How to overcome gym anxiety as a beginner

Often, the hardest part of going to the gym isn’t the workout itself, it’s getting yourself through the doors and having the courage to use new equipment or join classes. Most new gym goers experience this kind of anxiety or ‘gymtimidation’, especially when going alone. For some, it stems from a place of low self-esteem, and for others, it may be being in a busy place. Wherever your gym anxiety comes from, we’re here to give you some top tips to help support your fitness journey. 

How to go to the gym for the first time

If you’ve just signed up for a new gym and you’re feeling nervous, don’t worry that is normal. Gym instructors are well aware that newcomers may be intimidated by the equipment and machines, which is why many of them offer an induction. If you’re a complete beginner, we recommend booking one of these induction sessions as they can help you settle any nerves. Usually, they are done on a one-to-one basis or sometimes in a small group of up to three people, and the instructor will give you a tour of the gym showing you how to use the machines. Some gyms will also take this time to give you a brief personal training session if you tell them your goals, so they can tell you which machines may be best for you. 

If you’re in a group of 2 or 3 beginners, this is also a time to establish a friendly face at the gym and you get the peace of mind that you’re not the only newbie and do not need to feel intimidated by others around you. Once your induction is finished, you can try out some of the machines for yourself, and before you know it your first visit to the gym is complete!

Alternatively, if you don’t feel comfortable with an induction right away, you can simply attend the gym. You don’t need to do anything out of your comfort zone at first, just start by using machines or equipment you’re familiar with such as a treadmill, bike, stair climber, or free weights if you like. Slowly work on building up your confidence, and progress to other machines as you get more into the swing of things. Even going to  the gym for just 20 minutes a day can aid in your progression and allow you to start building a healthy habit. 

How to motivate yourself to go to the gym as a beginner

If it’s not nerves you’re experiencing, but rather a lack of motivation, there are a few tips to get you on track. Motivation is fleeting, and in some cases, you just need to set yourself up for success. Make sure that you join a gym you enjoy going to, and if possible choose a gym that is located on your daily route. For example, if it’s on the way to or back from your workplace, or located near your local supermarket. That way, it’ll be easier for you to attend and won’t seem out of the way or more of an effort to get there. 

Set a time to go or a time limit

One other way to ensure you’re set up for success is to tell yourself you’re only going to do a certain amount of time for your workout, even if it’s just 10 minutes. The likelihood is that you’ll end up staying much longer once you get started, but if you go with the intent that you only need to do 10 minutes, the task seems much more attainable. You can also try setting a specific time to go every day in order to build a habit. For example, telling yourself that you’ll go to the gym at 7pm every day means that it’ll quickly become a routine task that doesn’t require much thought, rather than a chore.

Get a friend or PT to hold you accountable

Having somebody there with you can really help you to make progress. If you’re going with a friend, the gym may be more fun and they can help you stay on track. Plus, a familiar face can help you feel more comfortable and less anxious. If you pay for a personal trainer, they can help you reach your goals and push you to do more whilst showing you how to correctly use the machines. 

Join gym classes

Exercising in a group can help to keep you motivated, and you’ll need to book in advance so it’s much harder to back out last minute without any repercussions. Check to see what your gym offers, especially if there are any specific beginner classes which will help boost your confidence.

Getting over gym anxiety after your first session

If one session at the gym has helped you to get over your nerves - great! If not, don’t worry as there are a few more tricks up the sleeve to help remove your gym anxieties. From planning your workouts to wearing the right gear, follow the tips below and you’ll build confidence in no time.

Wear the right clothing

Fitness clothing makes a huge difference at the gym because it keeps you cool as well as comfortable, allowing you to look and feel more confident. If you feel most comfortable in shorts and a t-shirt, opt for breathable quick-dry fabrics. If you prefer a tighter fit, try our BodyFit clothing which compresses the muscles to promote better circulation to improve performance.

Pick a quiet time to go to the gym 

If being around other people intimidates you, go to the gym when it is quiet. This is usually late at night or during the day. Avoid peak hours such as after work. You can check out our blog ‘when is the best time to go to the gym?’ for more information on peak and quiet times.

Plan your workout 

Being in the gym can be overwhelming, especially if the machines you need are taken or you don’t know exactly what to do. Check if your gym has an app with workout plans or if an instructor can give you a free plan, or look one up online. Stick to the plan where you can so you know exactly what you’re doing, and if the machines are taken, replace that exercise with something else such as sit-ups or lunges.

Don’t fall victim to comparison

Many gym goers make the mistake of comparing themselves to others at the gym. It’s important that you don’t do this. Some will have been going for years and be very knowledgeable, some only a few weeks, some will be good at cardio, while others will be better at strength training. Everybody is different, and comparing yourself to others will only have a negative impact on your workout. Nobody at the gym is judging you, they’re focusing on their own workout, and you should be too. If somebody is using the same machine as you but slightly differently, it may just be that they’re training a different muscle group or can deal with higher intensities - don’t be put off by what others are doing.

Make sure you warm up first

It’s important to warm up so that your muscles don’t fatigue or strain, but it also helps you to feel energised and motivated - resulting in a better performance and more ambition to push yourself. If you aren’t sure what to do, you could read our dedicated blog ‘how to warm up at the gym’ to give yourself a head start.

Watch a comfort show while you work out 

Modern gym equipment usually has a stand or a place to prop your phone, this is useful if you want to listen to music or if you want to follow a workout tutorial. But it’s also useful for watching your favourite shows. These stands are usually found on cardio machines like the treadmill, so you can watch an episode of your favourite show whilst you run, making the time more enjoyable and distracting you from any anxieties.

Conquer the gym with Avec Sport

Not only do we offer a wide range of sportswear clothing for both men and women, but we also provide additional support through the use of our blog. If you’re still feeling nervous, that’s okay. Why not take baby steps with the basics and view our helpful guides such as ‘beginner’s guide to using a treadmill’, and ‘beginner’s guide to strength training for women’?