Gym anxiety: causes, signs you have it, tips to overcome it

Exercise can help reduce anxiety, but what if going to the gym — or exercising in front of others — makes you feel anxious? This feeling, sometimes called gym anxiety or “gymtimidation,” can be a real barrier to staying active and supporting your mental and physical health.

If you count yourself among the 50% of Americans who experience some degree of gym anxiety, know that there are effective ways to manage it and make exercise more enjoyable and less stressful.

“Gym anxiety can feel like a giant mountain to climb, but you're in control,” says Melissa Marek, PT, DPT, a physical therapist at Hinge Health. “Ignoring gym anxiety can make it stronger. Addressing it gradually reduces anxious feelings and also opens up new environments and opportunities to move and support your health.”

Read on to discover practical strategies to overcome gym anxiety — including tips recommended by Hinge Health physical therapists — to help you move with confidence.

What is gym anxiety?

Gym anxiety is a type of stress or nervousness about going to the gym or exercising around other people. It can show up as worry, fear, embarrassment, or feeling uncomfortable in those situations.

“Gym anxiety can happen at any stage of life, especially when you’re starting something new,” says Dr. Marek. “Some people only feel anxious in gym or fitness-related settings, while others may experience anxiety in other situations as well.” If you already experience anxiety in other areas of your life, you might be more likely to experience gym anxiety, but feeling nervous or scared to go to the gym can affect anyone — even those who don’t usually consider themselves anxious. 

What can trigger gym anxiety?

Many factors can contribute to feelings of anxiety at the gym. People may experience discomfort or worry in response to specific situations, environments, or memories related to exercise. Understanding what can trigger gym anxiety is helpful for finding ways to manage it.

Some common triggers include:

• Feeling self-conscious about what you look like when you exercise

• Fear that others are watching or judging you

• Being intimidated by people who seem fitter or more experienced

• Not knowing how to use gym equipment or where to start

• Worrying about making mistakes or looking foolish

• Feeling uneasy about changing clothes in public spaces

• Remembering negative experiences from past workouts or gym visits

• Navigating a crowded gym environment

By recognizing your own triggers, you can take steps — like planning workouts in advance or seeking guidance — to make exercise more enjoyable and build confidence in the gym setting.

How do I know if I have gym anxiety? 

Gym anxiety can look and feel different for everyone, but it often shows up in two main ways: avoidance behaviors (actions you take to delay or skip the gym) and physical or emotional symptoms (the way your body and mind respond to the idea of exercising in a gym environment or in front of others). 

Avoidance behaviors

Gym anxiety may cause you to put off or skip workouts, even if you want to be more active. “You might feel stuck or frozen about getting to the gym,” explains Dr. Marek. This can show up as chronic procrastination, finding reasons not to go, or letting gym memberships lapse. Over time, these patterns are often ways to manage discomfort or uncertainty, but they can also make it harder to start or maintain a routine.

Emotional and physical symptoms

Gym anxiety may bring on emotional symptoms such as intense nervousness or even panic — sometimes well before your scheduled workout. This might show up as anxious thoughts the night before a gym visit, trouble falling asleep, or worrying about what will happen at the gym. You might also notice: 

• Excessive self-consciousness. Similar to stage fright or performance anxiety, you might be preoccupied with the fear of being watched or judged. 

• Physical symptoms. These can mimic the body’s natural fight-or-flight response and include sweating, stomach upset or knots, rapid heartbeat, shortness of breath, or muscle tension.

• Difficulty focusing. Anxiety can sap your mental energy, making it hard to concentrate on your workout or remember your routine.

• Feeling overwhelmed by social interactions. For some, especially those with social anxiety, navigating conversations or sharing workout spaces with strangers can feel especially stressful.

Tips for overcoming gym anxiety

Anxiety is different for everyone, and what helps one person deal with gym anxiety might not work for someone else. Coping techniques range from getting familiar with your gym environment and starting with small steps, to using mental techniques like visualization and seeking support. Here are strategies recommended by Hinge Health physical therapists: 

• Prepare and plan ahead. Reduce worry by doing some research before your first gym visit — read reviews, ask friends for recommendations, and tour the facility to get familiar with the layout. “Fear of the unknown is a big piece of anxiety,” says Dr. Marek. “The more you know about a gym or workout ahead of time, the more you’ll reduce that fear.” Bring a supportive friend or pack something that helps you feel good, like comfortable clothes or your favorite playlist.

• Start small and build up. Begin with manageable steps, like 10 minutes on a treadmill or observing a class. “Exposing yourself to something new in slow, controlled ways decreases discomfort,” says Dr. Marek. Over time, these small successes boost your confidence and make returning easier. 

• Go at an “off-peak” time. Gyms are often quieter and less crowded at certain times of day, like late evenings or midday. Choosing less busy times can lower social pressure, reduce wait times for equipment, and create a calmer atmosphere for your workout. Ask your facility when it tends to be less crowded. 

• Reward your progress. Celebrate your efforts — big or small. Healthy rewards, like a relaxing bath or a new workout top, help reinforce your new habit and make the experience more enjoyable.

• Try calming techniques. Visualization, mindfulness, deep breathing, and grounding techniques can help calm nerves. “Picture yourself moving confidently through each step of your visit and use deep breaths to ground yourself, and remind yourself that most people are focused on their own workouts — not on you,” says Dr. Marek. 

• Focus on your motivation. Connect with your personal reasons for exercising, whether it's feeling stronger, keeping up with loved ones, or supporting your long-term health.

