Practical tips to make you feel more comfortable and confident going to the gym

By Kelty Duval

Going to the gym can be scary sometimes, and being an introvert can make it scarier. Whether you are starting at a new gym, trying a new class for the first time or are a gym rat regular, the gym is often an uncomfortable place.

“Sometimes I feel a little stressed when I go to the university Rec,” said Cady Blackstock, a second-year student at the University of Nebraska-Lincoln and self-proclaimed introvert. When she wants to walk on the treadmill, she will try to find a spot without anyone around her to avoid potential embarrassment.

Blackstock pushes through those little anxieties, but they can cause other introverts to just give up on going to the gym altogether. Here are some tips for moving through those fears to get the most out of your workout.

Do your research

Before going to a new gym or trying a new class, you need to make sure it’s the right fit for you. 

“Look at the website and know what you’re getting into, like have an idea of what the program is like,” said Skip Wood, personal trainer and owner of AZFITCO, a strength and conditioning gym in Chandler, Arizona. 

You need to look at what equipment and classes the gym offers. A big box gym like Planet Fitness is going to offer you space and equipment but won’t have group classes like an Orange Theory. You want to pick your gym with the type of workouts you like in mind.

In addition to the gym’s website, check out their social media. Many gyms post videos of their classes and spaces, which can help you decide if it is the right gym for you and what workouts you want to do. Social media can also help you get a vibe check on the gym to make sure you are going to fit in.

Show up with a plan

After you pick your gym or class, go in with a workout plan of what you’re doing for your workout. Know if it’s a day of cardio or strength training. Consider what muscle groups you want to target.

“First and foremost, just have a plan in place,” said Wood. “You’re there for a reason and so you don’t just walk in starry-eyed as to what you should do.”

If you are looking for workout inspiration, try looking on social media for some ideas. There are a lot of videos and plans on TikTok, Instagram and Youtube just waiting for you to try them.

If you are doing a solo workout, you are going to want to keep that plan handy that you made earlier, either save it on your phone or write it down on a piece of paper.

You are going to draw a lot more attention to yourself if you aren’t wearing the right attire. You don’t need super expensive Lululemon leggings, but make sure you’re wearing clothes you can sweat in and a good pair of gym shoes.

Arrive on time

Classes have set schedules at a gym. So if you have booked a class, the number one rule for fitting in is: Get there on time. 

“This one seems pretty elementary, but be on time if it’s group fitness because it’s just gonna add to it,” said Wood. “You walk in five minutes late, then of course every head is gonna turn and look at you.”

Getting there early can also give you a minute to adjust your equipment and get warmed up before the class starts.

Bring a buddy

You’ve done your research, you made a plan, now it’s time to actually go to the gym which can be really daunting, but you don’t have to do it alone.

“Another really big one that I think would be a great idea to remedy the intimidation of going to a gym for the first time, is getting a gym buddy,” said Wood. “Having a partner is always a great way to help. It is always so much easier to go somewhere with a friend or a buddy.”

Blackstock said she likes to go with a buddy when she can, but over time has been able to build up the confidence to go without one now.

Build a “gym mindset”

Mindset is the most crucial part to succeeding at the gym. That means forgetting about what everyone else thinks. 

“The number one thing I think is, always remember the good news is everybody’s worried about themselves,” said Wood. “They probably have no interest in worrying about what you’re doing.”

You are not going to get the most out of your workout if you spend the whole time overthinking what everyone else is thinking. Remember no one is judging you. And if you forget that, just pop in those earbuds and listen to something that takes your mind to another place.