good for calming those pre-gym nerves when going to the gym alone because you know who will be there and what to expect, but it can make you feel more confident and comfortable in the gym.
So how do you make friends at the gym? Well, you could try any one of the following:
Join a class: As mentioned earlier, joining a group class is a great way to make friends! Gym classes are often very sociable, and if you go every week you’ll likely see the same people.
Ask for a spotter: This might seem scary at first, but it’s actually a very normal thing to ask for. If you’re going heavy on a lift, whether it’s bench or squat, you can ask someone else to spot you. This essentially means they’ll be there to catch the barbell if you fail, and it’s a great way to spark up conversation after! (Just be sure they are comfortable spotting you first and that they know what they are doing!)
Ask about an exercise: Again this might seem daunting, but
@LilyLifts swears by this as her go-to tip for going to the gym alone and making friends: If you’re interested in an exercise someone else is doing (or you just want an excuse to chat to them), then ask them about it. Most people are open to chatting, and you may make a friend out of it! Hussnian Qaiser, a member of the LC, has been going to the gym for 7 years and suggests this too: “Ask for help if you are unsure of an exercise or machine. 9 times out of 10, people will be super supportive and show you how to use machinery, especially if you are a newbie. That in itself will increase your confidence.”
@lilylifts_ How to heal gym anxiety ✨ #gymanxiety #gymcommunity #wholesome #gymtok ♬ Autumn Leaves - Timothy Cole
9. Start With What You're Already Comfortable Doing
It sounds a little obvious, right? Reduce the amount of ‘newness’ to your routine by starting with the equipment and exercises you're already comfortable with.
If a brisk walk on the treadmill is where you feel comfortable, head on over and get your steps in. Alternatively, your happy place might be blasting through a HIIT workout (and we commend you if it is). Either way, by starting with the workouts you know, you remove a level of uncertainty in the gym.
Once you're acquainted with your surroundings and happy to start testing the ‘uncomfortable’, try venturing away from the workouts and exercises you know; you'll probably find that the things you weren't so confident to try when you first entered the gym are no-where near as intimidating as you initially thought.
Alice Williams, one of our regular solo visitors at the LC, expands on this with her top tips:
“Identify 5 exercises that you're comfortable doing, find a place, do only them, and then go home.”
She shares: “When I first started going to the gym, I was really comfortable doing core exercises as these were movements I'd been doing from home. I would go to the gym, walk on the treadmill do my five exercises on a matt in the corner and go home. It was minimal stress and didn't push me outside my comfort zone before I was ready. It also meant that I could use my time on the treadmill and in rest periods to understand what machines were where and how other gym members were using said machines.”
Time To Give It A Try
"I got comfortable in the gym by throwing myself into it, feeling uncomfortable but working through it. The gym became less daunting to me as I developed my skills, became familiar with the layout of the equipment, and became familiar with the regulars, who really weren't as big and scary as they first seemed.”
You might not take all 10 of these tips on board, but even just a few might help you feel confident going to the gym alone. We've combined expert tips, studies, and real experiences in the hopes that soon enough, you won't think twice about solo gymming.
Remember, going to the gym alone for the first time can feel intimidating, but it's a bold step toward becoming your personal best. Start small, follow these confidence-boosting tips, and don't be disheartened if it doesn’t go as planned. Over time, the gym will feel more like a familiar and welcoming space, the space where you build the best version of yourself. And don't forget to embrace the journey—each workout is a step forward!
