Shake off self-doubt and build gym confidence every time you show up for a workout with these simple strategies
Words: Lucy Miller | Images: Shutterstock
Feeling nervous about the gym? You’re far from alone. Gym anxiety can strike anyone at any stage of their fitness journey, whether you’re a beginner or a seasoned gym-goer. If the thought of stepping into the weights room makes your stomach flutter, take a deep breath – it’s completely normal.
In fact, new research* reveals that nearly nine-out-of-10 women (88 per cent) have experienced gym anxiety, with two-thirds (66 per cent) admitting they’ve skipped a workout because of it. Another study published in PLOS One found that many women felt judged for how they looked or how they exercised, leading to feelings of inadequacy at the gym.
Whether you’re dipping your toes into weight training for the first time, tackling the treadmill or exploring a new class, the gym can feel intimidating. ‘Walking into a gym full of strangers and then having to perform in an open space can leave you feeling really vulnerable, and bring up fears, doubts and insecurities that we’re able to ignore in regular day-to-day life,’ says Adam Tallamy, one of the UK’s top life coaches (adamtallamy.com). ‘Add to that confidence issues, self-judgement and the inner critic – many of us are incredibly hard on ourselves – and it can take us straight back to those daunting PE lessons, where you were judged, selected and ranked on ability.’
The good news? Gym anxiety is something you can overcome with the right mindset and small strategies. ‘You can walk in with confidence and leave feeling empowered,’ assures Adam. ‘It’s so important to know that you deserve to take up space, and the best way to feel comfortable doing that is to be armed with knowledge, strategies and confidence.’ You’ve got this.
Start small – and start now
‘After the new year rush, the gym should be quieter now, which makes it the perfect time to familiarise yourself with the space, equipment and layout,’ says Samantha Cubbins, Gymshark’s Lifting Club manager.
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, this can help you build a routine and boost confidence.
‘Every visit is progress and will make the gym feel less intimidating,’ says Adam. ‘Once you get through the first handful of sessions and build a habit, that fear will drop away quite quickly. It’s all a trick of the mind at the end of the day.’
Dress for confidence, not comparison
It’s not about what you wear, but how you feel when working out. ‘Some women might feel nervous about being seen in Lycra by lots of men,’ says Adam, so if you’re struggling with confidence, try wearing something that makes you feel both comfortable and empowered.
‘Whether it’s a pair of high-waisted leggings, an oversized T-shirt or a matching set in your favourite colour, enjoying what you wear to the gym can significantly impact your confidence and how you show up for yourself.’
Have a plan before you begin
‘Walking into a gym without a plan can leave you feeling lost and without direction, unsure of where to start,’ says Samantha. However, having a plan before you arrive can help alleviate that frozen feeling. There are hundreds of routines online or apps to choose from, such as the Gymshark Training App or Apple Fitness+ workouts.
‘Pick an app or a gym plan that matches your level and goal to help give you some direction. Micro-goals can work wonders too; aim to lift a little heavier, run a little further or add one extra rep each session,’ adds Samantha.
‘You could also tie your gym workouts to another daily event, like dropping the kids off at school, which should help to integrate it into your day.’
Find your people
Confidence grows quickly when you feel supported. ‘If possible, go to the gym with a friend or commit to a specific class,’ says Adam. ‘Doing this helps to make you accountable and will lead to more success.
‘If you’re feeling brave, a warm smile, a friendly chat or a compliment on the gym floor can truly make your workout more enjoyable and uplifting,’ he adds.
Samantha agrees: ‘It’s easy to feel nervous when standing next to other women with a “better” figure, but the gym is less intimidating when it feels human.’
Use sound to shift your mindset
‘A great playlist is like a confidence boost in your pocket,’ says Samantha. Build a playlist full of your favourite mood-boosting songs, or set up a podcast that you know is going to keep you entertained, and have it ready to go before you even step onto the gym floor.
‘Make music part of your routine, refreshing playlists regularly so your workouts remain exciting and uplifting.’
‘Building physical strength builds confidence’ – Megan Davies
Consistency = confidence
‘If you can give yourself permission to just show up, not look great, not be the best and even get it wrong, then you’re much more likely to keep showing up,’ explains Adam. It’s not about perfection. Every time you walk through those gym doors, you’re building resilience.
‘It might also help to know that the people you think are in the best shape are often the ones with the biggest insecurities, whether they’re aware of it or not, and most are not,’ adds Adam. ‘You’re never alone.’
‘And remember, consistency builds familiarity,’ says Samantha. ‘Women who attend the gym four or more times a week reported significantly higher confidence levels and lower feelings of intimidation than those who train once a week – so schedule in those sessions and stick to them.’
*Survey of 1,000 UK women, commissioned by Gymshark in September 2025
