Gym Anxiety: What It Is & How to Overcome It

What Is Gym Anxiety?

Gym anxiety can be caused by a generalized fear of the gym, where the thought or being physically present in the gym causes anxiety symptoms. Alternatively, it can be situational, in which specific gym experiences cause anxiety. For example, a person may have anxiety when the gym is packed with people, but the anxiety decreases when there are only a few people in the gym.

Symptoms of gym anxiety include:

• Increased heart rate
• Avoidance behaviors
• Tense muscles
• Tightened throat
• Sweating
• Feeling restless
• Uncontrollable shaking

What Triggers Gym Anxiety?

Gym anxiety can be brought on by various triggers. If someone struggles with body image, they may be triggered by seeing others in the gym with fit bodies. Alternatively, being unfamiliar with the gym members or equipment could cause someone to feel out of place.¹ Unfortunately, some people may become so triggered that their gym anxiety prevents them from going to the gym.^3,5,7

Common triggers of gym anxiety include:

• Recently switching gyms: It could be difficult to become familiar with another facility or another set of people. It would mean having to start all over in becoming comfortable enough to attend a gym again.
• Fear of the perception of others: There could be fears of how other people view you, if you’ll feel accepted, or if you will ever fit in. New gym goers could feel that people may judge them and that they may not be able to make any connections due to rejection.
• Not knowing how to use the equipment: This could cause embarrassment for some people and could also lead to injuries if they are not careful. Not knowing how to use the equipment could make you feel incompetent or as if you don’t belong there. This would further exacerbate the anxiety.
• Fears regarding risks to Covid-19 or other viruses: Because the pandemic was so widespread, there still could be worries about contracting viruses and illnesses while using gym equipment and with social distancing no longer in place.⁴
• Low self-esteem/poor body image: Having a poor body image could make you even more insecure or compare yourself to other people who have ideal body types. This is especially prevalent for women, who may have more social pressure to be fit and have a certain body type.⁴ Going to a new gym could lead to unhealthy comparisons to other gym members and can make a person discouraged from working out.⁶
• Feeling intimidated: It could easily feel intimidating to be in a facility that’s new to you with people you do not know who seem to know their way around, and you are trying to figure things out on your own with no support.¹ You may feel like a “rookie” while everyone else looks like a veteran.
• Fear of many people in one place: People who have agoraphobia, or a fear of crowds, may feel anxious when initially coming to a gym, especially if it’s peak time and if they already feel insecure or anxious even when there’s not a crowd. An increase in people can increase anxiety.
• Not knowing how to fit in or meet people: Some people may have social anxiety or lack social skills, and meeting people at the gym would just be another fear to overcome.

How to Overcome Gym Anxiety

Letting gym anxiety overtake you could prevent you from engaging in an activity that is healthy and brings you joy.⁷ Just like any other phobia, there are skills and methods that you can utilize to cope with gym anxiety and take steps to overcome it.  The first step to overcoming gym anxiety is developing the motivation to conquer your fear.⁷

Here are seven tips for overcoming gym anxiety:

1. Identify Your Triggers

Identifying what triggers you may be one of the most important steps in overcoming your anxiety. In order to effectively treat anything, you must pay attention to what’s causing the issue. Pay attention when you notice yourself becoming more anxious. Notice what symptoms you experience in your body and your mind. Be mindful of what is occurring when those symptoms present themselves and when they start to increase.  When you are able to identify when triggers are more likely to happen, you can use coping skills prior to them happening or while you are experiencing them.

2. Research The Gym

One way of reducing anxiety could be doing research on the gym facility you’ll be going to in order to find out exactly what the gym has to offer. Asking for a personal tour and orientation of the facility as well as a list of classes, could be beneficial. Find out if there are different locations you could visit to see which location would be the best fit. Ask a gym representative to show you the gym equipment and how to properly operate it. It would also be a good idea to ask when peak times are if you want to avoid a crowd of people.

3. Develop a Positive Affirmation

Positive affirmations are effective and can help to build more positive thoughts and improve low self-esteem. Positive affirmations are positive statements we speak out loud in order for them to become more real to us and to make them more active in our thought patterns.  An example of positive affirmation could be, “I am a confident gym participant who loves working out”.

