How to build Confidence in the gym
Starting your fitness journey can feel intimidating, especially when you’re stepping into the gym for the first time. But confidence doesn’t happen overnight—it’s built through consistency, learning, and self-belief. Whether you’re brand new to working out or just looking to feel more comfortable in the gym, these simple tips will help you ease nerves, stay motivated, and enjoy the process of becoming stronger both mentally and physically.
Train with a Friend
Working out with a friend makes exercise more fun and less intimidating! Choose someone who’s positive, encouraging, and motivated. This could be a workout partner at a similar fitness level or someone more experienced who can introduce you to new exercises and equipment. Having that support can make learning easier and help you feel more confident with each session.
Go at Quieter Times
If you’re just starting out, going during off-peak hours can help you feel more relaxed. Fewer people around means more space to explore and less pressure. Midday hours between 10 a.m. and 4 p.m., late evenings after 8 p.m., or early mornings before 6 a.m. are usually the least crowded.
Have a Plan
Knowing your workout before you arrive keeps you focused and prevents uncertainty. Create a simple plan or follow a routine that fits your goals so you can walk in with confidence and purpose.
Find a Friendly Gym
Choose a gym that feels welcoming and supportive. Look for ones that promote inclusivity, with phrases like “fitness for everyone” or “intro classes available.” Planet Fitness, for example, is known for its “Judgment Free Zone.” Reading reviews or visiting the gym beforehand can also help you find the right fit.
Take Small, Steady Steps
Confidence builds over time. Start simple and celebrate progress along the way! Set weekly workout goals, focus on what your body can do, and practice proper form with light or bodyweight exercises first. Every step forward, no matter how small, is a win.
Hire a Coach
A personal trainer can be a game changer. They’ll create a personalized plan, teach you proper form, keep you accountable, and guide you safely toward your goals. Ask your gym’s training manager for recommendations or explore private studios and online options to find the right coach for you.
Wear What Makes You Feel Good
Your outfit can boost your confidence! Whether you prefer loose-fitting clothes or a more fitted style, wear what makes you feel comfortable and ready to move. Most people find breathable, dry-fit materials work best for workouts.
Learn the Equipment
The more familiar you are with gym equipment, the more confident you’ll feel. Don’t be afraid to ask staff for help! You can also check out this helpful guide on how to use gym equipment for step-by-step videos and form tips.
Focus on Yourself, Not Others
Everyone’s fitness journey is unique, so stay focused on yours. Try using headphones and a motivating playlist to stay in your zone. Practice mindfulness during your workout by connecting with your breath and repeating positive affirmations like “I am strong” or “I am capable.”
Celebrate Every Win
Every milestone matters, whether it’s showing up, lifting heavier, or simply feeling stronger. Acknowledge your progress with positive self-talk and small rewards, like new gym gear, a relaxing bath, or watching your favorite show. You deserve to celebrate how far you’ve come!
Ella DeKiere