Walking into a gym can stir up a lot of emotions. Whether it’s worrying about your form, comparing yourself to others or feeling out of place – gym anxiety is something many people experience.

The good news? These feelings are normal and with the right mindset, you can most definitely overcome them. Coach Kaitlin Gilsenan, a personal trainer based in Sydney, is tackling your most common gym fears and sharing practical tips to help you feel more confident and less anxious in the gym.

“What if everyone at the gym seems more fit and experienced than me?”

Kaitlin: It’s easy to feel like you’re the only beginner in the room, but here’s the thing to remember: everyone was a beginner once. That person lifting heavy weights in the corner? They had a day one too.
Instead of comparing your day one to someone else’s year five, try to focus on your own progress. Start small and aim to improve each week – whether that’s lifting a little heavier, running a little longer, or just showing up and doing what you can even when you don’t feel like it.

Follow a gym program and keep track of the weights you lift. Seeing how far you’ve come through the different phases of your training is a great motivator and confidence booster.

“I’m nervous about using machines and free weights. What if I do it wrong?”

Kaitlin: It’s completely normal to feel unsure when you’re learning something new. To build confidence, consider booking a few sessions with a personal trainer. We’ll teach you correct techniques, show you how the equipment works and give you a tour of the gym so you feel more comfortable.

If a trainer isn’t an option, you can watch instructional videos from reputable fitness experts so you grasp a basic understanding of each exercise. Also, filming yourself performing the exercises in your program and watching back your form may also help see any breakdown of technique that you may not have felt otherwise.

“I feel like people are staring at me. Are they?”

Kaitlin: This is one of the most common worries, but here’s the truth: most people at the gym are focused on themselves, not you. Even if someone glances your way, they’ll likely go back to focusing on their own set a few moments later.

Following a program helps you walk into the gym with confidence, knowing exactly what exercises you need to perform and what equipment you'll need. Creating a playlist of your favourite songs may also help to keep you focused on your workout and block out any distractions.

“What if I’m too slow on a machine and people are waiting?”

Kaitlin: Resting between sets is a really important part of strength training. It helps you have the energy to lift with proper technique and train with intensity across all your sets. So, don’t rush your workout just because you feel pressured. If someone seems to be waiting, you can always say, “I have X amount of sets left, would you like to wait or jump in and do alternate sets with me?”
Remember, sharing equipment is common gym etiquette so there is no need to feel any awkwardness.

If you’re worried about feeling rushed, visit the gym during off-peak hours when it’s less crowded so you have more space and time to focus on your workout. Or, go with a friend so you don't feel as intimidated by others approaching you.

“My face turns bright red when I work out, and I feel self-conscious. Is that normal?”

Kaitlin: Yes, it’s totally normal! A red face just means your blood is pumping and your body is working. If anything, it’s a badge of honour and shows you’re putting in effort.

Bring a small towel to dab your face if you’re sweaty or red. And bring a cold bottle of water to sip in between sets to keep you cool.

“What if I accidentally take someone’s favourite spot or machine?”

Kaitlin: The gym doesn’t have assigned seating – every piece of equipment is fair game. If someone seems annoyed, remind yourself that you have just as much right to be there as they do.

If you’re unsure, ask: “Were you using this?” They will either say no or hopefully just let you work in with them. Clear communication goes a long way.

“I feel out of place because I don’t have fancy workout clothes. Does it matter?”

Kaitlin: Not at all! The best workout clothes are the ones you feel most comfortable and confident in. Whether it’s an old T-shirt or a cute matching set, wear what makes YOU feel good.

Have a couple of outfits in your wardrobe that you can rotate that make you feel good. Sometimes investing in a new piece of active wear can give you a little extra motivation.

“Everyone seems to know each other, and I feel left out. What should I do?”

Kaitlin: It’s natural for regular gym-goers to form friendships over time, but that doesn’t mean they’re not open to new faces. A smile or a friendly “hi” can go a long way toward breaking the ice.

You could try a group fitness class. These are great for meeting people and you’ll feel an instant sense of community by working toward a common goal.

“What if I’m lifting lighter weights than everyone else? Will people judge me?”

Kaitlin: Everyone has different goals and fitness levels, so the amount you lift doesn’t matter. What matters is that you’re showing up and challenging yourself.

Focus on your form first. Proper technique is more important than heavy weights and will help you avoid injury while building strength over time.

“What can I do to feel more confident overall?”

Kaitlin: Confidence in the gym comes with time and consistency, but there are a few steps you can take right now to feel more prepared:

• Plan ahead. Book in to your sessions ahead of time and follow a training program so you know exactly what to do when you walk in.
• Go with a friend. A workout buddy can provide support and accountability.
• Book in with a PT. Even if it is just for a few sessions at the start of your journey. I can't stress enough the importance of lifting with proper technique, especially as you learn new movements.
• Avoid peak hours. A quieter gym can feel less overwhelming when you’re just starting out.

Build a routine that is sustainable, challenge yourself with little goals each week and celebrate your wins. Proving you can do the things you set for yourself is what builds confidence over time.