https://youtu.be/DZemSamL2zI
Video content summary: Overcoming Gym Anxiety – 8 Practical Tips to Feel Comfortable Working Out
Walking up to the gym doors can feel like a lot. We have all been there, so wound up with minds racing with things that could happen that we don’t even want to step inside.
Gym anxiety is common, and it doesn’t mean you’re weak or “not a gym person.” It usually means you’re doing something new, in a public space, with a lot of unknowns.
Below are simple, real-world tips Coach Athena from VeganProteins shares for getting past that anxious feeling and building confidence over time.
Why gym anxiety hits so many people
Gym anxiety often shows up as a bunch of fast thoughts that spiral.
Common worries sound like:
- “I don’t know what I’m doing.”
- “Everyone will look at me.”
- “What if I use something wrong?”
- “What if someone records me?”
- “What if the gym is packed and I can’t do my workout?”
The goal isn’t to never feel nervous. It’s to make the gym feel familiar enough that your brain stops treating it like a threat.
Tip 1: Go in with a plan (even a simple one)
When anxiety is high, choices can feel heavy. A plan fixes that because you already know what you’re doing the moment you walk in.
A plan can come from a coach, a personalized program, or something you found online. It doesn’t have to be perfect. It just has to give you direction.
Why a plan quiets racing thoughts
Anxiety loves open loops. “What should I do first?” becomes “I don’t belong here.” A plan closes the loop and gives you a starting point.
You can focus on the next step instead of scanning the room for what could go wrong.
Stay flexible when the gym is busy
It’s always okay to change your workout if you need to.
If someone’s on the machine or using the weights you wanted:
- Do something else for now, then come back to it.
- Wait for them to finish if you’re able to.
That tiny bit of flexibility can save you from feeling stuck.
If you want a structured plan
If you’d like help building a personalized approach, VeganProteins offers one-on-one coaching application support.
Tip 2: Bring a workout buddy (if you can)
If you have the option, going with a friend can make the gym feel less intense.
Coach Athena describes it as so rewarding to be on a fitness and wellness journey together, and that it motivates me, it makes it a lot more fun.
Pick the right person to go with you
A good gym buddy isn’t just someone you like. It’s someone who helps you show up.
Look for a friend who is:
- Consistent
- Willing to work hard
- Ready to push each other
Try to avoid the friend who’s more “laxed,” the one who talks you into skipping: “We don’t need to go today.”
If you can’t bring someone, you’re still good
Not everyone has a buddy available. You can still build confidence with the rest of the tips here, especially planning and gradual exposure.
Tip 3: Go at quieter times to reduce pressure
Crowds can crank anxiety up fast. If your schedule allows, avoid peak times.
Coach Athena suggests skipping the busiest windows, not in the morning and not after work, since those are usually the highest-traffic hours.
A simple guide to calmer gym hours
At her gym, things tend to clear out around 9:00 to 10:00 a.m., stay calmer until about 3:00 p.m., then pick up again, and start to fall off around 9:00 p.m.
If you’re trying to ease in, aim for:
- Late morning
- Early afternoon
- Late evening
Less crowd often means less waiting, fewer eyes (real or imagined), and more space to learn.
Tip 4: Get familiar with equipment (and use videos without shame)
A lot of gym anxiety is really “equipment anxiety.” It’s hard to feel calm when you don’t know where things are, what they’re called, or how to set them up.
So, make it a goal to familiarize yourself with the gym layout, the equipment, and the different weights.
Watch videos while you’re at the gym
Yes, right there in the gym.
Coach Athena says she watches videos while she’s working out. If she doesn’t know how to do something, she’ll pull it up on YouTube. That quick reset can turn “I’m lost” into “Okay, I’ve got this.”
If you feel awkward doing it, remember: most people have headphones in and are focused on their own workout.
Asking for help is allowed
If videos still don’t answer your question, help is often nearby:
- Someone at the front desk may be willing to help.
- Many gyms have personal trainers available.
Asking can feel nerve-wracking, but it’s a normal part of learning.
If you want ongoing guidance and structure
For people who like support plus workouts and community, VeganProteins offers a free trial to the Muscles by Brussels Membership.
It’s okay to do exercises “wrong” sometimes
Coach Athena is clear about this: it’s okay to mess up.
