How to stop feeling anxious about visiting the gym

The hardest part of working out isn’t necessarily the workout, but actually finding the strength to walk through the doors of your local sports centre.

This can be down to the fear that all eyes will be on you, or not feeling confident with the equipment, or even not knowing your way around the facilities. These may be quite common, but they’re all a form of gymtimidation.

According to a 2023 OnePoll survey, one in three Brits say feelings of intimidation (aka gymtimidation) are what’s holding them back from joining a gym. Research shows it’s typically women who experience higher levels of gym anxiety, many feeling self-conscious, plus lacking in confidence and knowledge.

The good news: there are simple steps that can help you get over gymtimidation for good.

1. Focus on yourself
Ironically, most people say they join the gym to improve their confidence levels. Yet, a good proportion (nearly 40%) say they avoid going to the gym because they feel self-conscious. If you want to kick self-consciousness to the curb, try not to think about those around you – most will be focused on their own workouts, not analysing what you’re doing. Keep the adage ‘comparison is the thief of joy’ front of mind. If you focus on your own progress rather than comparing yourself to others, you’ll enjoy the best results – and feel better every step of the way.

2. Make yourself at home
Fitness industry expert, Dr. Paul Bedford, says feelings of gymtimidation can be heightened in certain environments. For some it may be in the cardio area, others might not want to venture through the fitness class door, and many find lifting on the main gym floor particularly daunting. While you can choose to avoid training in triggering spaces, the better bet is to get familiar with them.

We offer induction sessions and guided tours of our sports centres. Once you’re familiar with the different settings, aim to visit them regularly so you feel at home. Don’t be afraid to walk around the gym like you own the place and this mindset will quickly translate into extra confidence.

If you feel more comfortable with fewer people around, speak to a member of our team, they can advise you on the best times to use our facilities when they’re less crowded.

3. Ask for advice
Don’t be afraid to ask a member of our team for help – that’s what they’re there for! We’ll happily answer any questions and demonstrate how to use equipment. If you’re after more personal advice, consider investing in PT sessions. This will help familiarise the equipment and get you started with a personalised workout routine.

4. Set goals and make a plan
Having realistic goals and a plan will help you train with purpose and direction. When you’re just starting out, the key is progress, not perfection. It might be running for 10 minutes without stopping, lifting a certain weight, or making time for consistent training. Whatever you’re aiming for, celebrate the small victories along the way – this will boost your confidence and help you feel more positive about your efforts.

5. Give group training a whirl
Choosing activities that blend social interaction and guided expertise are always fun – and great for building confidence. Our instructors will help you feel at ease without drawing any attention to your ‘newbie’ status. Simply follow the instructor’s guidance and you’ll get a great workout without having to make any decisions of your own.

This piece originally appeared at lesmills.com.