Stepping into a gym for the first time, or even returning after a long break, can feel daunting. From the unfamiliar machines to the seemingly experienced gym-goers, it's natural to feel a bit out of place. This phenomenon, often referred to as 'gym anxiety,' can be a significant hurdle in starting or maintaining a fitness journey. However, rest assured that it's completely normal and something that many people experience. In this guide, we'll share practical strategies to help you conquer gym anxiety and build a more confident workout experience.

Understanding Gym Anxiety
Gym anxiety can manifest as feelings of intimidation, embarrassment, or self-consciousness when in a gym setting. It's often fuelled by the fear of being judged by others, feeling inexperienced, or being uncertain about how to use gym equipment. Recognising these feelings as gym anxiety is the first step to conquering them.

 Remember everyone starts somewhere, even your favourite trainers were newbies once!

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Self-Reflection

Take a moment to reflect on these fears. Why do they exist? Are they based on past experiences or perceived expectations? Understanding the root cause of your anxiety can help you devise a strategy to overcome it. 

Building Confidence Through Preparation
Knowledge is a powerful antidote to fear. Spend some time familiarising yourself with common gym equipment online or consider booking a session with a personal trainer. Even one introductory session can give you a solid foundation and boost your confidence immensely. Remember with every exercise on the app we have created a video as well as detailed description to help you feel confident and comfortable every step of the way. 

Book Your Induction

Most professional gyms will offer an induction with one of the instructors. These inductions are usually around 30 minutes long and they briefly go over your goals and if there is any way they can assist you on your journey, as well as an introduction to all the equipment you wish to use. Generally as a rule for new starters they will introduce you to fixed equipment, but don’t be afraid to ask them to show you how to use the bench, barbells and squat racks too. Use this time to get as much information as possible. You can even show them the first few weeks of your EvolveYou app guide and they can show you how to use all the equipment listed.

Create a Plan

Having a workout plan before you enter the gym can significantly reduce anxiety. Knowing exactly what you're going to do helps you stay focused and confident. At EvolveYou we’ve created 100s of workouts and programs to cater to everyone, no matter their level. Why not choose one now, and it’ll automatically add to your planner. Then all you have to do is show up! 

If you are looking to start in the gym but not looking to dive into everything, we also have minimal equipment programs to get you in the groove.

Use Off-Peak Hours
If possible, try going to the gym during off-peak hours when fewer people are around. This allows you to get used to the environment and equipment without feeling overwhelmed by large crowds.

Bring a Buddy
Having a workout partner can make the gym feel less intimidating. They can offer support, help you stay motivated, and make your gym visits more enjoyable. Or even better make a buddy in the gym! Just ask. I know it might seem scary, but even the 6’7 bodybuilders are usually super friendly. Try not to interrupt anyone mid-set, and maybe avoid asking one with their heads down and headphones on. Other than that, ask away, you’ll be surprised at how many people will be willing and happy to help you, and bonus you might even make a new gym buddy!

Remember Everyone Is There for the Same Reason
It's easy to feel like everyone is watching or judging you, but most people are too focused on their own workouts to notice others. Everyone is there for the same reason: to improve their health and fitness.

The Bottom Line
Remember, it's okay to feel uncomfortable at the gym, especially when you're starting. However, don't let it stop you from pursuing your fitness goals. With time, patience, and persistence, the gym can become a place where you feel empowered and comfortable. You are stronger than your gym anxiety, and your journey to a healthier and more confident you is just beginning!