Working out does wonders for our health, no doubt about that. But getting started isn’t always easy. That very place many consider a second home or a source that of joy and energy can be a thing of nightmares for others. Because gym anxiety is real and quite powerful.

If you’re dreading stepping into the gym and have countless thoughts racing through your head, trying to convince yourself it will be horrible and you may just as well give up, these lines are for you. We’ll look at all this from a realistic point of view and go through the causes and see how to overcome gym anxiety.

Where Does Gym Anxiety Come From?

Is gym anxiety common? Yes! And it all comes down to insecurity. For some, it’s a high level of self-consciousness, fearing they will be judged either for their appearance or how they use the equipment. And, let’s face it, stepping into a gym when you’re struggling to lose weight or just become more active isn’t always easy. If you overthink it, it can turn into anxiety even faster.

For others, it’s about triggers. Being in crowded spaces, with loud music, can bring up anxiety. Sometimes it starts before you even begin to work out – in the locker rooms. Changing in public is truly unpleasant for many.

Or it can stem from a bad experience in the past. One mean comment or a smirk can do it, and the effects linger more than you would think.

There’s even a term for this – gymtimidation. That feeling that everyone is watching you, and you won’t complete that workout successfully, or even end up feeling horrible. It can happen the first time you try a gym, or after you’ve taken a long break (and have gained some pounds or lost some strength along the way). Or when you’re trying new equipment or a new gym, and the little comfort you felt from familiarity is gone.

Fit women working out in a gym, one of them looking at you - gym anxiety can be a powerful thing.

Craig W. Cypher, Clinical and Sport Psychologist at the University of Rochester, has put it into clinical terms: perceived competence, social comparison, and physical awareness. Psychological and environmental factors can do significant damage, so it’s crucial to find a way to overcome this anxiety before it prevents you from having a healthier life.

The Cultural Stereotype

Gyms are generally associated with people in great shape, because that’s how they are usually advertised. And because many of their clients are, indeed, very fit. Of course, that’s not coincidental; these people have worked long and hard to tone their bodies.

But that’s not helping beginners who can so easily get overwhelmed. Especially when insecurity makes them interpret any random look as judgmental.

So how can we change that? The fact is, many gyms are quite inviting, openly declaring their inclusivity and judgment-free philosophy. Still, in the end, it comes down to individuals and their behavior.

Can You Get Over Gym Anxiety?

This is a question only a psychologist or someone who has been dealing with this issue themselves can answer efficiently. Because if you don’t know what gym anxiety or anxiety in general feels like, you may end up not only not helping but even annoying your anxious friend and making them feel even worse.

You know what I mean. Those cheering comments meant to make you find your courage and ignore your thoughts that do nothing but prove they have no idea what you’re going through.

If one of your friends feels anxiety in the gym, the following section is for you.

What are the worst things you can say to someone with gym anxiety?

Want to help a friend overcome social anxiety at the gym? These may seem like a good idea but they are NOT:

Try not to think about it! – That’s not really an option. It’s not how anxiety works at all; there’s no switch to turn these thoughts off. This is one of those pieces of advice that pop up by reflex and really aim to help. However, the result is quite the opposite.

It’s all in your head – This is not only not helpful but also a bit offensive. Minimizing a problem or making it sound like make-believe doesn’t help at all. What can you answer to that? Jeez, thanks a lot, Susan, that makes it all better! I’ll just blink and make it go away…

A lot of people feel like that – This one can help, but only in the right circumstances and with the right phrasing. If you compare it to all kinds of anxiety, it may feel dismissive. It sounds like, ‘we all have our fears, just deal with it.’ On the other hand, if you refer to gym anxiety in particular and how your friend isn’t alone in this, it can provide a bit of comfort. But knowing others feel it too still doesn’t make it go away.

So, What Does Help?

What can you do to reduce that pressure?

First, try to differentiate the voice of your anxiety from your actual thoughts and experience. Because it’s giving you an altered view of your surroundings.

Woman working out in a gym, seemingly anxious.

