Walking into a busy gym can feel a bit like stepping onto a stage—everyone seems to know exactly what they’re doing, except you. You’re left wondering if everyone’s secretly judging your every move. Enter: gym anxiety.
We spoke to obé expert and gym girlie Olivia T. about why gym anxiety is so common and, more importantly, how to conquer it so you can claim your space and get moving with confidence.
Don’t let gym anxiety hold you back anymore, we’ve got you.
What Is Gym Anxiety?
“Gym anxiety refers to feeling self-conscious, nervous, or somewhat fearful when thinking about visiting a gym,” says Olivia.
“It’s a form of social anxiety that can affect everyone!” For many women, it’s wrapped up in the fear of being judged—whether for your fitness level, body shape, or exercise technique. You might experience an increased heart rate, negative self-talk, or the urge to skip certain parts of the gym.
In severe cases, you may avoid the gym altogether. This may result in you avoiding specific exercise activities, becoming less active overall, and feeding into a fear-and-self-doubt mindset, impacting your overall mental and physical well-being.
Don’t write your fitness journey off just yet. It’s helpful to know that gym anxiety is pretty common and normal—and most importantly, there are things you can do to combat it.
READ MORE: 5 Powerful Ways Fitness Boosts Your Mental Health
How Common Is Gym Anxiety?
Spoiler alert: You’re not alone. “Most women have felt anxiety when it comes to the gym at some point in their lives,” Olivia explains. According to some recent statistics by Myprotein, almost 90% of people are concerned about how others perceive them at the gym. 30% of people experience performance-based anxiety at the gym, while 42% admit they experience appearance-based anxiety when working out.
But interestingly, that same research reports that 3 in 4 people rarely or never judge others in the gym. So really, it’s all in our heads. Most people are busy focusing on themselves, not you.
Here’s what Olivia has noticed: “I have noticed that women tend to feel more confident in the group fitness space than men; however, women are more doubtful of themselves when it comes to the gym machines or the strength floor—areas that are more male-dominated.”
Why Gym Anxiety Happens
From societal pressures to personal insecurities, plenty of factors can fuel that uneasy feeling when you walk through the gym doors. According to Olivia, one key reason is that nobody wants to look like a beginner—and as adults, we often avoid new challenges because we don’t want to “fail” or “look silly.”
“I like to remind people that as much as we push and encourage our children to try new things and remind them it’s okay to suck at something—ummm, HELLO we should be saying the same thing to ourselves!” Total lightbulb moment. In other words: It’s okay to suck at something, and you can do hard things!
“Whenever you are battling self-doubt, remind yourself that 1) No one is looking at you—they are too busy looking and worrying about themselves; and 2) To be good at something, you have to be willing to suck at it first,” she adds.
Even Olivia, the ultra-fit, strength-obsessed daughter of an aerobics instructor, certified personal trainer, and obé instructor, experiences gym anxiety. “I also have moments of self-doubt in the gym. There are always new movements to learn and conquer, and I have to use these reminders myself!”
Olivia’s 6 Top Tips to Overcome Gym Anxiety
Ready to face the weight rack without the jitters? Here’s how:
1. Community and Connection
“Community and connection build confidence!” says Olivia. Grab a friend for a gym date or try a group fitness class—safety (and sanity) in numbers. Introduce yourself to the instructor so they know you’re new. Feeling supported can seriously ease your nerves.
2. Seek Knowledge
“Knowledge is power,” Olivia reminds us. If you’re hitting a big-box gym, consider investing in a personal training session or two. A trainer can show you around, help you learn the equipment, and give you that initial confidence boost.
3. Bring obé with You
Yep, your obé workouts can be done anywhere—gym included. “Whether you are working with an obé trainer or taking group fitness classes, we are here in your pocket to make you feel less alone and boost your confidence.”
Check out the complete list of obé workout class types here.
A special secret weapon? Use the 4-week Gym Strong workout program (one of obé’s most popular options!) to learn how to navigate new gear at the gym. Besides gaining strength, you’ll also have a great structure to follow that will eliminate a lot of the guesswork that makes us feel anxious in the gym.
And if you want a little more room for experimentation, try the Gym Hub, which features 40+ on-demand workouts, from HIIT to Strength. Bonus points: Many of these integrate equipment like kettlebells, weight plates, heavier dumbbells, and the bench.
4. Practice Positive Self-Talk
Remind yourself, “You are worth it. Take up space. You belong.” Negative thoughts only hold you back, so replace them with affirmations that pump you up.
5. Ask Questions
Wondering how to adjust a bench or figure out a rowing machine? Most gym-goers or staff are happy to help. “Nothing can feel familiar if you don’t get acquainted with it first,” Olivia adds.
6. Remember Your “Why”
Whether you’re aiming for better health, strength, or mental clarity, focusing on your personal goals can cut through that external noise. It’s your journey—own it.
READ MORE: 5 Functional Exercises Every Woman Needs in Her Routine (and How to Do Them)
Leave a Reply