Written by: Kyle Riley, BSc (hons) Ex Sci
Therapy Co-Founder
When it comes to joining a gym, many people feel a wave of anxiety just thinking about stepping through the doors. This feeling, often dubbed “gymtimidation,” is the fear of judgment, of not fitting in, or of simply being overwhelmed by the unfamiliar environment. At Therapy Fitness, we understand these concerns and are committed to creating a space where everyone feels welcome, supported, and confident in their fitness journey.
Gymtimidation is more than just nerves; it’s a barrier that keeps many people from even trying to reach their fitness goals. The fear of being judged for your appearance, fitness level, or how you perform exercises can be paralysing. For some, it’s the anxiety of not knowing how to use the equipment or feeling out of place in a room full of seemingly seasoned athletes.
Everyone’s triggers are different, but there are a few common fears often associated with gym-related anxiety and nervousness.
1.Fear of Judgement:
A study looking at social anxiety and exercise avoidance (1) found that people with higher levels of social anxiety are more likely to experience gymtimidation and avoid participating in exercise. The fear of being judged, whether that be due to your experience in exercise or how you look, or not fitting in generally, in a gym setting can be a significant barrier to starting or maintaining a fitness routine.
2. Body Image Concerns:
Research in the Psychology of Sport and Exercise (2) highlighted that exercising solely for appearance based reasons actually had a negative impact on body image, particularly among women. This negative image can lead to avoidance of the gym altogether. At Therapy, we are passionate about moving the focus of movement away from purely aesthetic goals, and instead empowering people to move for their physical and mental well being. No scales, no before and after photos. As we know that if you enjoy movement, stay consistent, the physical goals will come without the added pressure.
3. Gym Layout and Atmosphere:
The physical layout of gyms can also increase feelings of self-consciousness and gymtimidation (3), whether it be the weights room full of experienced lifters or more open spaces making people feel a little more ‘on-stage’. This is why at Therapy we have purposely designed each exercise room with immersive lighting and a layout that reduces the feeling of being watched by others, allowing you to settle in and focus on your own workout.
4. Lack of Inclusivity and Community Connection:
Studies have shown that inclusive and supportive gym environments can significantly reduce gymtimidation and improve adherence to exercise routines. For example, research in the Journal of Sport and Exercise Psychology (4) found that social support within a fitness community can increase adherence and compliance to an exercise routine.
To really tackle gymtimidation, the first step is identifying what triggers those feelings, so you can equip yourself with the right tools and support to overcome them. Here are a few tips, and steps we take at Therapy Fitness to break down these barriers and boost self-confidence for everyone, no matter where they are in their fitness and wellness journey.
Do your Research
Feeling prepared can boost your confidence before you step into the gym. Explore the gym’s social media profiles and website, and review the company values. Finding a facility that aligns with your personal needs and expectations can ease your anxiety about the unknown and help you feel more comfortable before you walk through the door.
Book a Tour
Getting familiar with the space before you start can make a big difference. Schedule a tour of the gym to explore the facilities, ask questions, and see where everything is. Knowing the layout and how things work can help you feel more comfortable and less anxious on your first visit. Want a Therapy tour? Contact us and our friendly reception team will meet you during our open hours to show you around and answer any questions you have!
Focus on Your Personal Progress
Celebrate your achievements, big and small, to stay motivated. Tracking and acknowledging your progress helps shift your focus from any insecurities to your personal successes. Focus on personal milestones rather than comparing yourself to others, whether it is a number of classes you have completed, or even the fact that you tried a new exercise for the first time! This positive reinforcement can boost your confidence and encourage you to keep going.
Practice Self-Compassion
Be kind to yourself and remember that everyone starts somewhere. Self-compassion helps you manage feelings of anxiety and reduces the pressure you might feel. Embracing where you are on your fitness journey can make the process more enjoyable and less stressful.
Try a Group Class
Joining a group class can help you feel more comfortable in the gym. The shared experience and support from others create a sense of community, making the environment feel less intimidating. Plus, the structured format and instructor guidance can ease your nerves about ‘getting it wrong’ and boost your confidence.
Wear Comfortable Clothing
Choose workout attire that makes you feel good and confident. Comfortable clothing can enhance your self-esteem and help you focus on your workout instead of feeling self-conscious. When you’re at ease with what you’re wearing, you’re more likely to feel positive about your gym experience.
Start with a Trial Class
Trying out a class before committing is a great way to ease into the gym environment. Many gyms offer free or low-cost trial classes, so you can experience the atmosphere and find out if it’s a good fit for you. It’s a stress-free way to see if the gym meets your expectations.
You can check out our introductory offers for first timers here.
Gymtimidation is a real challenge for many people starting their fitness journey. By recognising what triggers your fears and applying effective strategies, you can overcome these obstacles and step into a more confident and supportive fitness experience. At Therapy, we are more than just a gym—we are a community that believes in the power of fitness for both body and mind. Our goal is to break down barriers to movement and create a welcoming environment where everyone feels empowered, supported, and inspired to achieve their personal health goals.