Many people are afraid of judgment at the gym.

I`m sure you remember this line from an Eminem song of the early 2000s.

He may have been rapping about stage fright, but for many people, this line perfectly describes how it feels to walk into a gym.

Weeks go by until you finally have the courage to sign up. Once you do, you feel out of place. It seems everyone knows what they`re doing.

Your heart’s racing before even starting.

"Do I look stupid?"

You scan the room, wondering if everyone’s watching, judging.

"Am I doing this right"?

You're not sure where to go, what to do, or if you even belong there.

"Oh my god, I`m so out of shape, what will they think about me."

Welcome to gymxiety or gymtimidation—a mix of self-doubt, intimidation, and overwhelm that keeps countless people from stepping foot in a gym, even though they want to get healthier.

What a tragedy: The gym has the potential to increase the quality of our lives, well-being and life expectancy, but many will never experience it because of fear of judgment.

You might be killing it in business and life—but the gym? It'll shrink your ego to raisin-size in seconds.

If you've ever changed your workout time to avoid crowds, skipped an exercise because you felt like people were watching, or turned around at the front door altogether—you’re not alone.

Many people feel out of place in the gym, especially in the beginning.

When I started working as a coach in the gym, I found myself in a similar spot.

It took me a few weeks before I felt comfortable enough to instruct new members in machine-based training, but giving courses on the training area—"Uhm, where`s the door?"

"Philipp, today there are three TRX (suspension band) courses".

Suffering from social anxiety in general at that time didn´t help either, but it got better after a while.

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Why Gymxiety Happens (Even to Smart, High-Achievers)

In a survey of over 3,000 people in the U.S., almost 90% said they worry about how others perceive them at the gym.

The wild part? Nearly 3 out of 4 admitted they rarely—or never—judge anyone else.

So yeah, it’s mostly in our heads. But does knowing that make it easier to walk into the gym with confidence? Not really.

We all know culture eats strategy for breakfast.

Well, concerning gymtimidation… emotion eats logic for lunch.

The three most commonly shared fears?

1. Fear of judgement

2. Fear of choosing the wrong gym

3. Fear of not knowing where to start

"I`m a guy, what would I be scared of in the gym"?

Glad you ask: Men and women are afraid of different things.

Women stepping into the free-weight zone?

My perception is that it has changed over the years - women do not participate just in courses or hop on cardio machines anymore - they go into the center of the male domination, the free weights area.

But many stay away because of the fear of judgement by men.

Many are concerned about their appearance by comparing themselves to the few women with perfect bodies. Another aspect is that men sometimes treat the Gym as a Tinder Playground in real life. Many women prefer not to be approached when they only want to train.

Alright, my fellow men, what is it that we sometimes fear?

Have you ever felt like you aren`t strong or lean enough?

I`m sure you have. I feel weak when I see other men pulling themselves up for 15 or more pull-ups - I cannot do that.

What that can lead to is the urge to want to prove yourself. Seeing the person next to you bench pressing twice their body weight."He is no different, let me add a few plates."

Good luck with that.

Most men would never openly talk about that or seek help when unsure if they do the exercise correctly. The problem with that: Comparing yourself to others in the gym is the worst thing you can do.

Everyone started somewhere, let that thought run on playback in your head.

There is no need to be perfect or have things figured out the minute you step into the gym.

The question is: How can you overcome gymtimidation as a beginner?

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Practical Strategies to Lower the Intimidation Fast

1. The gym you choose sets the tone for your experience.

Sure, the nearest gym might be the most convenient choice, but is it the best for you?

A loud, crowded gym with intimidating vibes and mirror selfies on every corner? That’s enough to spike anyone’s anxiety.

It can even deter Gen Z1, the group that avoids the gym the most during peak hours.

But a welcoming space—with helpful staff, diverse members, and a clean, organized layout—can lower the temperature of your fear and help you ease in.

Look for a gym where you don’t feel like you have to perform—just show up. One that feels more like a training ground than a stage.

