Gyms are sometimes unnerving for people who are scared of working out in front of other “fit individuals”.

“Being anxious about going to the gym is something we all experience,” says Peter Cobby, fitness expert for London’s fashion industry and founder of Project LALA in an interview with The Independent.

The expert mentioned that that gym “can also be a scary place, seeing all those sweat-stained and Lycra-laden fitness junkies jumping around might be more than you can handle”.

However, it’s how you cope with “gym anxiety” that will determine if you will get closer to goals or not.

Gym anxiety

Gym anxiety is real, which people feel around going to or working out in a gym.

A recent survey by Pure Gym UK Fitness Report 2022/2023 revealed that people fear the gym for two reasons: either looking stupid in front of other people or feeling self-conscious about their fitness.

“The thought of going in and starting from scratch, not really knowing what to do and feeling generally lost is not as uncommon as you might think. Everyone there seems to know exactly what they are doing, and all the instructors are a little too high on energy,” states Cobby.

Gym anxiety, sometimes referred to as “’gymtimidation,” can be daunting for the average individual. People with social anxiety may be more likely to experience gym anxiety.

Speaking to central.gymshark.com, Lashara Wood, personal trainer and mindset coach at Foundation Fitness Cape Town, believes that the fitness industry and social media have “fuelled these feelings of anxiety and self-doubt by setting unrealistic body standards over mental well-being”.

Interestingly, a new narrative has emerged that focuses more on maintaining a healthy and happy lifestyle.

“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,” remarks Wood.

So, the question is how to cope with gym anxiety? Fitness experts weigh in

Change in attitude

“It’s normal to feel a little uncomfortable in a new place. But, if you’re telling yourself you feel unfit and out of shape and everyone is staring at you, this isn’t helpful or realistic,” notes personal trainer Elyn Marwick, and advisor to muscle and joint care experts Deep Heat, Deep Freeze and Deep Relief 

It’s important to develop a positive mental attitude which means to focus on yourself and your own workout.

“Do not use negative words,” suggests Marwick during interview with The Independent.

“Instead say, ‘It’s a New Year. I’ve made a goal to improve my health, get fitter and in better shape. I’m working towards this goal and I can do it’.”

Build confidence

Another step is to build confidence which Lashara thinks, “comes from repetition”.

The more often you go to the gym, the easier it will get each time. However, what’s important is to set realistic targets and keep to them.

“Try going at quieter times, get some gym clothes, wear headphones to listen to music, a podcast or an audio book can help manage anxiety and remove the fear of feeling that others are staring at you,” advices Marwick.

Cobby, on the other hand, dishes, “The best trick is to start small. Choose one objective for the day and take your time.”

Another personal trainer and confidence coach, Siobhan Hattersley, speaks up about having a plan, every time to maintain self-assurance.

“Having a training program that’s designed for you will help you stay in your lane and tackle any workout anxiety,” points out Hattersley.

Find like-minded community

Some fitness experts recommend to strike a conversation with other members in the gym.

“If the machine you want to use is busy, ask the person if you can work in with them. This means you’ll be doing a set while they are resting – and a great way to spark up a conversation or learn some new tips,” says Cobby.

In a nutshell

These are few simple cues that can get you to the starting line. It’s how you perceive about the gym that will make all the difference. Be courteous and remember to share the space.

“If someone wants to work in with you (and you’re able to), let them. Maybe they are just as anxious as you were, and a friendly smile is what’s going to help them (and you!) to keep coming back,” adds Cobby.