Heading to the gym is supposed to get our hearts racing from a good workout... but for many of us, gym anxiety is the real reason we work up such a sweat.
New research from Gymshark has found that almost nine in 10 women (that's 88% of us!) have experienced gym anxiety, and 66% have skipped a workout because of it. As for what's causing gym anxiety, 42% of women surveyed said they felt nervous about using the equipment incorrectly, 34% felt self-conscious about their appearance, and 30% were worried about being watched or judged by others.
"Gym anxiety is persistent worry, stress, and negative emotions that can occur when you go to or think about going to the gym," explains Samantha Cubbins, Gymshark's Lifting Club Manager, who is also a qualified personal trainer with more than 20 years of experience.
"Emotionally, gym anxiety might look like increased worry, overthinking, or self-doubt, while physical symptoms can include increased heart rate, muscle tension, sweating, and feelings of nausea," she adds. "For many, this will also lead to changes in behaviour, including avoiding the gym, sticking to familiar exercises and equipment, and avoiding busy sections of the gym."
With the holiday season fast approaching, followed by the pressures of 'new year, new me' (reminder: you don't need to change anything about yourself unless you actually want to), gym anxiety can be heightened at this time of year. So, how can we get over it?
How to get over gym anxiety
Don't delay getting into the gym
Although January is often seen as a fresh start for fitness routines, it can also be one of the most difficult times for newcomers. Between busy locker rooms, long lines for equipment, and increased social pressures, January is arguably the most intimidating time to head into the gym.
"While it's tempting to put off working on gym anxiety until the new year, there are real benefits to starting now," says Gymshark's Samantha. "We all know that gyms are naturally busier in January, and our research found that 20% of women felt anxious about the gym being too busy. By joining and regularly attending the gym now, you are giving yourself plenty of time to get familiar with the space, the equipment, the people who attend, and the busy times."
"Building these habits early means you'll enter January feeling more confident and less overwhelmed," she adds. "You don't need to spend hours at a time in the gym; begin by easing yourself in with short visits, whether that's 15 minutes on the treadmill or a circuit of bodyweight exercises. By the time January comes around, you'll already feel at home."
Have a plan before you walk in
"Walking into a gym without a plan can leave you feeling lost; however, having a plan before you arrive can help alleviate that frozen feeling," says Samantha. "Pick a routine that matches your level and goal. Setting micro goals, like lifting a little heavier or adding one extra rep, helps to build direction."
Hire a PT if you can
Although spending money on a personal trainer isn't within everyone's budget, Samantha says working with one – even if for a short time – can be a total game-changer. Beyond that, most gyms offer a free introductory session with a PT to help you get started, so it's worth making the most of this offer if it's available to you.
"[A PT will] help you get comfortable with the equipment and teach you new movements you would like to learn," she tells Cosmopolitan UK. Having a trainer by your side also means you'll have a clear, personalised plan for each gym session, so you'll know what to do when you're on your own."
Celebrate your progress
Going to the gym in itself is something worth celebrating, and even more so if you're trying to overcome any anxiety associated with it. "Another great way to combat gym anxiety is through positive reinforcement," explains Samantha. "It might feel awkward at first, but slowing down and celebrating your progress will help you associate the gym with positive experiences."
She continues: "Try rewarding yourself after each session, whether it's a coffee with a friend or positive affirmations, you will begin to associate the gym with positive emotions. You can also build up larger goals and rewards when you meet them, such as buying yourself a new workout set."
Use sound to shift your mindset
We all know that music can be a real mood-booster, so we ought to use this to our benefit when tackling our gym anxiety. "Wearing headphones can be a great tool to help get you in a positive mindset and drown out any distractions," says Samantha. "Personally, I love listening to comedy podcasts for a mood boost when I need it. Prepping your playlist before you get on the gym floor can help you stay focused and crush your session."
Find your people
If hitting the gym alone feels too daunting, try to make it a social experience to ease feelings of anxiety. "Surrounding yourself with positive, supportive people can make all the difference when creating a consistent gym routine," Samantha tells us. "Whether it's working out with a personal trainer, training with friends or joining a class, having a supportive environment can help create those feelings of belonging."
Dress for confidence, not comparison
What we wear can have a big impact on how we feel, so wear what makes you feel good, whether that's a baggy tee and jogging bottoms or a matching set from your fave workout brand.
"When you wear clothes that make you feel good, you'll be more focused on your workout than on what others might think," says Samantha. "Wear what makes you feel comfortable and empowered to exercise in!"
Consistency is key
Gym anxiety probably won't disappear overnight, which is why sticking to your new routine is key. In its study, Gymshark found that women who attend the gym four or more times a week reported significantly higher confidence and lower feelings of intimidation than those who go once a week.
"Confidence comes from consistency, not perfection," explains Samantha. "Every visit helps you learn, adapt, and feel more at ease."
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