Overcoming Gym Anxiety? Understanding why you feel nervous at the Gym

Introduction

What is gym anxiety and are you struggling with it? You’re not alone—many people feel nervous or intimidated when stepping into a gym especially for the first time. Understanding why this anxiety happens is the first step toward overcoming gym anxiety and building confidence in your fitness journey. With the right mindset and a few practical tips you can move past the fear and start working toward your goals without hesitation. Don’t let anxiety hold you back from becoming the healthiest version of yourself.

Have you ever walked into a gym and suddenly wanted to walk right back out? You’re not alone. Gym anxiety is real and can actively interfere with your enjoyment of the gym and your desire of getting fit and healthy.

In fact, a 2022 survey* found that over 50% of gym-goers experience anxiety or intimidation during workouts. Gym anxiety is very real—and it’s more common than you think.

The survey shows that 56% of individuals – gym-members and non-members – find going to the gym to be an intimidating experience. Notably, the report also found that women are more likely to experience ‘gymtimidation’ (gym-anxiety) than men, with 67% of women reporting feelings of intimidation compared to 49% of men. These figures highlight the emotional barriers many of us face when considering or engaging in gym activities.

For older gym beginners gym intimidation and gym fear may create additional feelings of nervousness. Understanding these statistics underscores the importance of creating inclusive and supportive gym environments, especially for individuals who may feel apprehensive about starting or continuing their fitness journeys.

Whether it’s the fear of being judged at the gym, not knowing how to use the equipment, or simply feeling out of place, nervousness can stop you before you even start. I’ve been there. I’ve had the first time gym anxiety and gym nervousness. So have millions of others. The good news? You can work through it—and this guide is here to show you how.

Let’s explore what gym anxiety really is, why it happens, and how you can push past the nerves and feel confident stepping into any fitness space and confidence in the gym.

What Is Gym Anxiety?

Gym anxiety is a feeling of unease, worry or nervousness that can arise when thinking about going to the gym or working out in a shared space. It can manifest as self-consciousness or fear of judgement from others. It may also manifest as a feeling of being overwhelmed. Gym anxiety can simply mean being embarrassed at the gym. Mental health and exercise are both pillars to better overall health. Overcoming gym anxiety is important to allow you start and continue your fitness journey.

Gym Anxiety vs. Social Anxiety
Social Anxiety is a broader condition where individuals fear being judged or humiliated in most social situations (e.g., speaking in public, meeting new people).
Gym Anxiety is more specific: it’s the fear of being judged specifically in a fitness environment—how you look, how you move, or whether you’re “doing it right.” A person with gym anxiety may otherwise be socially confident in other areas of life.

Gym Anxiety vs. Performance Anxiety
Performance Anxiety usually occurs in high-stakes situations where you’re expected to “perform” (public speaking, sports, tests).
Gym Anxiety isn’t about a formal performance—it’s about perceived expectations or comparison in a public workout space. While performance anxiety involves fear of failure or mistakes in structured scenarios, gym anxiety often stems from not knowing what to do, feeling inexperienced, or being seen while trying.

How Gym Anxiety May Manifest

Here are some common ways gym anxiety shows up in behaviour and thoughts:

• Overthinking before a workout
  This may include “What if people stare?” “What if I look clueless?” “Will I be the oldest one there?”
• Avoiding certain areas in the gym
  Skipping the free weights section because it’s crowded with muscular gym-goers; sticking only to cardio machines to avoid attention.
• Excessive preparation
  Spending hours researching workouts, gym etiquette, or trying to memorize machine instructions before going.
• Arriving but not entering
  Driving to the gym and sitting in the car before turning around without going in.
• Choosing off-peak hours
  Planning gym visits during very early or late hours to avoid crowds or being seen.
• Avoiding the gym altogether
  Making excuses like “I’ll start next week” or feeling defeated after just one or two visits.
• Hyper-awareness
  Constantly checking mirrors, adjusting clothes, or feeling watched—even if no one is paying attention.
  

Common causes of gym anxiety

Gym anxiety can stem from many different sources.