What anxiety tells you vs. what’s usually true:

‘Everyone is looking at me’ → most people are simply timing their rest sets

‘I’m the least fit person here’ → gyms usually have clients of all weights and experience levels — you just notice the extremes

‘I don’t belong here yet’ → most people around you are in progress themselves

Then, try not to put the same label on everyone around you. You have your fears and stress, but each person there is in their own story. 

Here are some things to think about:

  • When someone looks at you, it can be for all sorts of reasons. Maybe your T-shirt pops out, or they want to see what workout you’re gonna try. Or they just haven’t seen you before and are just curious.
  • Many of the people there are probably too self-absorbed to notice you anyway.
  • You won’t be the new face at the gym very long if you keep coming; you’ll blend in.
  • They are more likely to judge people who keep equipment occupied for too long, or who spend more time admiring themselves in the mirror than working out, than a beginner or someone who is obviously trying to better themselves.
  • They may even look at you every now and then to make sure you’re not using the equipment wrong so that you don’t hurt yourself.

It’s all about numbers, in the end.

If you look at it from a statistical point of view:

  • Maybe 5% of the people in the gym may actually be judging you. And even then, it doesn’t mean they’ll act on it.
  • Around 70% are there with their own goal in mind and couldn’t care less who’s around.
  • About 15% are comparing themselves to you. Ok, a few may feel superior, but it’s likely that most of them remember their effort to get where they are now.
  • Another 10% don’t even see you, even if they are looking in your direction; they are simply blank staring, deep in their own thoughts.
Pie chart illustrating what people in the gym are probably thinking about, statistically.

From the inside, it feels like all eyes are on you. But statistics don’t lie. And they can be a good thing to hold on to as you start to see that most of those eyes are usually on the next set of exercises.

Things you can actually do to lower your anxiety in the gym:

  • Go to the gym when you know it’s not crowded.
  • If there are still more people than you expected, hold your ground. Instead of leaving, try simple exercises that you know you can handle. Even if you just run (or even walk) on the treadmill, that’s still something you did in the gym.
  • Try to break the source of your anxiety into little pieces and tackle them one at a time. Plan it all in advance, from your outfit to the equipment you are going to use.
  • Maybe use headphones to tune out and focus on yourself.
  • Choose one machine as your anchor, and start with it each time, to reduce that anticipation anxiety.
  • Get a personal trainer, at least for a few sessions.
  • Don’t go by yourself, bring a friend. Or join group training.
  • Keep an eye on your progress. This will help with positivity.

If you want to start working out at home first to get in decent shape before going to the gym, you can try something fun like a twerking workout.

The 3-3-3 rule for anxiety

One more thing that can work with anxiety in general: the 3 – 3 – 3 rule. It’s a way of distracting yourself from whatever makes you anxious by using your senses. You need to look around and name three things you see, notice three sounds, and move three parts of your body. That last part is easy in the gym, but it can be as simple as stretching your arms or moving your fingers. This can get you out of your thoughts and help you calm a bit.

Here’s another article to check out: How Important Are the Small Victories in Weight Loss?

There’s one more important thing that needs to be mentioned here. All these thoughts and pieces of advice are meant for people who feel mild stress in this environment. If your anxiety is severe or you feel you may be having a panic attack at the gym, it may be a good idea to see a psychologist or therapist. Honestly, severe anxiety of any kind won’t be solved by browsing the net. But there are many great professionals who can truly help.

Final Thoughts

Gym anxiety is a real problem, and at the same time, a personal experience for everyone going through it. Different triggers, different ways gymtimidation manifests, so the solutions aren’t universal. But it is essential to overcome it.

You can say that gym and anxiety are in a complex relation. Exercise is actually one of the things that generally helps with anxiety, lowers cortisol, increases endorphins, and sustains energy and overall health. In fact, gym anxiety isn’t caused by the workouts, but by the pressure felt from social interactions in a closed environment.

Our minds can sometimes work against us, turning a basic survival instinct into something damaging. But that’s something we can handle, either by ourselves or with a bit of help.

The fact is, the gym doesn’t get less intimidating because everyone stops looking. Nor can we expect them to. What changes things is our decision to stop interpreting every glance as a judgment and a verdict. It’s not easy to do, but it changes everything.