Fear of the gym (gym anxiety)
A fear of the gym can leave you sitting in the car park, paying for a membership you never use, with your stomach knotting at the thought of walking past the mirrors and the weights.
Many people find that with the right help, they can walk into a gym or a class feeling at ease, and focus on what they came to do rather than who might be looking.
Use code PHOBIA at checkout for half price: £24.50 instead of £49. Outside the UK? $29.50.
Understanding this fear
Lots of people feel nervous walking into a gym, especially the first time. With gym anxiety, sometimes called gymtimidation, the feeling is strong enough to keep you away or make every visit an ordeal. Some people fear being watched or judged, some fear looking like they do not know what they are doing, and some feel self-conscious about their body in front of others.
It is closely linked to social anxiety, a fear of being judged, a fear of being laughed at and a fear of undressing in front of others. It is about the setting, not your fitness. Many very fit people feel it too.
Common triggers
- Walking in alone
- The free weights area
- Mirrors and big windows
- Using equipment for the first time
- Changing rooms and showers
- Busy times and queues
- Group classes where you cannot keep up
- Feeling watched by staff or regulars
Where it shows up
- Gyms and leisure centres
- Fitness classes and spin studios
- Swimming pools and changing rooms
- Personal training sessions
- Workplace and hotel gyms
- Sports clubs and team training
- Outdoor bootcamps and running groups
Symptoms
In your body
- Racing heart before you even start
- Blushing or feeling hot
- Tight chest or shallow breathing
- Shaky hands or legs
- A strong urge to leave
In your mind
- Everyone is looking at me
- What if I use it wrong?
- Comparing yourself with others
- Feeling you do not belong there
- Replaying awkward moments afterwards
What you might do
- Paying for a membership you do not use
- Only going at quiet times
- Sticking to one machine
- Wearing headphones and avoiding eye contact
- Leaving as soon as it gets busy
What causes it
A bad experience in PE at school, being laughed at, or feeling out of place in a gym can be enough to start it. Social anxiety, worries about your body or a long break from exercise can add to it. Once the fear is there, avoiding the gym brings quick relief, which teaches your mind that the gym really was dangerous, so the fear grows.
How it can affect your life
A fear of the gym can stop you moving in the ways you want to. People waste money on memberships, turn down classes with friends, put off getting fit for an event and feel frustrated with themselves. It can leave you feeling shut out of something everyone else seems to find easy.
Things that can help day to day
- Visit at a quiet time first and ask for a tour or an induction
- Go with a simple plan for your session so you know what you are doing
- Breathe out slowly, a little longer than you breathe in, as you walk in
- Remind yourself that most people in a gym are thinking about their own workout
- Start with one area or one class, then build up at your own pace
When to get help
It is worth getting help if you are avoiding exercise you want to do, or the fear is spreading into other social situations. If you feel anxious in many situations, or the anxiety is affecting your daily life, your GP is a good first port of call.
If you have a health condition, or you have not exercised for a long time, check with your GP before starting a new exercise plan.
How I can help
If you’ve tried to talk yourself out of this fear and it hasn’t worked, that isn’t a lack of willpower. A phobia is an alarm your mind learned, and logic alone rarely switches it off.
When I work with a fear of the gym, I first find out what the fear is really about for you, whether that is being watched, getting it wrong, feeling out of place or an old memory from school. Using hypnotherapy and NLP over Zoom, I help your mind let go of the old alarm, so the gym becomes just a place to train. We rehearse walking in and doing your session in your mind, calmly and in detail, until it feels ordinary. You get a recording of the hypnosis to listen to before you go.
I’ve spent 17 years in clinical practice and helped more than 1,000 people with phobias. I hold a Postgraduate Certificate and a Postgraduate Diploma in Clinical Hypnotherapy, both with Distinction.
If you’re feeling low or on edge most of the time, talking to your GP or someone you trust can help too.
Common questions
Is gym anxiety normal?
Yes. Lots of people feel nervous about gyms, especially at first. It becomes a problem when it keeps you away from exercise you want to do.
Is gym anxiety the same as social anxiety?
They often go together, but not always. Some people are relaxed in most social situations and only feel it in a gym, where they feel on show.
Should I go at quiet times?
Quiet times can be a good place to start. Over time, it helps to build up to busier times, so the fear does not decide when you can go.
How do sessions work?
I use hypnotherapy and NLP to change how your mind responds to this fear. Sessions are one to one over Zoom, and you get a recording of the hypnosis to listen to afterwards.
How many sessions will I need?
Many clients notice a real difference after one 90 minute session. If the fear goes back a long way, three sessions gives us room to make the change stick.
Further reading: NHS: Social anxiety · Medical News Today: Gym anxiety · Nuffield Health: Overcoming gym anxiety
Ready to start?
A short call is the simplest next step. We’ll talk about your fear, what you’d like to feel instead, and whether I’m the right person to help.
- Take the free test at the top of this page to see how strong your fear is.
- Book a 30 minute call. Use code PHOBIA at checkout for half price: £24.50 instead of £49 ($29.50 outside the UK).
- Start your sessions over Zoom from wherever you live, or face to face in Hertfordshire.
See all session options and prices