"Weight lifting is my thing. But it wasn’t always that way. At first, I avoided the Planet Fitnesses of the world at all costs because I didn’t want to be that person we’ve all seen—whether IRL or in video compilations making the rounds on the internet—using gym equipment all wrong (Google “gym fails”). Just the thought of navigating the machines, being judged, or the comparison game would make me think twice about walking through the doors of any gym. And if I did step foot in one, I’d make a beeline for the cardio section for a cursory “glide” on the elliptical. I wanted to venture into strength training, but the “gym bros” zone (read: the weight room) might as well have been off-limits because the fear of doing an exercise incorrectly was enough to keep me out.
Gymtimidation (gym + intimidation = gymtimidation, ICYMI), or the feelings of anxiety and overwhelm that can come with the idea of working out in the presence of others, is anything but out of the ordinary: 50 percent of Americans are too intimidated to visit a gym. Even those who frequent a gym feel it’s daunting, with 47 percent saying they were still uncomfortable, especially while working out next to someone extremely fit (relatable!). Gyms can feel exclusionary, particularly for anyone who doesn’t feel clued up on fitness or fit into society’s box of what a gym-goer should look like. And gym intimidation disproportionately affects women—65 percent of women report having gym anxiety compared to 35 percent of men, and 55 percent of women avoid the gym because they feel they don’t look fit enough to attend, which can hold us back from crushing our fitness goals.
“Gym anxiety is completely normal, especially if it is your first time in the gym,” explained Sam Cubbins, a personal trainer and lifting club manager at Gymshark. “You may feel out of your depth when it comes to certain areas of the gym, machines you’ve never used before, or just generally feeling self-conscious. But it’s important to remember that everyone starts somewhere, and your fears do not define your journey.” Keep reading for some of the fitness expert-approved steps I took to overcome gym intimidation. Now it’s up to you to do the heavy lifting.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
SAMANTHA CUBBINS
With over 20 years of experience in the fitness and sport industries, Samantha Cubbins brings elite-level coaching expertise to her role as a personal trainer and lifting club manager at Gymshark. She has coached clients across all fitness levels, specializing in biomechanics, performance management, injury recovery, and pre/postnatal training.
EMILY SCHOFIELD
Emily Schofield is a senior NASM-certified personal trainer and regional gym manager at Ultimate Performance Los Angeles. With over 10 years as a personal trainer and passion and commitment to her clients, she has quickly established her reputation as one of U.P.’s brightest and best prospects.
Try out group classes
If you’re new to exercise, workout classes can provide a soft landing. Exercising in groups can lessen the anxiety that stems from not knowing what to do at the gym or how to perform certain movements, as you can follow the lead of the instructor. Group fitness classes allow you to try out different forms of exercise—from Pilates to strength training to dance cardio and HIIT—with proper instruction and a mix of people at various fitness levels, so you can find the type of workout that speaks to you the most in a safe and motivating setting. Take advantage of having a trained professional as your instructor and ask questions about form or whenever you’re unsure about a movement. And once you’re feeling confident enough, you can take your new skills out on the gym floor and carry out a routine solo.
Find a workout buddy
Again, sometimes there’s safety in numbers. Enlisting a friend to join you at the gym may help alleviate some of your nerves (bonus points if they’re a seasoned gym rat and can show you some moves). “They can help you navigate the gym, keep you accountable and motivated, as well as provide enjoyable chats between sets,” Cubbins said. Even if your workout ride-or-die is learning the ropes with you, you can put your heads together to figure out new equipment and exercises, plus you’ll have someone to laugh off any mistakes you make while trying them out.
Avoid peak hours
A packed gym—gym intimidation thrown into the mix or not—will make anyone want to avoid it altogether. So make it easier on yourself by hitting the gym during calmer hours; fewer people around means less pressure. “If you can, avoid peak hours such as the post-5 p.m. rush, as a quieter gym offers more space, access to equipment, and a more relaxed atmosphere,” Cubbins recommended. Most gyms see high traffic in the early morning, with a secondary rush around lunchtime and a peak from 4 p.m. to 7 p.m., so if your work hours are flexible, try scheduling your workout regimen around those times.
Dress for confidence
What you wear can say a lot about how you approach and interact with the world—in and outside the gym. “Investing in comfortable and flattering workout clothes can go a long way in making you feel empowered and motivated to train,” said Emily Schofield, a senior certified personal trainer and regional gym manager at Ultimate Performance Los Angeles. Whether it’s an oversized tee and bike shorts or a matching set (my personal workout “power suit”), Cubbins pointed out that enjoying what you wear to the gym can significantly impact your confidence and how you show up for yourself.
Try the “shy girl” workout approach
Although not a long-term solution, TikTok’s viral “shy girl” workout trend—exercises you can do in a corner of the gym without much equipment or space—may be a promising practice for women to gradually, well, take up space and expand their comfort zones on their own terms. “If you’re extremely nervous, start by working out in a quiet corner of the gym,” Schofield suggested. “This low-pressure approach can help you acclimate before expanding into busier areas.” You can face your fear of the gym by finding a small area you can have to yourself and doing a circuit of exercises, like bicep curls, hammer curls, tricep kickbacks, tricep extensions, and lateral raises, courtesy of TikTok creator Cali Fuller. If “shy girl” workouts promote more women to exercise—and feel safe and comfortable doing so—I’m all for it.
Don’t be afraid to ask for help
According to Cubbins, many gyms offer inductions to demonstrate how each machine operates, so she recommended booking a session and sharing your fitness goals with the coach to focus on the best options to help you achieve them. See a personal trainer or a friendly face (be it a fellow (experienced) member or your favorite class instructor)? Check your ego at the door (there’s no shame in getting support), and use their expertise to learn how to use a machine or check your form. If you’d like more tailored attention and have some self-care funds left over, arrange a few personal training sessions to build a personal workout plan that you can do in your own time. Accepting a helping hand at the gym (whatever that looks like for you) leads to being more confident in your abilities when you’re going at it alone.
Acknowledge you’re not alone
“Gym intimidation is common—even seasoned gym-goers feel it at times,” Schofield said. “Remember that most people are focused on their own workouts, not on what you’re doing.” As much as it might seem like all eyes are on you, the fact is they aren’t. Everyone is caught up worrying about achieving their own goals and how they look themselves. A national study conducted by Planet Fitness found that 76 percent of those surveyed said they’re more critical of their appearance than they are of the way others look (while it’s based on concerns about being seen in a bathing suit, the same can be said about being seen at the gym). And if someone does spot you not at your best, so what? Everyone was once a gym newbie, and most people won’t judge you, even if you’re looking slightly unsure. Focus on what you can control—your own goals—and most importantly, have fun. With time, you’ll feel right at home.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.