4. Practice Meditation & Breathing Exercises

Meditation and breathwork can be used to help you to relax and calm down. It will cause you to focus more on the reality of what’s happening instead of the anxious feelings surrounding it. These methods help you pause, clear your head, and become more aware of your body and surroundings. It also allows you to practice releasing tension, anxiety, and stress.

5. Find a Gym Buddy

A very big motivator for those who may have apprehensions about the gym could be to have someone come along with you to the gym or just meet you there.  Gyms can be intimidating, and having a friend or companion alongside you can lessen the pressure and anxiety.⁸ A gym partner can help to motivate you and help take your mind off of the anxieties surrounding the gym. They can also help take feelings of intimidation and loneliness away by having someone there to interact with and helping you focus more on the sole purpose of coming to the gym. Gym buddies can be good company and great distractions.

6. Attend a Group Workout Class

Social support in the gym environment can help with becoming acclimated and comfortable.⁸ Group classes can provide opportunities to meet people, to get more acquainted with the facility, and it can increase your motivation and mental health. Gym classes are more structured and tend to have fewer people, which may make it easier to be seen and connect with others. If you begin regularly attending group classes, you will likely meet other regulars with which you could potentially become “gym buddies”.

7. Use Positive Distractions

Another technique that can be used to reduce anxiety can be positive distractions. One option is to put on a pair of headphones and talk to a friend while working out. This allows you to focus more on your conversation rather than the environment around you. You can also create a playlist of music that gets you motivated to work out, or you could listen to some engaging podcasts that will keep you focused during your workout. In addition, some of the gym equipment comes with TV monitors, which allow you to choose a program to watch while exercising. You can always use a combination of these techniques or whatever suits your workout best.

Alternatives to the Gym to Consider

There is not a one size fits all type of gym program, and the gym may actually not be the best fit for everyone. The most important thing is having a method of movement that allows you to reach your physical and mental health goals. If your gym anxiety feels too severe right now, consider alternatives to the gym that may be just as beneficial.

Alternatives to the gym include:

• Going to the park: This would give you an opportunity to do physical activity while enjoying the outdoors and nature
• External exercise class: This could be a face to group or virtual exercise group outside of a gym.
• In-home gym equipment: Using a treadmill, bike, or any other exercise equipment can be just as effective as if you were in the gym.
• Walking: Walking is a simple yet productive exercise. This can be done indoors or outdoors.
• Getting a personal trainer: Having one-on-one support could be very productive. A trainer would be able to personalize your fitness goals and help to push and motivate you towards wellness.

When to Seek Professional Help

If gym anxiety begins to interfere with your overall quality of life and you are unable to effectively manage your symptoms, you may want to seek professional help. Treatment for gym anxiety could involve therapy for anxiety and/or being prescribed medication for the anxiety. A therapist would work with you to set goals, identify negative thinking patterns that impact anxiety, and assist you in developing skills to manage and combat triggers.

Use an online therapist directory to find a therapist in your area specializing in anxiety treatment. Alternatively, there are many online therapy options for anxiety for people who prefer to see their therapist from the comfort of their own homes.

In My Experience

In my experience working with clients, I have come to observe how anxiety can impact people so negatively that it can hinder their daily activities and mentally “cripple” them.  At some point, everyone will face some form of anxiety, which is normal. However, there can be an issue if the anxiety keeps you from engaging in healthy or productive activities that could benefit you long term.

For those who are facing gym anxiety, I would encourage you to utilize some of the techniques that were mentioned above.  If those don’t seem to help your situation, I would encourage you to seek professional counseling from a therapist and/or speak with a doctor to discuss possibly using medication.  There are also in-person and online support groups that could help overcome your anxiety. There is help out there, and please know that you are not alone.

Gym Anxiety: What It Is & How to Overcome It Infographics

For Further Reading

• CDC: Coping Strategies for Stress/Anxiety
• National Alliance on Mental Illness/Anxiety Disorders
• John Hopkins Medicine: Helping someone with Anxiety
• Anxiety Treatment Without Medication: 17 Non-Drug Options
• 22 Natural Remedies for Anxiety