The simple truth is..

Going to the gym isn’t easy for everybody.

In fact, it can be very difficult for those who struggle with gym anxiety.

So – what exactly is gym anxiety?

Gym anxiety is a feeling of being stressed or having overall uneasiness about going into the gym to work out.

The feeling can be SO strong that it prevents some people from even setting foot in the gym.

After compiling some internal research from my followers, I’ve put together the top 5 reasons why people have gym anxiety:

1. Not knowing what exercises to do
2. Worried about having bad form
3. Scared of being judged by other gym members
4. Not understanding proper gym etiquette
5. Feeling like you don’t belong (common in women especially)

Let’s walk through each issue individually and go over a solution.

Not knowing what exercises to do

If you’re not sure what exercises you should be doing for your goal, it is best to do some research to figure out a good workout split. By workout split, I am referring to the way you decide to break up your muscle groups throughout the week to train. If you want an in-depth guide on how to create your own workouts, you can click here.

After pulling together a structure for your routine, you’ll want to use Google or social media to look up some exercises for each muscle group that you can plug into your workout. If you want to make it really easy on yourself, you can get a copy of my beginner’s eBook which contains a plug and chug workout guide. The entire structure of the workout is already made for you, all you need to do is plug in exercises for each muscle group based on a list of exercises I made broken out by muscle group. It also has YouTube videos linked to each exercise to show you how to complete the exercise. You can check that out here.

Worried about having bad form

Now that you know how to put together a workout plan and how to choose exercises, let’s discuss how to do those exercises.

I always recommend using YouTube for form help. Simply look up the exercise you are trying to do and practice it at home before you go into the gym. If you don’t have any home weights, just use household objects. I recommend taking a video of your form as well to compare to the YouTube video. You can tweak your form at home and by the time you take it into the gym, you should be looking good!

If you are still worried about having bad form after doing this then ask a trainer, friend or other gym member if they can check your form real quick. Tell them that you are worried about hurting yourself and I’m sure they will be happy to assist (for free).

Scared of being judged by other gym members

It is completely understandable that when you walk into a gym filled with what you think are seasoned gym goers, you feel as though all eyes are on you.

The fact of the matter is that 99% of people in the gym tend to be very self-focused. Not necessarily self absorbed per se, but rather heavily invested in what they are doing in their workout session.

They are too focused on their own sets, reps, and looking in the mirror to care what you are doing (although it may be cringe worthy – I definitely find myself doing this as well😬).

The majority of gym members are genuinely nice and supportive. Many just have RBF (Google it if you don’t know what it means) or are just in the zone and have their game faces on.

Remember – even people who are extremely fit and in shape (now) were once in your position.

They were beginners too.

They generally have respect for those who are in the gym trying to better themselves and can appreciate when someone is putting in the work.

There will always be a few people who are not kind or supportive, but it’s mainly a reflection of how they are feeling about themselves. Ignore them.

Focus on the positive. There will always be more people supporting you in the gym than judging you.

Not understanding proper gym etiquette

Gym etiquette is pretty simple.

…if you have manners.

Which many people don’t.

So here is a list of things to do/not do:

1. Put equipment back where it belongs after using it. If you take dumbbells off the rack, put them back after. If you take a mat into another room, put it back where you got it from.
2. Re-rack your weights. If you use a plate loaded machine or barbell, always unrack your weights and put them back where they belong.
3. If you are unsure if someone is using a piece of equipment, ask them. “Hey are you using this?”
4. If someone is using a machine you want, simply ask “hey how many more sets do you have left?” Let them know there is no rush but you were just trying to plan. If they plan to be a while, you can ask them to work in. Working in basically just means you are hitting a set while they are resting and vice versa.
5. Don’t use a machine or piece of equipment for an extended period of time ESPECIALLY if the gym is busy. If it isn’t busy, its not as big of a deal but for example – if there is only 1 smith machine in the gym and you use it for an hour during a busy time, other members who want to use it are going to be super annoyed with you.
6. Similarly, don’t use multiple different machines at the same time. Especially if it is busy, people are going to be annoyed. Find another way to do your supersets & circuits.
7. Clean the equipment after you are done using it if your gym provides wipes/cleaner. You can also bring a towel to sit on the equipment if you choose.
8. Don’t workout too close to other people. People like their personal space. Even if it is busy, you should try to find some open space in the gym.
9. Don’t sit on a piece of workout equipment and scroll on your phone for 10 minutes between each set. People really hate that. It’s fine to use your phone between sets just not for extended periods of time.
10. Don’t talk on the phone at the gym for a long period of time. If you need to take a call, make it quick or step into the locker room/outside. Don’t take calls on speaker phone – it’s rude.
11. Please don’t wear jeans. Wear appropriate athletic wear & shoes. I know some people like to lift without shoes on so if this is you… PLEASE don’t have stinky feet.
12. Wear deodorant please. Just do it. It’s best for you and everyone around you. Also, wear fresh clothes. No one wants to smell your double worn gym outfit.
13. Don’t wear an excessive amount of perfume/cologne.
14. Wear headphones always if you want to listen to music.
15. If you’re going to a group class, don’t show up late. It disturbs the rest of the class.
16. Don’t workout in the middle of the walk ways

There are probably many more, but this is a good start for now.

Feeling like you don’t belong

The gym isn’t just for fit people.

Every fit person started as “not in shape” at some point in their life. They used the gym to build the body they currently have.

You belong just as much as the 250lb gym bro working out next to you.

Just because you’re out of shape now, maybe you don’t fit in NOW..

Doesn’t mean you won’t fit in some day.

The only way to feel like you fit in is to work your butt off and get in shape!

You’re not going to do that by avoiding the gym.

For my ladies –

Being a lady in the gym is not easy to say the least.

The gym generally has been a male dominant environment for as long as time existed.

Although the amount of women in the gym has SIGNIFICANTLY increased (woohoo!), it still can be hard to feel like you belong.

I encourage you to, once again, step out of your comfort zone & go workout next to those gym bros.

It’s actually super empowering & we love female empowerment!

If you still feel like you can’t do it on your own, I GOT YOU!

I literally LIVE for this type of stuff. I’d love to be your personal cheerleader/the kick in the butt you need to get your journey going and stick with it.

I have 2 spots opening in my 1:1 coaching program next week (and regularly have new spots opening).

Click here to apply now.

Looking forward to hearing from you!

Until next time,

Coach Emily