Physical Activity

Does the thought of heading to the gym for a workout fill you with dread?

Maybe you know you need to exercise, but it’s a chore you tend to put off. We get it. But we’re halfway through the year, so if going to the gym is on your list of resolutions, it’s time to make it happen.

Physical activity is a top New Year’s resolution for many Americans. In 2024, 21% of adult U.S. citizens polled by YouGov said they hoped to exercise more this year. Do you fall into that group? And if so, have you started?

If you get a pit in your stomach when you think about going to the gym, it isn’t your imagination — it’s a real feeling nicknamed “gymtimidation.”

Gymtimidation (gym anxiety) is a phenomenon that affects many people. It's normal to feel nervous about stepping into a gym for the first time, especially if you’re unsure where to start or what to expect. Unfamiliar surroundings, intimidating equipment, and fear of judgment can all cause anxiety. Not to mention the pressure to perform and meet unrealistic expectations, which only tie the knot in your stomach tighter.

The good news: With a few strategies and advice, you can overcome those feelings and get acquainted with the gym in no time.

Overcoming Gymtimidation

Let’s think positive: You ARE going to put a checkmark by your resolution to exercise. Use these tips to kick your gym anxiety to the curb:

Start Slow and Set Realistic Goals

One of the most common mistakes people make when starting at the gym is diving in too fast and setting unrealistic expectations. Rome wasn't built in a day, and neither is a healthy lifestyle. Start by setting small, achievable goals that align with your fitness level and schedule. It could be something like:

• Aiming for a 30-minute workout each session
• Committing to going to the gym twice a week
• Setting a rep goal for each exercise
• Starting with equipment and exercises you know before you try something new

Setting realistic goals will help you build momentum and stay motivated. Your gym workout will seem attainable and less daunting, too.

Get Out of Your Head

A lot of that gym anxiety you feel is in your head. It’s the worrying and trailing thoughts that put a knot in your stomach. To conquer it, work on shifting your mindset. You can do this by:

• Challenging negative thoughts: Instead of dwelling on doubts or fears, confront them head-on. Replace negative thoughts with positive affirmations to boost your confidence and motivation.

• Practice mindfulness: Before going into the gym, take a few deep breaths. Focus on the sensations of your breath moving in and out of your body. During your workout, stay focused on the present moment. Tune into the sights, sounds, and sensations around you.

• Visualize success: Visualization is a powerful tool for overcoming anxiety and building confidence. Before heading to the gym, take a few moments to visualize yourself navigating the gym with ease, tackling each exercise with confidence, and achieving your fitness goals.

Familiarize Yourself With the Equipment

Most gyms are big and filled with intimidating equipment. Navigating them takes some getting used to, especially when faced with rows of unfamiliar machines. Give yourself grace as you familiarize yourself with the tools available to you. See if your gym offers complimentary orientation sessions or a personal training consultation, which can help you feel more informed.

And if you're unsure how to use a certain machine, don’t be afraid to ask a staff member for help. Everyone starts somewhere, and no one expects you to be an expert from day one.

Find Your Comfort Zone

To build confidence and ditch your gym anxieties, stick to your comfort zone for a while. Start with the areas of the gym where you feel most at ease. Whether it's the cardio section, group fitness studio, or weightlifting area, find a space where you feel comfortable and confident in your abilities. As you become more familiar with the gym environment, you can venture out of your comfort zone and explore new areas and activities.

Focus on Form and Technique

To prevent injuries and get the most out of your workouts, you need proper form and good technique. Learn the correct way to do each exercise and prioritize precision and control with each movement. Don’t try an exercise if you're unsure about proper form — work with a certified personal trainer who can teach you. Quality always trumps quantity, so prioritize form over the number of repetitions or amount of weight lifted.

Embrace the Community

One of the best parts about joining a gym is the sense of community and camaraderie that comes with it. See another gym-goer who looks anxious or out of place? Spark up a conversation to make both of you more comfortable. Building connections with like-minded people can help reduce those pesky feelings of isolation and boost your motivation. Plus, you never know when you might make a new friend or find a workout buddy to keep you accountable.

Celebrate Your Progress

Walking through those gym doors is a big step, and every time you come back is another accomplishment. Take pride in your achievements and use them as motivation to keep pushing forward on your fitness journey.

Getting acquainted with the gym might seem daunting at first, but with time, patience, and perseverance, you'll be comfortable and confident. You're capable of more than you think, so don’t give up. Every step you take toward your health and fitness goals is a step in the right direction.

Healthy Nurse, Healthy Nation™ has partnered with the Active & Fit Direct Program to offer you access to 12,200+ fitness centers and studios with no long-term contracts and a waived activation fee. Learn more about this offer and enroll today!