Overcoming Gym Anxiety: Making Your First Visit Less Intimidating
Stepping into a gym for the first time can be intimidating, especially if you're new to fitness. But the key to success is overcoming that initial fear and making the gym a welcoming space for yourself. Here are some strategies to help you feel more comfortable and confident on your first visit:
1. Start with a Plan
Before you set foot in the gym, know what you're going to do. Whether it's following a workout plan or focusing on just a few exercises, having a plan reduces the feeling of being lost. At Riverside Fitness House, we work with you to create a simple, beginner-friendly routine, so you always feel prepared and know what you are walking into.
2. Familiarise Yourself with the Gym Layout
If possible, visit the gym during a quiet time, or ask for a tour before your first workout. Knowing where everything is—weights, cardio machines, changing rooms—will help you feel more comfortable and less out of place when you start your session.
3. Start Small
You don’t need to do an intense workout on your first day. Start with something simple, like walking on the treadmill or doing a basic circuit with light weights. At Riverside, we guide beginners through an onboard program which teaches you the fundamental movements of exercise. If you aren’t working with a coach, just getting to the gym and following some sort of simple plan is a good place to start. The more you go, the more consistency you build, the more you can upgrade your workout plan.
4. Go During Off-Peak Hours
Gyms tend to be quieter in the late mornings or early afternoons. If your schedule allows, visit during these times to avoid crowds and feel less self-conscious. Plus, there’s usually more space and equipment available when the gym isn’t packed. Walking into a low-cost 24 hour gym on a Monday evening could be enough to put you off fitness for a while!
5. Bring a Friend
Having a workout buddy can help ease anxiety, especially if they’re familiar with the gym. You’ll feel more comfortable with someone by your side, and it’s a great way to hold yourself accountable for showing up!
6. Focus on Your Own Progress
It’s easy to feel self-conscious when others around you seem to know what they’re doing, but remember: everyone started as a beginner. Focus on your own progress and celebrate the small wins, whether it’s showing up consistently or seeing progress in your workouts.
7. Ask for Help
Don’t hesitate to ask a gym staff member or trainer for help. We personally are a coaching only gym, because we believe if you lay the foundations correctly from the beginning, it can set you up for success for life. If you don’t have access to our coaching yet (you can book a free intro here) then making sure you ask for help is crucial to avoid poor form and risk of injury.
8. Dress Comfortably
Wearing comfortable workout clothes can boost your confidence. Choose clothes that make you feel good, fit well, and allow you to move easily.
Remember - we’re all trying to better ourselves. If you find your gym does not foster a supportive and friendly environment, it’s time to look for a new gym.
Why Riverside Fitness House is Different
At Riverside Fitness House, you won’t have to deal with any of the overwhelming feelings often associated with large, corporate gyms. From the moment you step in, you’ll receive personalised attention, tailored workout plans, and a welcoming community that supports your journey. Our coaches guide you every step of the way, so you never feel lost or intimidated. It’s not just about working out; it’s about feeling confident and empowered in a comfortable, supportive environment.
