How to Feel More Confident in the Gym as a Beginner

New to the gym and everything just feels super overwhelming and like everyone is watching you? Then keep on reading this post because I’ll give you some tips on how to feel more confident at the gym as a beginner!

So you’ve signed up for a gym membership, but now you’re feeling kind of lost and overwhelmed? So many machines, you don’t know what you’re doing and it feels like everyone is watching and judging you, right? Trust me, I felt the same way when I stepped into the gym for the first time seven years ago. But the good news is, this feeling is only temporary.

I’ve got some tips for you that I used when I was new to everything, and they really helped me feel more comfortable at the gym. Now, let’s not waste any time and dive right in.

How to Feel More Confident in the Gym as a Beginner: 8 Tips

1. Educate Yourself

The more you know, the more confident you’ll feel! I used to watch a ton of videos on how to perform certain exercises and how to put together workout plans. I’d just type in the exercise name and workout type into Google and see what popped up.

But nowadays, there’s so much information out there that it can get really overwhelming. Plus, not everyone online is legit, and I definitely wouldn’t trust every source. Instead, I recommend picking only 2-3 fitness influencers to follow who can help you learn about exercises.

I also practiced the exercises at home first, just quickly in front of a mirror, so I’d at least have done each one once before going to the gym. It might sound like a lot of work, but it doesn’t take much time at all.

Trust me, it really helps get a feeling fot that exercice, boost your confidence and will also make you feel less lost at the gym.

2. Go Early in the Morning or Later

This is honestly the best tip I can give you. I used to do this every time I switched gyms, haha! Sure, it can be a pain to wake up earlier or stay up later just to hit the gym, but it really makes a difference. When you’re at the gym for the first time, everything just feels pretty unfamiliar.

Even if you’ve done some research, the machines and exercises will still be new to you. So, going during off-peak hours, when hardly anyone else is there, gives you the peace to try out all the machines and exercises without feeling watched or judged.

Also, you’ll probably only have to do it once or twice, because then you’ll know how everything works. And that’s the first step to feeling more confident in the gym.

3. Go with a Friend First

Although I’m not the biggest fan of working out with others, going to the gym with a friend in the beginning can make it much more enjoyable and easier to motivate yourself. I find this is one of the quickest ways to feel comfortable at the gym.

Having someone by your side to chat with helps ease anxiety, and you can try out exercises together. Plus, it can be a lot of fun, especially if neither of you is quite sure what you’re doing, haha.

how to feel confident in the gym as a beginner

4. Have a Plan

This is super important! If you don’t have a plan, you’ll just be running around, not knowing what to do or where to go, and to put it simply: you’ll feel lost. It’s totally normal not to have a plan when you’re new because you’re figuring things out and seeing what works for you. But once you start getting the hang of the machines and exercises, definitely create a workout plan for yourself.

Having a plan helps you stay focused, so you won’t waste time wandering around randomly, and it makes you feel a bit “safer,” if that’s the right word. I know it helped me a ton! First of all, you’ll see better results, and second, you’ll feel more comfortable having a set workout plan to follow.

Tip: If you’re going at a time when the gym is packed, it’s great to already know some alternative machines or exercises you could do just in case your favorite isn’t free. I know I used to feel super anxious and a bit lost when I saw the machine I wanted was taken. It just felt weird running around not knowing what to do next. So, having a backup plan really helped me. But you could also mix up the exercises on your plan and do them in a different order, for example.

5. Wear Something You Feel Good in

I know confidence has nothing to do with how you look or what you wear. However, wearing something at the gym that makes you feel good really is half the battle.

I’d suggest wearing something comfortable that allows you to move freely without constantly overthinking or having to adjust your clothes. This way, you can focus fully on your workout and really get the most out of your time at the gym.

6. Remember You’re the Only One Judging Yourself

You might think that people at the gym are judging you, but really, it’s just you judging yourself. I promise, they aren’t actually staring at you or watching your every move—they’re all there to improve themselves and get better, just like you.

But if there’s someone who makes you feel really uncomfortable, you can always reach out to the gym staff for help. But honestly, most people won’t even notice you’re there. Plus, the gym community is typically really helpful. If you ask for assistance, most will gladly lend a hand, I promise. So, try not to get too much in your head and just focus on yourself.

7. Focus on Yourself

Which brings me to my next tip: focus on yourself. Especially when you’re just starting out and haven’t seen results yet, it can be way too easy to look left and right and compare yourself to others. This really doesn’t help and will only make you feel insecure.

But you’ve got to remember, they all started somewhere too. It took them years of hard work and dedication to get to where they are now. Of course, it’s totally fine to be inspired by them, but don’t compare yourself or wish you looked like that.

This is the start of your journey, and that’s what you should concentrate on. You’ll see results if you stick with it, stay disciplined, and don’t quit.

8. Don’t Quit

Last but not least: don’t quit. You’ll never feel confident in the gym if you’re only going once a month – or worse, once a year. It’s all about having a plan and showing up consistently. That’s when you start to build your confidence.

Over time, you’ll get better and more knowledgeable, which makes the gym feel less intimidating. And once you start seeing progress, trust me, it can get kinda addictive.

As I mentioned, have a plan and set specific times when you go to the gym. This helps create a routine, making it easier for you to stick with it as you build that habit.

I hope that by now you know how to feel more confident in the gym. I know it will take some time, but if you stick with it, keep learning, and don’t quit, you have no choice but to feel more confident. Remember that truly no one is judging or watching you; everyone is mostly focused on themselves, minding their own business. Because we’re really all there to improve our health and our bodies, that’s it.