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7 Ways To Conquer Your Gym Anxiety

If you've ever felt intimidated or overwhelmed when walking into the gym, you're not the only one. It's likely that you feel the fear of judgment or the fear of failure, but don't worry you can conquer these fears.

These 7 tips can help you overcome your gym anxiety - so you can enjoy your fitness journey.


A great way to deal with any uncertainty about the gym is to create a game plan before you get there. Decide whether you’re going to head straight for the treadmill, set up a circuit or lift some free weights before you even step through the door. Having a plan and being prepared will help you smash your workout (without having any anxious thoughts about how you will spend your gym time). 

Doing some in-depth research before you go to the gym can help you massively, it can beat down that fear to the smallest flicker. You could research how the machines work, how to use free weights or how to set up a circuit all from the comfort of your home. You could even take a tour of the gym to familiarise yourself with where the machines are or speak to the personal trainers. The more familiar you are before you start your workout the better. 


If the atmosphere of a packed gym would send your anxiety through the roof, then try going at off peak hours. You can call your gym to ask them what their least busy times are or some gyms have an app that you could look on. You can then plan your visits around these times, you may even find that working out early in the morning or late at night fits around your schedule better.  

Sweating out a gym session should be uplifting and empowering. However, gym anxiety can kick in when you start to compare yourself to others who are working out around you. It’s human nature to compare yourself to others, but it’s best to focus on yourself. If you do find yourself comparing yourself to those around you, take a minute and bring your thoughts back to your goals and the reason you showed up to the gym in the first place. 

Being able to hear other people talking may cause you to feel anxious. Listening to music is a great way to reduce this anxiety because you can block out all the background noise of other people and focus on yourself. There is a lot of research that suggests music helps you during a workout. It has helped people achieve their workout goals, exercise for longer and made their workouts more enjoyable. 

Fear can often erupt when we feel unworthy, sometimes we have to fake it till we make it. Some people recommend daily mantras. When you repeat these daily mantras, you are training your mind to believe that you can do something or that you are worthy. Have you heard the saying “If you think you can, you can.” Here are some of our go to mantras:  
  • I am an athlete. 
  • My body will do whatever I train it to do. 
  • I am strong and can do anything I put my mind to. 

Create some mantras that connect with you and start repeating them daily. 

People often find that taking a moment to control your breathing can help calm you down when you start to stress or panic. Simply find somewhere quiet, close your eyes and just breath. Deep breaths in through the nose and out through the mouth, until you calm down. 

Hopefully some of these tips will help you get more comfortable in the gym (we know it can be daunting). Just remember that everyone is there to better themselves, not judge others.

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