Gymtimidation is real–and for Gen Z-ers, fear of judgment is the primary reason we avoid going to the gym [1].
Some might worry we aren’t performing an exercise correctly, others might feel self-conscious in their gym outfit, and many of us have at least one session where we worry everyone is watching and judging us.
And it isn’t just newbies that experience this: Those of us who have been going to the gym for a while can feel nervous, intimated, or unsure when starting a new routine or trying out a new exercise.
If you’ve experienced all or any of these symptoms and think the only solution is avoiding the gym altogether, then we’re here to change that. There is a way to overcome gym anxiety, and we’ve got the solution. We’ll break down exactly what gym anxiety is and where it comes from and give you expert advice from qualified Personal Trainers on how to beat it so you can overcome gymtimidation and walk into the gym with confidence.
What Is Gym Anxiety?
Gym anxiety, gym fear, or gym phobia is a feeling of worry that creeps in before or during your workout. Most people feel it when they step into a new gym for the first time, but gym anxiety can creep in at any time, even if you’ve been going to the gym for a while. Not knowing where everything is, not being familiar with different equipment, and not knowing who to ask for help play into one of our biggest fears: the unknown.
It might also feel like other gymgoers are watching you, judging you, or waiting for you to mess up – this is known as imposter syndrome, and it’s very common during gym anxiety. It can worsen when you’re trying new things or pushing yourself, like heading to a new class or picking up heavier weights.
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How Do I Know If I Have Gym Anxiety?
If you have gym anxiety, you might experience any of the following symptoms:
Feeling nervous, anxious, or scared about going to the gym
Feeling overly self-conscious and like others are watching you while you’re working out
Nervous about trying new exercises or using unfamiliar equipment
Excessively worried about making mistakes/performing an exercise wrong
Experiencing physical symptoms such as increased heart rate, clammy hands, and shortness of breath [2]*
Wanting to avoid the gym (which may result in skipping sessions or not going at all)
*As a result of anxiety, not the exercise you are doing.
Why Do I Get So Anxious Going To The Gym?
The National Academy of Sports Medicine (NASM) suggests that not knowing what to expect in a new gym or being uncertain about your workout plan or exercises can trigger gym anxiety [3].
Gym anxiety is actually very common, but women tend to be more affected than men. Research from Penn State University revealed a gender gym gap driven by women’s worries around a lack of knowledge or confidence, feeling social anxiety at the gym, and getting unsolicited advice from male gymgoers [4].
How Can I Get Over Gym Anxiety?
Don’t let all this put you off. Really, the research just proves that whatever is causing your gym fear, you’re not alone. The good news is that spaces are becoming more welcoming and inclusive, and there are ways to fight against gymtimidation.
“The fitness industry and social media have, up until recently, fueled these feelings of anxiety and self-doubt,” says Lashara Wood, personal trainer and mindset coach. “Setting unrealistic body standards and fixating on aesthetics over well-being has put many people off starting in the first place."
“But there’s a new narrative emerging that’s more about moving to feel healthy and happy. Different body types and unique fitness journeys are starting to be normalized. We’re learning that one person’s ideal isn’t the same as the next. This is really important for anyone feeling like they’re inadequate or less than.”
From arming yourself with knowledge to finding your community, there are some simple steps you can take to overcome gym anxiety and get the results you want.
8 Expert Tips On How To Get Over Gym Anxiety
Recognize that gym anxiety is normal
Be patient and ease yourself in
Educate yourself on where the equipment is and how to use it
Have a plan, every time
Avoid peak hours
Go with a friend
Find your community
Wear what makes you feel comfortable
Let's explore these tips in a little more detail...
1. Recognize That Gym Anxiety Is Normal
“Anxiety is a physiological response, and it’s very normal,” says Lashara. “When you mix an unknown space with unknown people, it’s no surprise that you’re a little anxious.”
Worry and nerves can also work to your advantage. Researchers have linked anxiety with intelligence, and while excessive worry isn’t helpful, a little means you care about the result, and it can help you take precautions and exercise more safely [5].
2. Be Patient And Ease Yourself In
Don’t do too much too soon. Build your confidence up slowly by gradually increasing the stakes. “Barely anyone is amazing at anything on the first try, and confidence comes from repetition,” says Lashara.
“Go to the gym and just walk around or fill up your water bottle. Then go and do a really short workout. Next time, do your full workout but take it easy. It has to be really, really achievable at first. So easy that you can’t say no to it.”
The same goes for switching up your gym program: If you’re starting new exercises, you could set yourself a goal of trying one new exercise each session rather than doing a complete overhaul in one day. This will help ease you into a new gym routine and slowly build up confidence.
