1. Start with a Plan
Knowing what to expect from the class can significantly reduce feelings of uncertainty. Research the class format, including the types of exercises and equipment you’ll need. This preparation helps you feel more in control and ready to participate confidently.
2. Choose Off-Peak Hours
If your schedule allows, opt for class sessions during off-peak hours. These times are typically less crowded, making the environment feel more comfortable and less intimidating. A quieter gym can ease your nerves and provide a more relaxed setting.
3. Bring a Friend
Attending a fitness class with a friend can provide much-needed support and make the experience more enjoyable. A workout buddy can help you feel more confident, less self-conscious, and motivated to stick with the class.
4. Take a Tour
Familiarize yourself with the gym layout, including the class location and any facilities you’ll use. Knowing where everything is can ease anxiety and help you feel more at home. 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 make the experience more enjoyable. Opt for clothing that allows you to move freely and suits the type of class you’re attending.
6. Arrive Early
"Coming to class early is one of the best ways to reduce fear and intimidation. “At Orangetheory, we ask new clients to arrive 30 minutes early for this exact reason,” says Ally Rising, Orangetheory Fitness Quality Control Analyst and Certified Personal Trainer. “Prior to the workout, they’ll have the opportunity to meet the coach and become familiar with the studio and the equipment.” No matter the fitness studio or workout class, Rising recommends introducing yourself to the coach or trainer and letting them know you’re a little bit nervous. “This is also a perfect time to let them know if you have any existing injuries or exercise restrictions, so they can customize the workout experience to meet your needs.” This extra time can help you mentally prepare and reduce the rush and stress that can come with arriving at the last minute.
7. Talk to the Instructor
Introduce yourself to the instructor and let them know you’re new or feeling nervous. They can provide extra guidance, modifications and reassurance. Establishing 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 packed, try to imagine it’s just you and the instructor. Focusing on the coach’s instructions and less on the other members in class is a great way to ease intimidation,” says Rising. “Remember, everyone is on a different journey and is working toward their own individual goals.” If you are going to look around, use the comparison to your advantage. See someone who’s clearly a few chapters ahead of you on their fitness journey? That’s great! It’s a reminder that it’s possible for you to get there, too." This mindset helps you stay motivated and reduces 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 reduce 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 boost your confidence and help you maintain a positive attitude throughout the class.
Implementing these tips can help you overcome gym anxiety and enjoy your fitness classes more. By preparing yourself, focusing on your own progress and seeking support, you can turn 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 offers a free introductory class to help ease your worries. This opportunity allows you to experience their unique workouts, familiarize 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 voice any concerns, with supportive instructors and staff there to help you feel comfortable and confident. Starting with a free intro class at Orangetheory Fitness is a simple and effective way to overcome gym anxiety. Test the waters, get comfortable with the environment and take the first step towards a healthier, happier you. Sign up today!
*The “Free Class” offer is open only to first-time visitors and local residents aged 18 years and older; however, minors aged 14 and above may participate if special 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 do 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 terms.
†Offer valid for Premier membership only. Offer void where prohibited by law. See studio and Promotion Terms | Orangetheory Fitness US for additional offer details.
