10 Simple Ways to Feel More Confident in the Gym
Navigating the gym environment can be intimidating, especially if you're new to fitness. When I first started going to the gym, the number one thing that held me back was feeling confident in the space. I lacked confidence because everyone seemed to have huge muscles and seemed to know what they were doing, while I felt like I didn’t know anything and my muscles weren’t nearly as large! At that time in my life, I really wanted to start living a more active lifestyle. I reflected and realized that although I didn’t feel confident in that moment, I had to start somewhere. Simply choosing to start would mean that I wouldn’t know everything right away, but I would be giving myself the opportunity to learn, grow, and build confidence. Creating a plan to just get yourself in the gym is essential for your well-being and fitness journey. If you never go, you’ll never build the confidence you are hoping for. Here are some simple ways to feel more confident and comfortable in the gym:
1. Start with Familiar Exercises:
Begin your gym sessions with exercises you are familiar with and confident in. This could be a basic cardio routine, bodyweight exercises, or using machines you understand. As you build confidence, gradually introduce new exercises. The aim of this practice is to get you in the gym even if it’s only to complete a few exercises. As you start to do this, you'll feel more comfortable in the space because you are spending more and more time there. When I first started working out, I would just use the treadmill and shyly look around at where the equipment was. I would watch what people were doing and would try and figure out which exercises I wanted to learn how to do.
2. Create a Routine:
Establishing a workout routine can provide structure and familiarity. Planning your workouts in advance, including warm-up and cool-down exercises, reduces uncertainty and contributes to a more comfortable experience. If you know what to expect during your gym session, you spend less time thinking and more time doing. Personally, this made me feel more confident in the gym as a beginner because I found I was more focused on completing my planned workout instead of overthinking about if I was doing something wrong or worrying about what other people thought about me. Creating a routine made me feel confident because maybe I didn’t know everything about the gym yet, but I did know that I had a plan.
3. Go During Off-Peak Hours:
If possible, visit the gym during off-peak hours when it's less crowded. This can help alleviate the pressure of feeling observed and make it easier to access equipment without waiting. If that is not an option, choose a space in the gym that you feel most comfortable in and complete your workout there. There are plenty of workouts that you can complete with just dumbbells and a corner of the gym!
4. Bring a Workout Buddy:
Having a workout partner can provide support and motivation. Whether it's a friend, family member, or colleague, exercising with someone can make the gym feel more like a shared, enjoyable experience. When I first started working out, I was very lucky that I had a friend join me almost every time I went. We were both beginners so we both learned the ins and outs of the gym together. It made a once daunting experience feel like a fun learning experience with a friend.
5. Wear Comfortable Gym Attire:
Wear clothing that makes you feel comfortable and confident. Comfortable workout clothes not only enhance your performance but also contribute to a positive mindset and overall comfort in the gym environment. Comfortable workout clothes differ for the individual. Be true to yourself. Workout clothes are the same as normal clothes—if you are loving your outfit, you’ll likely feel more confident and ready to conquer the task at hand.
6. Use Headphones:
Listening to music or podcasts through headphones can create a personal space within the gym. It helps you stay focused on your workout and minimizes external distractions, contributing to a more comfortable experience.
7. Set Realistic Goals:
Establish realistic and achievable fitness goals. Having clear objectives provides a sense of purpose and direction, making your gym sessions more meaningful and less daunting. Some people often lose confidence in the gym because they don’t see the results they are hoping for. If you set realistic goals AND put in the work, you will see the results of your hard work.
8. Do Your Research:
Maybe you are a true beginner and have no idea where to start—that’s okay! There are so many resources out there such as Instagram and YouTube videos that can help you have a starting point. While personal trainers can help you with hands-on guidance and accountability, don’t forget that you have endless free resources out there too. Look up some exercises and choose 1-2 you want to learn. From there, you’ll start building more confidence and knowledge of the fitness world.
9. Seek Guidance from Staff:
Don't hesitate to ask gym staff for assistance. They are there to help and can provide guidance on where to find equipment. They can also help connect you to a personal trainer if that is the route you are wanting to take. As a personal trainer myself, I still occasionally find myself asking for help with how to use certain machines because they are different from my home gym's machines. Some gym equipment can be confusing, so don’t be afraid to ask for help!
10. Focus on Self-Improvement:
Try not to compare yourself to others because everyone is at the gym to improve themselves. Remember to celebrate your progress, no matter how small, and acknowledge that everyone starts somewhere.
By incorporating these simple strategies into your gym routine, you can gradually build confidence and create a more comfortable environment for your fitness journey. The key is to approach the gym as a space for personal growth and well-being, making it a positive part of your daily routine. If you constantly focus on yourself and are always learning, the confidence will follow.