3. Educate Yourself On Where The Equipment Is And How To Use It
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Do you experience fear of not knowing where a machine is, what it does, or how to use it? Well, you aren’t alone–in fact, 15% of adults avoid going to the gym because they are unsure of how to use the machines. Even Sydney Cassidy, founder of the @gymgirlslockerroom, used to experience this, and she gives her tips about ‘[owning] the space you’re in’, having a look around the gym to suss out the equipment when you go somewhere new.
Most machines have information on how to set them up and use them, with many having a QR code you can scan for a video demonstration. You can also use the Gymshark Training App to look up videos of how to do each exercise.
Another great option is to book a gym induction, or if your gym doesn’t offer one, ask one of the Personal Trainers to show you around the equipment. We know they can seem intimidating, but you should never be afraid of asking PT on the gym floor for help–it’s their job, after all!
4. Have A Plan, Every Time
There’s nothing worse than wandering around the gym, unsure of what to do.
“Having a training program designed for you will help you stay in your lane and tackle any workout anxiety,” suggests Siobhan Hattersley, personal trainer and confidence coach. Selecting a workout on the Gymshark Training App before you head to the gym means you can enter the gym knowing exactly what you are doing (plus, there are videos to show exactly how to do each exercise so that you can do them confidently).
If you don’t feel confident using the machines or squat rack or feel anxious about the gym being busy, doing a simple dumbbell-only workout is the ideal ‘shy girl’ workout to help reduce gym anxiety.
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5. Avoid Peak Hours
If you’ve ever entered the gym around 6 pm, you’ll know how loud, packed, and sweaty it is. Even the most confident gymgoer can find it overwhelming, so for those of us who struggle with gym anxiety, it can be downright fear-inducing. Visit the gym during quieter hours, and it’s a whole different experience: The music is quieter, it’s a lot less busy, and most of the equipment you need will be free. Working out when your gym peak hours are and avoiding them, if possible, can be a game changer to the efficiency and enjoyment of your workouts.
6. Go With A Friend
Another way to overcome gym anxiety is to work out with a friend. Having someone else with you to help you navigate the gym can boost your confidence (especially if they know what they’re doing!) and keep you accountable, on track, and motivated. Plus, having someone to chat with when you’re resting between sets or doing a pair workout together is a lot more fun than working out alone!
7. Find Your Community
Don’t have a friend to workout with? Well, it’s time to make some. Joining a class is a great way to connect with like-minded people in the gym, making you feel part of a community, which is a ‘game-changer’ according to Lashara if you’re struggling with low confidence or anxiety. If you don’t fancy a gym class, run clubs, or online communities/challenges–such as #Gymshark66—are also a great way to connect with others and get motivated.
Often, the act of booking into a class means you are committed to going (and less likely to talk yourself out of it). Plus, there’s no need to stress about what exercises you are going to do or what gym equipment you need, as the instructor will take you through everything.
8. Wear What Makes You Feel Comfortable
So you’ve found a gym class you fancy, but the thought of everyone in the class staring at you puts you off. Is your sports bra supportive enough? Are your shorts too tight? Do you have sweat patches? – Wearing something you feel comfortable in is so important in the gym. Matching sets and 5-inch shorts aren’t for everyone. If you feel self-conscious, you might want to opt for an oversized t-shirt, or if it’s sweat patches that worry you, having a moisture-wicking t-shirt can help keep sweat to a minimum. But most importantly, remember that 1) sweat is normal, especially when working out, and 2) no one is likely looking at you anyway.
Gym Anxiety Isn’t Unusual, But There Are Ways You Can Beat It
Getting over gym anxiety isn’t something you can change overnight, but by working on the eight steps above, you will slowly build confidence and reduce your gym fear. Whatever’s driving your gym anxiety, try to find movement that you enjoy, whether that’s yoga, resistance training, or HIIT–This will make it a lot easier to motivate yourself to get into the gym and get your workout done without worrying about what others are doing!
Ready to get started? Download the Gymshark Training App and sign up for Gymshark66.
If you need mental health support, you should always consult with a professional. We've signposted mental health contacts from across the globe who are ready to talk, here's who can be on your side, and find out more about our Gymshark Deload foundations.
FAQs
Does Gym Anxiety Ever Go Away?
Getting over gym anxiety takes time! However, most people find gym anxiety goes away after a while when they build confidence and get used to their surroundings. Some people might find that they always experience gym anxiety, but it should reduce the more you go to the gym and push yourself out of your comfort zone.
