88% of women feel 'gymtimidation' – here's 10 ways to exercise with confidence

Exercise is increasingly becoming a top priority for many people looking to improve their health, and hitting the gym is one of the best ways to start. But if you’re feeling anxious about stepping into the workout space, you’re not alone – the feeling has become known as “gymtimidation” and is common, whether you’re new to the gym, returning after a break, or just in need of a confidence boost to try something new.

Many people who feel intimidated by the idea of entering a busy gym cite a number of reasons for their anxiety. Research by Fitness First revealed two in five adults were self-conscious about their appearance, while nearly 30% said they worried that more regular gym goers would judge their fitness levels. “Gymtimidation” is also more likely to affect women than men, with figures from Gymshark showing that the vast majority (88%) of women have experienced gym anxiety, with two-thirds even skipping workouts because of it.

But building confidence in the gym is key to regular workouts. With the help of experts, there are simple tweaks you can make to the way you approach the gym that will help you enjoy working out more. Learning to leave the nerves behind can open a whole new world of physical fitness and show yourself that you belong in the gym as much as anyone else.

1. Give yourself permission to be a beginner

You wouldn’t start a recipe you’ve never heard of or tried before and expect to know exactly what to do immediately, and the same applies to the gym. 

Sean Murphy, Global Chief Personal Training Officer at Ultimate Performance says: “Every competent gym-goer was once a beginner! Everyone you see on social media, or every fitness influencer, had to start somewhere. Learning how to lift, move and use the equipment is part of the journey, not a pre-condition for entering the gym.”

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2. Choose quieter times and spaces to start your journey

Stepping into a really busy gym can be really overwhelming, so choosing to go at a quieter time of the day gives you the space to work out at your own pace. Personal trainer Aimee Victoria Long also recommends seeking out the quieter spaces within the gym.

“Many gyms have small studio rooms or functional areas that can be booked or used when they’re empty,” she says. “These can be ideal if you want to move freely, try exercises at your own pace, or simply get comfortable being in the gym environment without feeling watched.”

3. Wear what makes you comfortable rather than what you think you ‘should’ wear

What you wear matters more than you realise, says Aimee, who recommends wearing comfortable, well-fitting clothes that allow you to move freely, which will boost your confidence instantly.

“There’s no ‘right’ gym body or outfit, wearing something that feels good on you is what counts, whether that’s oversized layers, matching sets, or loose, breathable fabrics,” she emphasises.

4. Have a plan before you walk in

Walking into the gym without a plan can leave you feeling aimless and lost, so equip yourself with a plan before you arrive to help eliminate any decision paralysis, advises Rhiannon Cooper, founder of Not So Typical Fitness. There are plenty available online for all levels to help give you direction.

“Even starting with something so simple it's failsafe, like walking on a treadmill for 10 minutes, can help grow someone's comfort zone in the gym environment,” she says. 

Close up of feet, sportman runner running on treadmill in fitness club. Cardio workout. Healthy lifestyle, guy training in gym. Sport running concept

5. Build a great motivational playlist

Music plays a huge role in exercise and the right playlist can keep you going while you get your heart pumping. Content creator and Gymshark ambassador Sydney Cassidy describes a great workout playlist as a “confidence boost in your pocket”.

“Build a playlist full of your favourite mood-boosting songs or set up a podcast you know is going to keep you entertained and have it ready to go before you even step onto the gym floor,” she says. 

Closeup shot of an unrecognisable woman using a cellphone while exercising in a gym

6. Focus on what your body can do, not what it looks like

Worrying about how you look is a major part of gymtimidation, but Sean emphasises that exercise “is about so much more than aesthetics”.

“A kinder question to ask yourself is: ‘What is my body capable of today?’ he says. “When you start to measure your progress by your performance on the gym floor, for example by adding strength, refining your technique, feeling more stable, then your confidence levels will shift away from external judgement and validation into one of personal achievement and growth.”

7. Remember that no one is looking at you

"The bright lights in the gym might make you feel exposed and like everyone is watching your every move – and mistake – this is a phenomenon called the “spotlight effect. But in reality, every gym goer is focused on their own workout," Rhiannon says.

Aimee adds that gentle self-reassurance is key to adjusting your mindset in the gym. “Reminding yourself that most people in the gym are focused on their own workout, not judging others, can be grounding. Everyone started somewhere, and simply showing up is already an achievement.”

8. Find friendly faces in group classes or with a friend

“Confidence grows quickly when you feel supported,” Sydney says. “If possible, try working out with a friend or joining a group class. If you’re feeling brave, a warm smile or friendly chat, or a compliment on the gym floor can truly make your workout more enjoyable and uplifting.”

She adds: “It’s also important to note that if your gym anxiety is having a negative impact on your mental health, consider talking to trusted friends, family, or therapist for support.”

Men, women or fitness people in gym workout, training or exercise with personal trainer. Friends diversity or floor sports coaching in wellness, health or motivation bodybuilding for stomach muscles

9. Comparison is the thief of joy – stay off social media

Social media is a great resource, but it can also lead to comparisons between yourself and fitness influencers and models who appear in amazing shape. Murphy reminds new gym goers that social media “is a highlight reel, not a reflection of everyday life”.

“Your fitness journey is unique, so try not to fall into the trap of comparing yours to somebody else’s,” he advises. “Doing so only fuels insecurity and takes your focus off the real progress you’re capable of making.”

10. Redefine what a “successful” workout means

Sarah Campus, personal trainer and founder of LDN MUMS FITNESS, is keen for those venturing into the gym for the first time to think of success a little differently.

“Success is not an intense workout or perfect form, it is simply showing up and leaving without feeling overwhelmed. Short, low-pressure visits train your nervous system far more effectively than rare ‘all-or-nothing’ sessions,” she says.

“Over time, confidence builds because your brain collects information. You survived walking in. You used a machine without incident. No one cared. You handled feeling awkward and it passed. That’s what real gym confidence is made of.”

The more you head into the gym and familiarise with the space, the equipment and your own body, the more confident and comfortable you will feel. It’s so important to allow yourself to learn and grow as you embark on your fitness journey, and to take your time – the only person you are competing with is yourself, so be kind to your body and go at a pace you are comfortable with.

Once you have a routine in place, you’ll start to see yourself hitting goals and being able to do things you may never have thought you could do. The gym can be incredibly rewarding, all you have to do is take that first step.

Go To The Gym Reminder For Today On Paper Pinned On Cork Board

source https://www.bbcgoodfood.com/health/fitness/10-ways-to-exercise-with-confidence

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