Because when the environment feels safe, your confidence has room to grow.

2. Have a plan

Almost every one of my clients has expressed uncertainty at some point, saying, "I don't know if I'm doing things right." They often refer to various aspects such as their choice of workouts, their execution, how to progress, what to eat, and how much rest to take. The list goes on.

While you don`t have to become my client, you will need a plan. Otherwise? instant overwhelm. Having a plan increases your confidence. You know exactly what to do.

Still not sure if you do the exercises correctly?

Another important aspect comes into play: The density and quality of trainers at the gym.

It's hard to evaluate that before signing up, but look around: Can you see them? Do they approach members? After joining the gym, coaches provide orientation and safety, while other members offer familiarity.

Combining these two elements will motivate you to go to the gym and, after some time, you'll wonder what you were afraid of.

3. Pick quiet times

If crowds stress you out, aim for late mornings or early afternoons. Less traffic, less pressure.

In case you have to go during busy hours, you can put on your earphones. Maybe better yet, bring a training partner. Having a chat in between sets and cheering each other up will make you forget how busy the gym is around you.

4. Start with what feels familiar

Basic sounds boring, but it is the best way of familiarizing yourself with the gym equipment.

Don`t feel bad using machines while you see others doing free weight training or jumping around like monkeys in the freestyle zone.

The coach keeping you away from the free weights area and the squat rack - knows what he or she is doing: Setting you up for an injury-free lifelong lifting career.

Remember, your time to level up will come.

Getting in shape does not require you to follow the craziest routines and try new equipment every week. It`s about consistency.

5. Wear something you feel good in

When I started getting into running, I used my basketball boots.

What seems crazy to me now made perfect sense 25 years ago: I asked myself if running is something I would do in the long run (not long running distance). I wasn`t sure.

But after a few weeks, I fell off wearing basketball boots, because

1) They were too heavy, and bulky and lacked the required cushioning to run on a hard surface.

2) I felt weird running around in these big-ass basketball boots.

I could have cared less about what others thought, but I didn`t.

My advice: Start with an outfit you feel comfortable in. If you think it does not exist, then obviously buy some. After establishing a routine over a few weeks, make sure to stock up on necessary items.

6. The Deeper Win: Building Self-Trust

Beating gymxiety isn’t about becoming a fitness model—it’s about proving to yourself that you can do uncomfortable things and grow through them.

Two weeks ago I was sitting with my friend and client at a bar, enjoying a beer.Without asking about the program he said:

We agreed I need to have him say that again on camera - at least I said it here.

He got out of a rut that kept his life down. That is what the gym can do for you: Broaden your comfort zone, but only when you start.

Each time you show up, you’re building more than muscle—you’re building mental resilience, discipline, and trust in your own follow-through.

7. The most important aspect of overcoming gymtimidation

Shifting your focus inward.

When you stop obsessing over how you look and start focusing on what you're doing, everything changes.

Yes, having a goal, a plan, and the willingness to suck at something before you get good at it are prerequisites. Headphones help. A quiet gym helps. A workout buddy helps.

But nothing beats the mindset shift from “What will they think?” to “What can I do today to feel better and advance in the gym and in life?”

That’s when the gym can become your happy place.

Final Thoughts

You don’t have to feel fearless to walk into the gym. You just have to walk in.

And once you do, those sweaty palms and shaky knees?

This line best reflects how Eminem overcame hesitation and fear—simply by taking action. Every time you show up, you’re proving to yourself that discomfort doesn’t control you.

You’re building more than muscle—you’re building self-trust, rep by rep.

And that confidence? It carries over into every other part of your life.

And hey, if after a few weeks you still feel like the gym just isn’t your place—that’s okay.

Home workouts can give you the same physical benefits, minus the pressure and awkward vibes.

It’s not about where you train. It’s about finding the environment where you can keep showing up.

I write without a paywall because I believe good ideas should be free. But writing takes time—and a lot of coffee. If this article made you smile, think, or lift a little heavier, feel free to fuel my caffeine addiction here.

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