Walking into a gym for the first time—or even the tenth—can feel like stepping onto another planet. The clanking weights, unfamiliar machines, and ultra-confident regulars can stir up a wave of anxiety that makes even the most motivated person want to turn around. “Gym anxiety” is real, and more common than you’d think.
Whether you're brand new to fitness or years into your journey, that uneasy feeling of not knowing what you’re doing or worrying about being judged can creep in. But here's the truth: Almost everyone has felt that way at some point.
I want you to understand that you’re not alone—and more importantly, to give you tools to push past that fear and build a gym routine that feels empowering, not intimidating.
What is "gym anxiety"? How common is it?
Gym anxiety is that mix of nervousness, self-consciousness, and uncertainty many people feel when walking into a gym... especially for the first time. It’s incredibly common, even among seasoned gym goers. I’ve been doing this for over a decade, and I still get anxious stepping into unfamiliar gyms. For beginners, it often comes from a fear of being judged, not knowing how to use the equipment, or feeling like they “don’t belong.” But the truth is, nearly everyone has felt that way at some point. I promise, you’re not alone.
Why is it hard for most people to stay committed to a genuine gym schedule?
Staying consistent is tough when your goals aren’t grounded in your everyday life or identity. A lot of people go all-in at first, aiming for perfection or chasing an "ideal" look that can take years of work and then burn out. Life inevitably gets in the way. Without a clear “why,” realistic goals, or a routine that works with your lifestyle, motivation fades. Many focus on short-term aesthetics, rather than creating habits that nourish mental, emotional, and physical health long-term... aesthetics will follow but they shouldn't be the primary focus.
How should one approach going to the gym alone for the first time?
Keep it simple. Go in with a plan, just 2 or 3 exercises you’re familiar with. Put on headphones, wear something you feel confident in, and remind yourself: No one is paying as much attention to you as you think. Most people are focused on themselves. Celebrate just getting there because that’s a big win in itself.
What if someone is afraid to battle their gym anxiety?
Acknowledge the fear. It doesn’t mean you’re weak; it means you’re growing. Ask yourself: Is this fear protecting me, or holding me back? Start with what feels doable. Try going at quieter times, bring a friend, or build some confidence at home first. And if the anxiety sticks around, there’s nothing wrong with asking for support, a therapist or coach can help. You don’t have to figure it out alone.
What are some essentials to keep in mind during a gym session?
- Prioritize form over ego
- Be patient
- Stay hydrated
- Don’t compare your ‘chapter one’ to someone else’s ‘chapter ten’
- Keep your sessions intentional. Quality over quantity will help you avoid burnout and injuries
You’re there to grow, not to prove anything (unless you're proving something to yourself! In that case, you can do it!)
What is your advice for those who are wanting to succeed in their fitness journey?
Redefine what success looks like. It’s not just about aesthetics... it’s about how you feel, what you’re capable of, and how you show up for yourself consistently. Motivation will come and go, but discipline and self-compassion will carry you through. Celebrate the small wins. And most importantly, treat your fitness journey as an act of self-respect—not punishment.
About The Author
Renee Jewett has been part of the ANIMAL team since 2020 and is excited to share her experience and invites you to follow along. As an IFBB Wellness Pro, Renee is generously sharing her extensive knowledge of fitness and nutrition with the Animal community.
