Gymtimidation: what is it and how to overcome it
For many people, there is a genuine fear surrounding the gym. This can be when you're new to fitness and new to a gym. It can be if you've had a break or moved to a different gym. Continue reading to find out how to overcome gymtimidation.
Walking into a gym for the first time can feel like stepping onto an unfamiliar stage. One where everyone seems to know the routine except you. The unfamiliar equipment, the steady hum of treadmills, the clang of weights. These things can make the space feel intimidating rather than welcoming. If you've ever hesitated at the entrance, wondering if you truly belong, you're not alone.
So this feeling has a name... Gymtimidation. Described as the fear of going to the gym. The feeling of being out of place, judged, or unsure of what to do.
If you’ve ever worried about:
People staring at you
Not knowing how to use the equipment
Feeling like you don’t "look the part"
Thinking you’re not strong or fit enough to be there.
Why do we lack confidence in the gym?
For many people, the gym feels like an exclusive club where only the "fit" belong. There is no doubt that this is reinforced by unrealistic social media posts. Then there is the lack of education on 'gym etiquette', and a general fear of judgment.
For neurodivergent people (like me!), gymtimidation can be even more overwhelming. Sensory overload, unspoken rules, and feeling out of sync with others can add an extra layer of stress.
But here’s the truth; no one is paying as much attention to you as you think they are. In fact, most people are so focused on their own workouts, they don't not even notice you. So, they're definitely not judging yours. Sometimes, by just knowing this little fact, you can feel more confident in the gym and start to overcome gymtimidation!
How to Overcome fear of the gym
Go with a Plan
Firstly, know that walking in with a purpose helps reduce anxiety. Before you go, have a rough plan of what exercises you want to do. If you’re unsure, start with familiar movements. Try walking on a treadmill, bodyweight squats, or using machines with instructions on them.
Choose Quiet Times
If big crowds overwhelm you, go during off-peak hours. Early mornings, late nights, or mid-afternoons (outside of lunch breaks) are usually quieter times.
Start with Small Wins
Your first few visits don’t have to be full workouts. Even just walking in, getting familiar with the space, and leaving is a win. These short visits will help you to build confidence and feel comfortable at the gym. Watch my YouTube video on getting started at the gym:
Use Headphones
For some, music or podcasts help block out distractions. For others, wearing headphones without sound can reduce sensory overload while still keeping you aware of your surroundings. Check out my favourite headphones here!
Learn Basic Gym Etiquette
Things like re-racking weights, wiping down equipment, and taking turns on machines are basic gym etiquette. Knowing this can help you feel more confident in the space.
Remind Yourself That You Belong
The gym is for everyone, not just the super fit. Every single person in that gym started somewhere, and no one was born knowing how to train. You have just as much right to be there as anyone else.
Still anxious about the gym?
Reach out for support and solutions!
If fear is stopping you from getting started, know that you’re not alone. As a personal trainer, my goal is to create a gym experience that feels welcoming, safe, and inclusive. I'll be sharing all my top beginner gym tips in the blog here and my YouTube Channel.
If you’re local to Wolverhampton and want support, message me or come find me at PureGym Wolverhampton South. I’ll help you get started and overcome gymtimidation.
Have you experienced gym intimidation? What helped you overcome it and can you share any gym anxiety tips for others?