• Social anxiety and feeling ‘out of place’
  Many people with gym anxiety struggle with being self-conscious about their appearance, performance, or what others might think.
  Many gyms are marketed toward younger demographics. People over 45 may worry they’ll be the oldest one there or feel like they don’t “fit in.” Concerns about being judged or not matching the gym’s culture (e.g., loud music, trendy workout clothes) can heighten anxiety. 
  I sometimes think that being overweight or out of shape is also a form of social anxiety – we can find it easier and more comfortable to hide behind our shapeless clothes and our bodies. Being invisible and hidden can feel safe. Deciding to step out of our comfort zone is scary.
• Body Image Concerns
  As we age our bodies change. Age-related changes like weight gain, muscle loss, or joint issues may lead to self-consciousness. There’s often fear of being compared to fitter, younger members—even if no one is actually judging. Worrying that others are watching, critiquing, or laughing internally—especially during moments like walking into the gym, trying a new exercise, or sweating heavily.
• Lack of Experience or Knowledge
  If someone hasn’t used gym equipment before or hasn’t exercised in decades, they may worry about using machines incorrectly or ‘looking stupid’. New gym goer fears of injury due to improper form is also common, especially with unfamiliar workouts. Lack of familiarity with gym equipment or layout of the gym premises. A proper beginner gym routine will ease you into fitness – don’t do too much too soon.
• Health Concerns
  People over 45 may have medical conditions (arthritis, heart issues, diabetes) that add uncertainty or fear around physical exertion. This can cause anxiety around pushing too hard or not knowing safe limits. Before you even think about starting a new health regime or joining a gym discuss this with your doctor. Your doctor will be familiar with your medical history and is best placed to advise you.
• Fear of the unknown
  Being new to a gym or trying new equipment can be intimidating for some. If you have never even entered a gym before it can be terrifying and can trigger gym panic. I remember the first time I entered a gym – I really hadn’t the first clue what I should do, what the equipment was, how the machines worked or what I should be doing.
• Past negative experiences
  Previous negative experiences at the gym, such as feeling embarrassed or judged, can contribute to anxiety. This one really irks me! A properly run gym is a space for everyone – regardless of their size, shape, experience. Nobody knows the struggles of anyone else.
• Comparison to others
  People with gym anxiety may feel overwhelmed by comparing themselves to others who appear more experienced or fit. Comparison is the thief of joy. That person you are putting on a pedestal because of their figure or their perceived confidence may have faced or be facing many troubles and obstacles. Also, the person you follow on social media – the one you think you can never be like and they have it sooooo easy – they could be using all sorts of filters and edits to make their content look incredible.
• Perceived Lack of Progress
  Older adults may feel discouraged if they don’t see rapid results, especially when comparing themselves to younger members who seem to improve more quickly.
• High expectations
  Setting unrealistic goals for oneself can also lead to anxiety and fear of failure. You may have never worked out before, you may have put on a lot of weight. Whatever your story you did not get into this position overnight. So, therefore, you won’t get to your desired shape or weight overnight. It will take time and committment.
• Technology or Trend Intimidation
  Many modern gyms have digital check-ins, app-based workouts, or high-tech equipment, which can be intimidating for those who aren’t tech-savvy. The technology is intended to aid your progress and workouts. However, if you find it tricky to use or navigate then gym staff should assist you until you are comfortable with it. Don’t be afraid to ask.
• Overwhelming Environment
  The gym might be overly loud – music blaring or other gym-goers grunting or barbells crashing to the ground. The gym may be crowded – particularly at peak times. The gym may have too many mirrored walls – when you don’t feel good about yourself and unconfident this can be very overwhelming.

Who Struggles with Gym Anxiety?

• Beginners or returning exercisers.
  
• People over 40 or 50 starting fitness journeys
  
• Individuals with social anxiety or low self-esteem
  
• Those recovering from injuries or body changes
  
• Anyone entering a new or unfamiliar gym environment
  

Signs You Might Be Experiencing Gym Anxiety

Gym anxiety symptoms can be many and varied. Gym help for beginners is available to overcome workout fears.

• Skipping workouts despite having time or avoiding the gym altogether
  
• Feeling physical symptoms like racing heart, sweating, rapid breathing or nausea
  
• Overplanning or procrastinating gym visits
  
• Only attending the gym at off-peak hours to avoid people
  
• Comparing yourself to others and feeling “less than”
  

Overcoming Gym Anxiety: Practical Strategies

• Before you commit to joining a gym make sure you visit it and get a tour. This will give you the opportunity to assess the staff, building and facilities. Knowledge is key to overcoming gym fear.
  
