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Starting out at the gym can feel overwhelming. It’s not just about wondering if you’re performing the exercises correctly, but also feeling like everyone is watching you. Here are some tips to help you feel more confident while working out.
Although I’m now at ease in the gym, I vividly remember being an overweight beginner. I felt like everyone was focused on me, judging my lack of activity in the past, my form, and ultimately doubting my presence. The shift wasn’t simple, but it was mostly a mental change. These tips will help you adopt the right mindset.
Practice Proper Gym Etiquette
To get in the right mental space, it’s important to follow proper gym etiquette. There are certain things you should (or shouldn’t) do to fit in as a good gym member. Specifically:
Don’t use the squat rack for curls. Squat racks are limited and should be reserved for squatting. You can perform curls in other areas of the gym.
Keep the grunting to a minimum. I get that you might want to impress that person across the room, but excessive noise isn't the best way to do it.
Return the weights when you’re done. Don’t leave your weights around for others to pick up. Be considerate of their time and energy.
There’s a helpful infographic detailing gym dos and don’ts available here. Following proper etiquette is more about making yourself comfortable than anything else. It’s easy to feel like you’re doing everything wrong when you walk around the gym.
When someone looks your way, it’s easy to assume they’re judging you. By practicing the etiquette mentioned above, you can feel confident that you’re not making any mistakes.
Concentrate on Progress, Not Just Specific Movements
You might be tempted to dive straight into complex exercises like barbell squats, but these require a certain level of confidence in the gym. Begin with what feels manageable for you, even if that means sticking to machines at first. This will help you avoid the feeling of being constantly watched or corrected by others.
I suggest beginning with machines and using your own body weight, progressing to dumbbells, and eventually moving to barbells. Instead of attempting to start with the most advanced exercises, gradually increase the difficulty level to improve over time. If you’re new to exercise, starting with machines is a great way to make significant progress. Here’s a list of key exercises that can be substituted between machines, dumbbells, and barbells:
No matter what kind of exercise you’re doing, it’s important to set your goals before you walk into the gym. Are you aiming for a cardio session? Focusing on building your upper body? Choosing a program can be tricky when you’re a beginner, and it’s even harder when you’re surrounded by machines, free weights, cardio equipment, and more. The options can be overwhelming.
By planning your workout at home based on your goals (such as the exercises to prioritize for weight loss), you’ll step into the gym with more confidence, clarity, and a sense of achievement when you’re done.
Recognize that Most People Are Kind and Willing to Help
While every gym has a few unpleasant people, most individuals are actually quite friendly. A big part of feeling intimidated at the gym is worrying about judgment—whether it's over your workout form or your current fitness level. The truth is, most gym-goers are supportive and happy to lend a hand if you ask. Additionally, gym staff are usually more than willing to show you how to use equipment safely.
Shift your perspective on negative thoughts by understanding a key point. For instance, if you sense someone staring at you, thinking to themselves:
“Look at this newbie in the free weight area...they don’t belong here.”
Realize that you may be projecting your own thoughts and that in reality, the person is likely thinking:
“It’s great that they’re trying the free weight section. Not many beginners attempt it, so good for them.”
Of course, there will always be people who act like jerks, but judging someone for making an effort to get fit at the gym is like criticizing a sick person for going to the hospital to improve their health. If anyone does that, they’re not even worth your time. (And most gym-goers probably consider them a jerk, too.)
Calm Your Mind with Mindfulness Meditation
Exercise offers the perfect opportunity to quiet your mind and concentrate on the present moment. A highly effective method to do this is by incorporating mindfulness meditation. Instead of letting your thoughts wander, you can engage your mind by practicing mindfulness meditation during your training. As recommended by Schwarzenegger.com:
I’m going to give you a short exercise to try. It’s only 2 minutes long, but it’s incredibly challenging.
Don’t skip it.
Set a timer for 2 minutes. No matter where you are, close your eyes and focus on one thing. It could be anything, but to help you out, here’s a suggestion I often offer to others.
If you’re sitting down, focus on the sensation of your hips or butt pressing into the chair or floor. How does that feel? Can you notice the weight of your body pressing down against the surface you’re sitting on?
Another technique is to bring your awareness to your lower belly as you breathe in and out. See if you can actually feel it expanding and contracting with each effortless breath. Pay attention to the sensation.
This mental practice not only improves your form—you’ll become more aware of how your body feels and reacts to different lifts—but it also helps you stay focused on the session instead of letting your mind wander and create uncomfortable thoughts.
Finally, understand that feeling uncomfortable is completely fine. You’re stepping into a new environment and making positive changes in your life, so be kind to yourself. Remember, you can’t control your feelings, they’re entirely natural and nothing to be ashamed of. Getting comfortable at the gym is a skill. The more you accept your discomfort, the more you’ll return to the gym, and the more familiar it will become.
Image by SoleilC, Chun Kit To, Katy Warner, Romanlily, and Marina.
