9 ways to feel confident at the gym
Feeling confident and comfortable at the gym can be challenging, especially if you're new to strength training or working out in a gym setting. The lack of confidence can come from:
Not being comfortable with how your body currently looks and feels
Not being comfortable in the gym setting (we get it, the equipment looks confusing and the jacked gym bros look intimidating)
Luckily, there are strategies you can employ to help you feel more confident at the gym, which we’ll delve into in this article.
9 ways to feel confident at the gym
Always remember this:
Remind yourself that all those fit people you see at the gym started as beginners, just like you. They once struggled with knowing what exercises to do, what weight to lift, and how often to train. No one starts off looking like a fit. Remember that.
Those scary-looking gym-goers are not as scary as they seem. Send a smile their way and see what happens (spoiler alert: 99% of them will smile right back!)
Confidence comes with practice and experience. The more you go to the gym, the more comfortable you’ll feel in this setting. And the longer you train, the more results you’ll see, and the more confident you’ll feel in your own skin.
Familiarise yourself with the gym:
If you're new to the gym, take a tour of the facilities by yourself or with a staff member. Really look around each section and at the people. This can help you become familiar and comfortable with the equipment and layout of the gym. You’ll also realise that no-one is staring at or judging anyone else - they’re purely there for themselves.
Get started at home:
We get it – the gym can feel like a judgmental jungle sometimes. Ever felt like you're auditioning for a reality show where the judges are secretly critiquing your lunges? Fear not! Consider this pro tip: Review your program for the day before you leave home and watch the workout videos like they’re your latest Netflix binge. Better yet, give those new moves a spin at home in front of the mirror, over and over again. That way, when you hit the gym, those exercises will be so familiar to you that you won’t waste your time figuring things out in front of strangers (and feel embarrassed)!
Dress to impress (yourself):
When it comes to gym gear, forget the fads and trends. Wear what makes you feel comfortable and confident. Choose clothing that fits well, is appropriate for the activity you’re performing, and makes you feel good about yourself. And it doesn’t need to cost a fortune.
Hot tip: If you’re feeling particularly self-conscious, wear a cap. This will shield your eyes from people, allowing you to focus on yourself and get the workout done!
Train with a friend (if possible):
Having a workout partner can help you feel less self-conscious at the gym. It can also be motivating and fun to workout with someone else, as you’ll help each other with exercises and provide support and encouragement. You won’t just be lifting weights together; you'll be lifting each other's spirits. Sure, you might accidentally synchronise your squats, creating a dance routine that no one asked for, but hey, at least it's a workout and a show.
Train during off-peak hours:
If you're feeling self-conscious, consider going to the gym during off-peak hours when it's less crowded. It'll be like having your own VIP fitness party – just you, the weights, and the suspiciously enthusiastic gym playlist.
Focus on yourself:
It's easy to get self-conscious in the gym. It's like a switch in our brain that automatically flicks on when we see a fit-looking person. Just remember that everyone is there to work on themselves (and will most likely not even glance in your direction). And if they do, so what? Shoot them a smile, and go on with your workout. Focus on yourself and your own progress.
Enough with the comparisons:
And for F**k sake, DO NOT compare yourself to others. As that quote goes, “Don’t compare your beginning to someone else’s middle, or your middle to someone else’s end.”
That fit hot chick and jacked gym bro have been training for years to get their physique, so don’t feel disheartened that you don’t look like them.
Redirect (not so helpful) thoughts:
You may notice certain thoughts pop into your mind at the gym. They could be any variation of these:
I don’t belong here
I don’t know what I’m doing
This is too hard, I should just leave
I’m so embarrassed to be here looking like I am
They’re going to judge me and my technique
I can only lift a small amount, they must think I’m weak
When you notice one of these thoughts, acknowledge it, but don’t give it any power. You have the ability and choice to say to yourself instead:
I do belong here. I’ve paid good money for my membership just like everyone else here and have the right to take up space and use the equipment.
I’ve practised and perfected the new movement at home, so I’m comfortable with what I need to do. I’ve got this!
No one is looking at me, and if they are, they’re most likely looking at my awesome workout gear. These leggings are super dope.
So what if I’m only lifting 3kgs/6lbs? I am only at the beginning of my journey, and this is where I’m starting. I’m being sensible and preventing injuries by not lifting heavier than I’m capable of. If I keep at this, I’ll be lifting heavier in no time.
A final note about feeling confident at the gym
At Project Train, we’re big believers that the more you do something, the more comfortable you’ll be doing it and the more confident you’ll be at it.
Essentially, repetition builds competence, which builds confidence.
So if you step into the gym feeling intimidated or anxious, know that the feeling is normal. Just keep showing up for yourself and keep training. That feeling will soon pass.
