Is the main thing holding you back from showing up for your workouts overwhelming gym anxiety? It’s natural for gym beginners to feel a bit awkward or intimidated, you’re not alone, gym anxiety is definitely a thing. But, the reason you’ve committed to showing up in the first place is to get results, so in order to do that, we’ve got to get you feeling confident in the gym. I'm going to give you my 19 best tips to help you get over gym anxiety, stop feeling insecure and go from newbie to a gym regular.

1. walk in with a workout plan

First and foremost YOU MUST show up prepared. The worst thing is walking in and wandering around feeling overwhelmed with all the machines and clueless about what you should even do. You’ll then revert to your default workout of walking on the treadmill for 30 mins or doing one exercise then sitting on your phone, trying to figure out what to do next. It’s not productive and to be honest, is the exact reason most people don’t get the weight loss results they want.

To get the best results and feel less overwhelmed in the gym walk in with a workout plan. Now you can walk in, start your workout and keep that momentum throughout your entire workout. Every Sunday (or whenever your week begins if you have a different work schedule) take the time to sit down and plan out your workouts for the week or you can download this 7-day Weight Loss Plan with workouts and meal plan for the week!

2. Wear something you feel confident in

Pick an outfit that makes you feel comfortable and confident. Don’t wear a super showy outfit that you’ll constantly be pulling down and feeling insecure in, but also don’t wear an old baggy t-shirt that doesn’t make you feel cute. Maybe even treat yourself to a new workout outfit, or that pair of leggings you’ve been eyeing up. I get the most compliments and feel the most confident in these High waisted seamless leggings I got off Amazon!

3. Ignore everyone and focus on You

I know it can feel like everyone is staring at you and judging what you’re doing, but I promise you that’s all in your head. The gym regulars are too focused on their own workout to pay attention and the others are likely trying to figure it all out just like you.

Take comparing yourself to others off the table. I know it’s intimidating when the fit chicken next to you is using 20lb dumbells and you’re using the 5lb’s, but you can’t compare your day one to someone else’s years of experience and hard work. And they aren’t judging you either, us gym regulars are always proud to see someone new committing to showing up for themselves.

4. Block out The Anxiety With The Perfect Playlist

iPods with Spotify blasting is a workout necessity. I would seriously drive all the way home to get my headphones if I forgot them or sit in my car for 20 minutes to let my phone charge before I workout because I get my best workouts in with music to pump me up, drown out any stress from my day and focus on my workout. Figure out what music gets you fired up or make a few different gym playlists.

5. Have a Pre-Workout Pump Up routine

If you are lacking energy before your gym session try taking some pre-workout! (This is the brand I use and recommend) Before heading into the gym blast some music in your car, take your pre-workout, look over your plan, have a clear picture of why you're there, visualize you reaching your goals and enter the gym determined AF every single time!

6. Get comfortable With the Equipment

All the different machines can be intimidating, and walking around trying to figure out how to use them all can make you feel pretty awkward. For now, find one area like a cable machine, or corner near the free weights that you can do several exercises with the same equipment and do a quick 20-30 minute circuit in that one spot. Just start getting comfortable with different pieces of equipment and being in the gym, don’t worry about mastering the whole gym week 1.

Here are some circuit workouts you can try:

7. Recruit a Workout Partner

Do you have any friends that are trying to make a lifestyle change too that would want to start hitting the gym with you for that extra accountability? Or maybe you know someone who ss already a gym regular that will be willing to show you some equipment or exercises to add to your workout routine to help you feel more comfortable. Walking in the gym and navigating your way around the machines feels less awkward when you aren’t doing it alone.

8. Show up consistently, become a Gym regular

If you start showing up to the gym on a regular basis you’ll start seeing familiar faces, maybe even make a few gym friends and you’ll quickly get over that gym anxiety. On the other hand, if you only go once in a blue moon that insecurity and shyness at the gym will continue to linger for much longer.

9. Find an online community to help you feel supported

Going on this journey along side other women who you can relate to, encourage, and support each other will be a great way to keep you motivated and provide you a safe space to get help with anything you’re struggling with. These other women were new to this whole working out thing once too and would be more than happy to encourage and support you on your journey. You can join my free Facebook Group called the Ladies Locker Room

10. Pick A Gym That’s Right For You

Not all gyms are the same, there are corporate gyms, like 24 hour fitness, there are body building gyms, CrossFit gyms etc. The most traditional that you probably picture when you think of gyms are the corporate gyms, which are usually perfect for beginners until you get more into working out and have the time to discover what type of workouts you enjoy most. You can also ask gyms if they have any type of guest pass or free trial offer. Most gyms will let you try the gym out for a few days before officially signing up for a monthly membership, so maybe take the time to try a few!

11. Find out when the gym is the busiest

If you have gym anxiety you might want to go in when the gym is less busy. Around 4-7pm my gym can get pretty packed and it may just make the whole situation a little more overwhelming.

12. Consider Taking Group Classes

If it makes you feel more comfortable try checking out some of the group exercise classes. It could be a way to get into a routine, learn some exercises, start meeting people, and helping you overcome shyness at the gym. If you do start taking classes I would encourage you to do more of the weight lifting classes like Body Pump. Strength training is the best way to burn fat and build that hour-glass shape, so you don’t want to only do cardio-based classes like cycling class, make sure you incorporate strength training as well.

13. Have A Trainer Show You Around

Another option is to look into have a training walk you through some workouts to give you the confidence that you are doing the exercises correctly. Some gyms also offer 1 free training session when you join, so be sure to take advantage of that if it’s an option or if could be worth it to just pay for one session.

14. Don’t take yourself to seriously

After all we are talking about a building of people just picking up heavy things and putting them back down again, so if you trip on the treadmill, drop a dumbbell, if anything goes wrong it’s not a big deal!

15. Remember Why You're There and Give yourself Some Credit

First off congrats on getting your booty in the gym and working towards creating healthy habits and routines for yourself. Making the decision to change and showing up are the hardest parts so give yourself a high five and remember why you’re there and what you’re working towards. You got this!

I hope this is helpful and I hope you have the best week of workouts ever! As always please leave a comment below or message me with any questions, I'd love to help you out!