• Seek supportive environments. Group classes or working with a trainer may make you feel more comfortable and provide extra guidance. 

• Try different approaches. If the gym feels overwhelming, consider starting at home or outdoors with activities you enjoy. Remember, if a particular gym or routine doesn’t feel like the right fit, you can always explore other gyms, try different classes, or switch to outdoor activities. Your fitness journey is personal, and it may take some time to discover what feels most comfortable and enjoyable for you.

• Ask for help when needed. If gym anxiety feels unmanageable or starts to affect other areas of your life, consider speaking with a healthcare professional for additional support.

• Get familiar with equipment. Uncertainty about how to use machines or weights is a common source of anxiety. Check if your gym offers free orientations, watch quick how-to videos online, or ask a trainer or gym staff member to walk you through any unfamiliar equipment.

• Embrace the learning curve. Remember, it’s normal to feel awkward when trying something new. Everyone has been a beginner at the gym at some point. It’s part of the process and nothing to be embarrassed about.

How exercise can help with anxiety

It may feel ironic, but the very activity you’re anxious about — exercise and movement — is actually one of the most effective ways to manage anxiety. “Mental health professionals often prescribe exercise as an important part of treatment for anxiety and stress,” says Dr. Marek. Here are some ways regular movement can support your mental health:

• Positive changes in brain chemistry. Just as some medications work by changing brain chemicals, so does exercise, according to research. “Movement decreases stress hormones like cortisol and increases feel-good chemicals like endorphins,” explains Dr. Marek. With regular activity, you can naturally help lower stress hormones and boost positive ones.

• Better sleep. Poor sleep and anxiety often go hand in hand. (Anxiety makes it hard to fall or stay asleep; repeated poor sleep can make anxious feelings worse.) Exercise helps improve your sleep quality, which in turn can reduce anxiety levels. In fact, a 2023 study found that people with insomnia slept better and longer when they exercised six days a week.

• Increased confidence. Being active can help you feel better about yourself and your abilities, making it easier to manage anxious thoughts. One study showed that adults who did 45 to 60 minutes of aerobic exercise three times a week for 12 weeks increased their self-esteem by an average of 34%.

• Social connection. Gyms, classes, and group activities can foster a sense of community and belonging — important ingredients for both motivation and emotional well-being.

Gym anxiety and kinesiophobia

For some people, feeling anxious about the gym isn't just about being judged by others or learning new routines. Feeling scared to go to the gym or do any form of movement or exercise may also be about worries that exercise could cause pain or make an injury worse. This is formally called kinesiophobia, or fear of movement. If you’ve had pain or an injury in the past, you might feel uncertain about which movements are safe or worry that you’ll “do something wrong” and set back your recovery.

These fears are common, especially for anyone with a history of musculoskeletal (MSK) pain. And they can make heading to the gym feel even more overwhelming. But movement — including gentle, gradual exercise — is usually one of the best ways to manage pain and recover safely. If fear of pain or injury is holding you back, consider starting with low-impact activities that feel comfortable, and gradually increasing intensity as your confidence builds. A physical therapist or qualified exercise professional can help you design a plan that feels right for your body and helps you move past fear.

You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

PT tip: Get curious

“Think of fitness as an exploration or a journey,” says Dr. Marek. “Try out different environments — maybe a small gym, a large gym, or specific studios like yoga or Pilates. What works for one person might not work for another. Keep exploring until you find something that feels enjoyable for you.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1). doi:10.1186/s12913-018-3313-5

2. Valerio, R. (2019). Fitness Industry Roundup: “Gym-timidation” Is Real. Health & Fitness Association. Retrieved from https://www.healthandfitness.org/improve-your-club/industry-news/fitness-industry-roundup-gym-timidation-is-real/

3. DeBoer, L. B., Powers, M. B., Utschig, A. C., Otto, M. W., & Smits, J. A. (2012). Exploring exercise as an avenue for the treatment of anxiety disorders. Expert Review of Neurotherapeutics, 12(8), 1011–1022. doi:10.1586/ern.12.73

4. Ben Simon, E., Rossi, A., Harvey, A. G., & Walker, M. P. (2019). Overanxious and underslept. Nature Human Behaviour, 4(1), 100–110. doi:10.1038/s41562-019-0754-8

5. Haleh Dadgostar, Afsaneh Basharkhah, Mir Farhad Ghalehbandi, & Fatemeh Kashaninasab. (2023). An Investigation on the Effect of Exercise on Insomnia Symptoms. International Journal of Preventive Medicine, 14, 16–16. doi:10.4103/ijpvm.ijpvm_204_21

6. Mousavi Gilani, S. R., & Khazaei Feizabad, A. (2019). The effects of aerobic exercise training on mental health and self-esteem of type 2 diabetes mellitus patients. Health Psychology Research, 7(1). doi:10.4081/hpr.2019.6576

7. Lin, Y., & Gao, W. (2023). The effects of physical exercise on anxiety symptoms of college students: A meta-analysis. Frontiers in Psychology, 14(14). doi:10.3389/fpsyg.2023.1136900

8. Henriksson, M., Wall, A., Nyberg, J., Adiels, M., Lundin, K., Bergh, Y., Eggertsen, R., Danielsson, L., Kuhn, H. G., Westerlund, M., David Åberg, N., Waern, M., & Åberg, M. (2022). Effects of exercise on symptoms of anxiety in primary care patients: A randomized controlled trial. Journal of Affective Disorders, 297(297), 26–34. doi:10.1016/j.jad.2021.10.006