How To Get Over The Fear Of Going To The Gym Alone?
If your anxiety stems from going to the gym alone, you can book a gym induction or a personal training session at your gym to give you confidence in your gym routine. You might also prefer booking a gym class or joining a group, such as a run club so that you can work out with other people and be guided by an instructor. Read our tips to feel more confident going to the gym alone and discover more ways to build your gym confidence.
Does Going To The Gym Help With Anxiety?
Yes, studies have found that exercise reduces symptoms of anxiety, showing a clear correlation between increased exercise and reduced anxiety [6, 7]. This is true for both aerobic exercise and weight training [8, 9]. For a long time, endorphins have been credited for exercise-induced europhia–that you may know as ‘runners high’–but modern research points to endocannabinoids being the reason for this exercise europhia. These naturally occurring neurotransmitters produce euphoria, reduce stress, and promote well-being [10].
How Common Is Gym Anxiety?
Gym anxiety is very common. In fact, around half of us struggle with low confidence and self-esteem–with the gym being very anxiety-inducing for many [11]! Research shows that women, more than men, are affected by gym anxiety, however both genders can experience gym fear. If you are experiencing gym anxiety, know that your feelings are not abnormal, and there are ways you can overcome your gym anxiety, such as following the gym anxiety tips in this article.
Unsure where to start on your fitness journey in 2025? Join Gymshark66, the fitness challenge that helps you make positive wellness and fitness changes in your life. We can’t lift the weight for you, but our community is full of people who can spot you on your journey and push you to achieve your goal.
References:
Halsall, A. (2022). Gym Anxiety: Which States are Most Affected? [online] MYPROTEINTM. Available at: https://us.myprotein.com/thezone/motivation/which-states-are-most-impacted-by-gymtimidation/.
Dimitriev, D.A., Saperova, E.V. and Dimitriev, A.D. (2016). State Anxiety and Nonlinear Dynamics of Heart Rate Variability in Students. PLOS ONE, [online] 11(1), p.e0146131. doi:https://doi.org/10.1371/journal.pone.0146131.
Mahaffey, K. (n.d.). How to Overcome Gym Anxiety (Gymtimidation) | NASM Blog. [online] blog.nasm.org. Available at: https://blog.nasm.org/overcoming-gym-anxiety.
ScienceDaily. (2020). Researchers study strength-training gender gap, possible solutions. [online] Available at: https://www.sciencedaily.com/releases/2020/11/201105115157.htm.
Coplan, J.D., Hodulik, S., Mathew, S.J., Mao, X., Hof, P.R., Gorman, J.M. and Shungu, D.C. (2012). The Relationship between Intelligence and Anxiety: An Association with Subcortical White Matter Metabolism. Frontiers in Evolutionary Neuroscience, 3(8). doi:https://doi.org/10.3389/fnevo.2011.0000
Schuch, F.B., Stubbs, B., Meyer, J., Heissel, A., Zech, P., Vancampfort, D., Rosenbaum, S., Deenik, J., Firth, J., Ward, P.B., Carvalho, A.F. and Hiles, S.A. (2019). Physical activity protects from incident anxiety: A meta‐analysis of prospective cohort studies. Depression and Anxiety, 36(9), pp.846–858. doi:https://doi.org/10.1002/da.22915.
Henriksson, M., Wall, A., Nyberg, J., Adiels, M., Lundin, K., Bergh, Y., Eggertsen, R., Danielsson, L., Kuhn, H.G., Westerlund, M., David Åberg, N., Waern, M. and Åberg, M. (2022). Effects of exercise on symptoms of anxiety in primary care patients: A randomized controlled trial. Journal of Affective Disorders, 297(297), pp.26–34. doi:https://doi.org/10.1016/j.jad.2021.10.006.
Norris, R., Carroll, D. and Cochrane, R. (1992). The effects of physical activity and exercise training on psychological stress and well-being in an adolescent population. Journal of Psychosomatic Research, [online] 36(1), pp.55–65. doi:https://doi.org/10.1016/0022-3999(92)90114-h.
Gordon, B.R., McDowell, C.P., Lyons, M. and Herring, M.P. (2017). The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials. Sports Medicine, 47(12), pp.2521–2532. doi:https://doi.org/10.1007/s40279-017-0769-0.
Matei, D., Trofin, D., Iordan, D.A., Onu, I., Condurache, I., Ionite, C. and Buculei, I. (2023). The Endocannabinoid System and Physical Exercise. International Journal of Molecular Sciences, [online] 24(3), p.1989. doi:https://doi.org/10.3390/ijms24031989.
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