Beginner Tips for How to Overcome Gym Anxiety

We’ve all felt it—that wave of uncertainty as you step into a gym. The unfamiliar machines, the confident regulars, the worry about doing something “wrong.” It’s a lot. So much so that 80% of millennial women experience what’s called “gymtimidation,” or workout anxiety. This anxiety often is so intense that it keeps many women from pursuing their fitness goals.

Fitness is about embracing your journey, taking up space, and moving with confidence. If gymtimidation has held you back, here are some practical tips to help you overcome it (or at least minimize) so you can reclaim your movement.

Tip #1: Do Your Research First

Before heading to the gym, make it a point to do a bit of research. Sometimes, the sheer number of machines, equipment, and workout options can leave you feeling overwhelmed about where to begin. Platforms like YouTube and Instagram are treasure troves of helpful content. Find fitness creators who break down how to use machines, demonstrate proper form, and share tips for building confidence (check out @nicolemwinter_ on IG). Watching videos or reading posts can give you a game plan, making it easier to feel prepared and less anxious when you step into the gym. The more you know, the simpler it becomes to navigate the equipment and structure your workout effectively.

Tip #2: Start Small

Going to a big gym often means lots of people (aka lots of eyes watching), which can trigger gym anxiety. If you’re uncomfortable or unfamiliar with the gym environment, consider starting with a smaller, more private workout experience. Maybe try the fitness center at your apartment complex, a boutique gym, or a space with fewer people and equipment options. This smaller setting can give you the room to freely explore different machines without fear of judgment, allowing you to gradually build confidence in a less intimidating environment.

Tip #3: Try a Group Fitness Class

There’s something powerful about being surrounded by people working toward a common goal. Group fitness classes offer a structured environment where you can follow along without worrying about “what” to do. Whether it’s weight lifting, spin, or dance cardio, classes can build your confidence and help you learn new skills in a supportive space. Bonus? Many classes are led by instructors who offer encouragement and modifications to suit your fitness level. Check out this beginner’s guide to choosing the best group fitness workout for insight into different class options you can consider.

Tip #4: Bring a Friend or Accountability Partner

Sometimes, all it takes is a familiar face in an unfamiliar space. Heading to the gym with a friend or accountability partner can ease your anxiety and make the experience more enjoyable. You’ll have someone to share laughs with, cheer you on, and even hold you accountable to your goals. Plus, tackling challenges together can be a bonding experience that strengthens both your confidence and keep you motivated in your fitness journey.

Tip #5: Ask for Help

We get it—asking for help can feel daunting. But here’s the truth: most people at the gym are focused on their own workouts, not on judging others. In fact, they’re often more than happy to help if you ask. Whether it’s how to use a machine or proper form for an exercise, a quick question could open the door to a valuable learning opportunity. And who knows? You might even make a new gym buddy in the process. And if you’re not feeling up to asking a random gym-goer, the gym staff is literally there to help you however you need.

Is the Gym Just Not Your Scene? Explore Other Options

If the gym isn’t your thing, that’s okay. Fitness isn’t confined to one space. Outdoor workouts, at-home fitness routines, or virtual classes can be just as effective. Find a hiking trail, sign up for a run club, or hop on a bike and explore your neighborhood. Movement should feel accessible and enjoyable—find what works for you and run with it (literally or figuratively!). Here are a few YouTubers to check out for at-home workouts with minimal equipment required:

·      Massy Arias 

·      Christ Glorified Fitness

·      Blogilates

·      Yami Mufdi

Gymtimidation is real, but it doesn’t have to define your fitness journey. By trying new approaches, seeking support, and focusing on what makes you feel empowered, you can overcome those fears and embrace movement on your terms. Remember, God has not given us a spirit of fear, but of power, of love, and of a sound mind [2 Timothy 1:7].