New week, new 3 Tips Tuesday post! Today, let’s talk about something most beginners (and even advanced lifters) struggle with: gym intimidation.

How to feel more confident in the gym: top 3 tips

1: Quite simply, spend time in your gym (outside rush hours preferably)

We are scared of what we don’t know. The more you spend time in the gym and get used to the environment, the less intimidated you’ll feel. It’s useful to book an induction so that you are shown the equipment and can ask questions.

Then if you can, I’d recommend going very early in the morning (before 5am if your gym is open) or any other off-peak period during the day until you build up your confidence.

On your first visit, walk around, try the machines that you find a bit scary, identify spots where you would feel comfortable working out.
On your second visit, do a workout and try to use one piece of equipment that intimidates you.
Repeat the process until you feel comfortable in your gym and can work out anytime, even when it’s busier.

2: Make yourself feel comfortable

You don’t go to an interview wearing an outfit you don’t feel comfortable in. Same with your workout gear. If going to the gym is intimidating, don’t put yourself under more stress by wearing activewear you don’t feel good in.

Basically, try to make yourself as comfy as you can: favourite gym gear, good playlist, earphones…

3: Have a plan (the most important thing!)

The best way to feel confident in the gym is to walk in knowing exactly what to do. It allows you to focus on your session and pay less attention to what’s happening around you.

After your first “exploration” visit mentioned in #1, make sure to have a plan to follow. Not just any plan. A plan that is adapted to your level and your goals, whilst taking into consideration how you feel about the gym.

When an online client mentions feeling intimidated at the gym, I make sure to design a programme that helps them progressively get familiar with different pieces of equipment and build their confidence.

On a couple occasions I’ve also been texting my online coaching clients whilst they were in the gym to reassure them and make them feel better.

Remember: everyone was once a beginner and the earlier your start, the sooner you’ll feel 100% confident in the gym! You will need to get a little bit outside your comfort zone but you dont have to go there alone. It’s ok to get help.