She shares that she’s done lots of exercises completely wrong, then a friend tells her, “That’s not how you do that.” That’s not failure, that’s learning.
Everyone starts from ground zero
No one starts at level 100. Everyone started from ground zero at some point.
Give yourself permission to learn in public. That can look like:
- It’s okay to ask for help.
- It’s okay to ask questions.
- It’s okay to use YouTube and Google.
Those tools exist for a reason, and plenty of experienced lifters still use them.
Tip 5: Use music to create your own bubble
Music can change how the gym feels in your body. Coach Athena recommends putting on something that makes you feel good, hypes you up, and gives you energy.
She loves upbeat music, especially songs with lyrics that “speak to me,” and she describes herself moving and grooving.
The point is simple: music can make it feel like you’re in your own world. When that happens, the room gets quieter, even if it’s not actually quiet.
Tip 6: Increase exposure slowly (you don’t need to go hard on day one)
One of the biggest mistakes is trying to go from zero to “internet fitness mode” immediately.
Coach Athena says you don’t have to go your first day and try to be at level 100. If you haven’t been to the gym in a long time, you don’t have to push that hard, especially when you already feel anxious.
Start with a walk-around
A great first workout can be a walk.
Get into the gym, look at what’s around, and do a walk-around. Coach Athena says she still does this sometimes because it’s easy to forget where certain things are.
Treat it like a playground
This mindset helps a lot.
She treats new gyms like a playground (even a “jungle gym”), trying equipment that’s different from what she has at her own gym. Is it the most effective workout? No. Is it enjoyable and helpful for comfort? Yes.
The more familiar the room becomes, the less your brain sounds the alarm.
Tip 7: Set realistic expectations that you can stick to
If you don’t go to the gym at all right now, it’s not realistic to jump to five days a week for an hour.
Start slower and build the habit.
Coach Athena recommends starting with 2 to 3 days, 30 minutes at a time, per week. Then you can increase your volume as you go.
She also calls out social media pressure. It can make it seem like you “need” to be somewhere already. You don’t. Start at your pace, and let it count.
Remember: most people aren’t judging you
It can feel like everyone’s watching, but Coach Athena puts it plainly: 99% of people are in the gym focusing on themselves.
That said, she also doesn’t pretend rude people don’t exist. Some people can be cruel. The difference is they’re the exception, not the rule.
You’re also just as worthy to show up in that gym as anybody else.
Cope ahead: plan for the worst case, then picture the best case
When anxiety creates scary scenarios, give your brain a plan.
Think through the worst-case scenario
Ask yourself: what is the absolute worst case that could happen?
Examples Coach Athena mentions:
- Somebody says something mean.
- Somebody asks you a question.
- Somebody tries to correct your form without you asking.
- Somebody takes a video of you.
Then decide how you’d handle it, ahead of time.
Practice a response you can use
If someone corrects your form, you might say:
- “Thank you, I appreciate you trying to help me, but I don’t really want advice right now.”
Or you might decide you actually want the help, and you’ll respond in a direct, appreciative way.
Planning ahead turns panic into readiness.
Add extra structure if you like challenges and support
If you do well with a set time frame and community support, VeganProteins also offers The 28 Day Overhaul program.
Don’t forget to imagine the best case too
Coach Athena also suggests thinking about the best case scenario:
Maybe you have an amazing time and enjoy your workout. Maybe you see progress in a couple of weeks. Maybe a year or two from now, you see a complete transformation.
There are real benefits to working out, and she points out strength training is a big one, especially since most people don’t have lots of weights at home.
Quick recap: your gym anxiety toolkit
Here’s your checklist to keep it simple:
- Go in with a plan (coach, program, or online workout).
- Stay flexible if equipment is taken.
- Bring a friend who’s consistent and will push you.
- Choose off-peak hours when the gym is calmer.
- Learn the equipment and use YouTube when needed.
- Expect mistakes because that’s how you learn.
- Use music to get energy and block out distractions.
- Cope ahead for worst case, and picture best case too.
I hope these were helpful.
You belong in the gym
Gym anxiety is real, but it doesn’t get the final say. Start small, make the room familiar, and keep showing up in ways that feel doable. If you want extra support, check out VeganProteins coaching options and programs, then build a plan you can follow. Share this with a friend who needs it, and keep the focus on showing up. Have a beautiful day.
