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1. Begin with a plan
Understanding what to expect from the class can significantly alleviate feelings of uncertainty. Investigate the class format, including the types of exercises and equipment you’ll require. This preparation assists in feeling more in control and ready to participate confidently.
2. Select off-peak hours
If your schedule permits, choose class sessions during off-peak hours. These times are usually less crowded, making the atmosphere feel more comfortable and less intimidating. A quieter gym can help ease your nerves and provide a more relaxed environment.
3. Bring a friend
Attending a fitness class with a friend can offer much-needed support and enhance the experience. A workout partner can help you feel more assured, less self-conscious, and motivated to stick with the class.
4. Take a tour
Familiarise yourself with the gym layout, including the class location and any facilities you’ll be using. Knowing the layout can alleviate anxiety and help you feel more at ease. Many gyms offer orientations or tours for new members—take advantage of these opportunities.
5. Wear comfortable clothing
Choose workout attire that makes you feel confident and comfortable. Feeling good in what you’re wearing can boost your confidence and enhance the experience. Opt for clothing that allows for freedom of movement and suits the type of class you’re participating in.
6. Arrive early
"Arriving at class early is one of the best ways to alleviate fear and intimidation. “At Orangetheory, we recommend that new clients arrive 30 minutes early for this exact reason,” says Ally Rising, Orangetheory Fitness Quality Control Analyst and Certified Personal Trainer. “Before the workout, they will have the chance to meet the coach and get acquainted with the studio and the equipment.” Regardless of the fitness studio or workout class, Rising suggests introducing yourself to the coach or trainer and informing them that you are feeling a bit nervous. “This is also an ideal time to mention any pre-existing injuries or exercise limitations, so they can tailor the workout experience to suit your needs.” This additional time can help you mentally prepare and reduce the rush and stress that can accompany arriving at the last minute.
7. Speak to the instructor
Introduce yourself to the instructor and let them know you’re new or feeling anxious. They can offer additional guidance, modifications, and reassurance. Creating a rapport with the instructor can make you feel more supported and less anxious.
8. Focus on your own progress
"Even if the room is full, try to imagine it’s just you and the instructor. Concentrating on the coach’s instructions and less on other members in class is an excellent way to reduce intimidation,” says Rising. “Remember, everyone is on their own journey and is striving towards their individual goals.” If you are going to look around, use the comparison to your advantage. See someone who’s evidently a few steps ahead of you on their fitness journey? That’s fantastic! It serves as a reminder that it’s possible for you to achieve that too." This mindset helps you stay motivated and diminishes the pressure of feeling judged.
9. Set small, achievable goals
Break down your fitness goals into smaller, manageable steps. Achieving these smaller goals can build confidence and alleviate anxiety. Celebrate each milestone, no matter how small, as progress towards your larger fitness objectives.
10. Practice positive self-talk
Replace negative thoughts with positive affirmations. Remind yourself that you belong in the class and that you are making a positive choice for your health. Positive self-talk can elevate your confidence and help you maintain a positive mindset throughout the class.
Implementing these tips can assist you in overcoming gym anxiety and enjoying your fitness classes more. By preparing yourself, focusing on your own progress, and seeking support, you can transform a potentially intimidating experience into a positive and empowering one.
Try a free intro class*
Feeling anxious about starting a new gym routine? Orangetheory Fitness provides a free introductory class to help ease your concerns. This opportunity allows you to experience their unique workouts, familiarise yourself with the studio, check out the equipment and meet the friendly staff and instructors, all without any commitment.
During the class, you can ask questions and express any concerns, with supportive instructors and staff present to help you feel at ease and self-assured. Starting with a free intro class at Orangetheory Fitness is a straightforward and effective method to overcome gym anxiety. Test the waters, become familiar with the environment, and take the first step towards a healthier, happier you. Sign up today!
*The “Free Class” offer is available only to first-time visitors and local residents aged 18 years and older; however, minors aged 14 and above may participate if specific conditions are met. Valid at participating studios only. Conditions apply. See studios for details. Recommended retail price of a casual visit is $35; however, prices may vary, as each studio is individually owned and operated. Offer may be subject to satisfactory completion of pre-exercise screening and/or standard temporary/guest membership conditions.
†Offer is valid for Premier membership only. Offer void where prohibited by law. See studio and Promotion Terms | Orangetheory Fitness US for additional offer details.
