How to Overcome Gymtimidation and Feel Confident at the Gym

At PureGym, we love helping our members start—and stick to—their fitness journeys. But we know that for some people, walking into a gym can be nerve-wracking. This feeling even has a name now: gymtimidation.

In fact, our earlier research showed that 1 in 4 people would rather face a needle or a spider than step foot in a gym. Common reasons include feeling self-conscious about how they look, worrying about being judged by other members, and not knowing how to use the equipment.

And it’s not just a small inconvenience—39% of gym-goers have considered canceling their membership due to a lack of confidence. We want to change that. Our goal is to help you feel confident and comfortable so you can focus on your health and fitness goals.

To better understand what fuels gymtimidation—and how to beat it—we surveyed over 800 PureGym members. Here’s what they told us.

Top 5 Things That Make Us Feel Least Confident at the Gym

1. Not knowing how to use the equipment (60%)

2. Feeling less fit than others (56%) and feeling self-conscious about body image (54%)

3. Going when the gym is crowded (55%)

4. Not having a set workout plan (43%)

5. Having to ask for help (36%)

We took things a step further with a real-life experiment. We invited three non-members who struggle with gymtimidation and tracked their heart rates while they completed simple gym tasks.

First Visit: Each person entered the gym alone, without a plan, and tried out a few machines.

Second Visit: They returned with a “confidence booster”—either a friend, a personal trainer, or a detailed workout plan.

What happened? On their first visit, everyone had a higher and less stable heart rate. One participant even spiked to 150 bpm when asking a stranger how to use a machine. On their second visit, all three showed noticeably lower stress levels.

The biggest confidence booster? Having a workout plan—it topped our survey results and proved to be the most effective in our test.

Meet the Volunteers

Anna (55) – Visited with a friend "Having a friend the second time around was like night and day. I felt much more comfortable, especially because my friend knew what they were doing."

Susannah (23) – Visited with a personal trainer "I felt a little self-conscious walking with a trainer—it was obvious I was new—but it was so comforting to have someone knowledgeable by my side."

Nat (29) – Visited with a workout plan "My first visit was stressful! The second time, having a plan to follow made all the difference. It’s so much easier to stay calm when you know exactly what to do."

1. Going during off-peak hours (62%)

2. Knowing how to use the equipment (52%) and knowing the gym layout (44%)

3. Following a workout plan (39%)

4. Working out with a friend (35%)

5. Taking group classes (35%)

The Best Times to Go

Avoid the Monday rush—our gyms are busiest then. In general, peak hours are 5–7 p.m. Try going early in the morning (7–8 a.m.) or later at night (9–11 p.m.) for a quieter experience. You can also check our app’s live attendance tracker to see how busy your gym is before you go.

1. Take a tour before your first workout Knowing where the changing rooms, water fountains, and your go-to machines are can help you feel more at ease and save time during your workout.

2. Wear what makes you comfortable Forget social media trends—if you feel best in a T-shirt and joggers, wear them. The only rule is you should be able to move freely without constantly readjusting your clothes.

3. Remember: sweating is normal Nobody looks “perfect” mid-workout. Bring a towel, wipe down equipment, and embrace the fact that sweat means you’re working hard.

4. Set a clear goal Go beyond “I want to lose weight” or “I want to get fitter.” Get specific—maybe you want to deadlift your bodyweight or run a 5K without stopping. Your “why” will keep you motivated.

5. Avoid peak hours if possible Fewer people means less pressure and more machine availability.

6. Follow a plan Having a workout structure removes the guesswork and helps you move confidently from one exercise to the next—even if your first choice of machine is taken.

7. Go at your own pace Everyone starts somewhere. Don’t compare yourself to the person who’s been training for years—just focus on improving from where you are now.

There’s no single “right” way to beat gymtimidation. For some, it’s working out with a friend. For others, it’s following a plan or finding quiet times.

Whatever works for you, we’re here to help—whether that’s through our friendly team or simply making sure you feel welcome the moment you walk through the door.

The gym should be a fun, empowering space. Once you take that first step, you may find it’s not as intimidating as you thought.