• Look for a gym that is welcoming and inclusive. The gym should be a supportive space. Gym beginner nerves are normal – it can take a while to get used to the workings of a new gym. Don’t hesitate to ask for guidance from gym staff or other members. A side note on this – never interrupt a gym member in the middle of their routine – wait until you are sure they are finished or in-between sets.
  
• Attend the gym with a buddy. Have you a friend or family member you can ask to accompany you until you feel comfortable and secure? If not, perhaps sign up for a some sessions with a trainer. They should show you the equipment, give you some exercises and a plan and offer support as you get started. The buddy and trainer can also offer workout confidence tips.
  
• Ask around. Speak to your colleagues or friends for advise on local gyms that may suit your needs. They may well recommend places that focus on fitness for anxious people.
  
• Best time to go to gym – this will entirely depend on your lifestyle and work situation. Visit the gym at a time similar to when you plan to use it – ie you finish work at 5pm, so visit the gym on your way home. This is help you determine how busy it is at that time, what the clientele are like etc. How is the parking etc at the gym. Will you feel safe walking to from the car to the gym? What about in the dark – is there sufficient lighting? Where will you store your personal belongings? Knowing the practicalities beforehand can help reduce anxiety.
  
• Don’t sign up to the gym straight away. Go home and think about it. Give yourself space and time to make an informed decision.
  
• I accidently timed by first session at a gym in a new town with the Teen Gym! It was totally intimidating and exasperating sharing the space with a horde of 14 and 15 year old boys. I’ve learned to ask beforehand to ascertain when and what classes are being held.
  
• Create a workout plan in advance. Have a plan before you enter they gym. The plan needs to be flexible enough to change if the equipment you need is busy. I would plan out a range of exercises to do, over and beyond what I need. This allows me to do the ones where I have access to the equipment or space needed. Preparing a workout plan in advance can help reduce feelings of uncertainty. 
  
• Focus on small wins and progress, not perfection. Keep a notebook and write the exercise you did, the amount of reps and the weight used. Perhaps also mention how you felt. Looking back on this can grow confidence. The progression may be very small to begin with, but celebrate the win. The exercise may feel easier or the weight may feel light. This is progression and needs to be celebrated. Instead of comparing yourself to others, concentrate on your own fitness journey and progress. Believe me – everyone else in the gym is focussing on themselves! Develop a positive gym journey mindset – you are doing this for you and you are putting your health and fitness first.
  
• Techniques like deep breathing, meditation and other anxiety reduction techniques can help manage anxiety and promote relaxation. Practice some positive gym affirmations to help focus and ground you.
  
• Wear comfortable clothing that boosts your confidence. Believe me – not everyone wears skimpy tight clothing. It is perfectly acceptable to wear looser leggings and/or a looser top.
  
• If gym anxiety is significantly impacting your life, consider consulting a therapist or counselor. It is best to deal with exercise anxiety before it turns into gym phobia.

Building Long-Term Confidence in the Gym

• Set achievable goals and track your progress. Gym self-esteem is increased by showing up on a consistent basis.
  
• Learn basic equipment use through online videos or staff support
  
• Celebrate non-scale victories (e.g., showing up, learning new moves)
  
• Reframe your inner dialogue to positive self-talk
  
• Engage with the gym community when you’re ready
  
• Remember – you have paid your gym membership and are as entitled to be there as anyone else.
  
• If you feel uncomfortable and if the gym is not a welcoming space then perhaps it is not the place for you. Gyms are businesses first and foremost – and they will all differ from each other. Give it some time and find the right gym for you.

Conclusion

Overcoming gym anxiety is more than just “nerves”—it’s a very real obstacle for many beginners. But it’s not permanent. By understanding where that fear comes from and taking intentional, gradual steps to overcome it, you can transform the gym from a place of intimidation to one of empowerment.

Start small, stay consistent, and most importantly, be kind to yourself. You’re not alone—and confidence is something we build, not something we have to start with. Ready to take that first step?

*PureGym’s UK Fitness Report 2022/2023