Table of ContentsView AllTable of ContentsSigns and Symptoms of Gym AnxietySocial Anxiety TriggersCoping TipsGym Class AnxietyBenefits of ExerciseTreatments for Gym Anxiety
Table of ContentsView All
View All
Table of Contents
Signs and Symptoms of Gym Anxiety
Social Anxiety Triggers
Coping Tips
Gym Class Anxiety
Benefits of Exercise
Treatments for Gym Anxiety
Close
Gym anxiety is common when you first start working out somewhere new. If you’re a student, you might also be afraid of gym class at school. On the other hand, for those with social anxiety disorder (SAD), fear about going to the gym or attending gym class can be so severe that it interferes with just getting through the day.
Imagine the thought of an upcoming gym session or physical education class leaving you so distraught that your stomach is in knots or you experience a panic attack.For some people with social anxiety, working out in public or going to a gym class could trigger their symptoms.
At a GlanceIt’s normal to feel nervous about working out at a new facility, but for some people this fear can turn into gym anxiety. If you have social anxiety, you might be at a higher risk. Gym anxiety, sometimes referred to as ‘gymtimidation,’ often stems from a fear of the unknown, the fear of being observed, or feeling unsure about what to do at the gym. If the thought of hitting the gym leaves you feeling shaky and nervous, there are strategies that can help you feel more at ease.
At a Glance
It’s normal to feel nervous about working out at a new facility, but for some people this fear can turn into gym anxiety. If you have social anxiety, you might be at a higher risk. Gym anxiety, sometimes referred to as ‘gymtimidation,’ often stems from a fear of the unknown, the fear of being observed, or feeling unsure about what to do at the gym. If the thought of hitting the gym leaves you feeling shaky and nervous, there are strategies that can help you feel more at ease.
While the experience of gym anxiety can be different for each person, it often involves feeling symptoms such as:
Avoidance behaviors are also common. People with gym anxiety may avoid the gym altogether or only be able to work out when few people are present.
What Triggers Gym Anxiety?
Many aspects of a typical gym or physical education class are intimidating enough for the average person. These could include:
People withsocial anxietymay be more likely to experience gym anxiety. Social anxiety disorder is a condition that involves an excessive and irrational fear of being watched, judged, or embarrassed.
One study found that while many women were aware of the benefits of resistance training, many avoided it because of how they thought others would perceive them.
Some reasons that were commonly cited included:
Specific areas of the gym can be intimidating to some. One study found that women tend to avoid male-dominated areas of the gym (such as the weight room).
How to Cope With Gym Anxiety
Methods ofcoping with social anxietyat the gym fall into five broad categories: managing negative thoughts, building confidence, gradual exposure, getting help, and choosing alternatives.
Manage Thoughts
Therapy for social anxiety disorder involves managing thenegative thought processesthat keep your anxiety going.Use this method of examining the evidence that the thought is true or false to help you challenge the thought so you can then replace it with a more realistic and helpful thought to help cope in the following ways.
Anxious Thoughts"Everyone is staring at me. They must think I’m fat and out of shape.““I feel so anxious, I can’t get through this workout.““What am I doing here? I don’t belong here, I can’t do this.“Realistic Thoughts"Everyone is focused on themselves and their own workout.““I can do this. Keep counting the reps and do my best.““I made a goal to get in better shape. I am working toward that goal.”
Anxious Thoughts"Everyone is staring at me. They must think I’m fat and out of shape.““I feel so anxious, I can’t get through this workout.““What am I doing here? I don’t belong here, I can’t do this.”
“Everyone is staring at me. They must think I’m fat and out of shape.”
“I feel so anxious, I can’t get through this workout.”
“What am I doing here? I don’t belong here, I can’t do this.”
Realistic Thoughts"Everyone is focused on themselves and their own workout.““I can do this. Keep counting the reps and do my best.““I made a goal to get in better shape. I am working toward that goal.”
“Everyone is focused on themselves and their own workout.”
“I can do this. Keep counting the reps and do my best.”
“I made a goal to get in better shape. I am working toward that goal.”
Your thoughts impact your emotions and behaviors, so if you have unhelpful or negative thoughts, it is going to make you feel worse. Challenging and changing those thoughts to be more positive or helpful can help make you feel better.
Build Confidence
Build your confidence about going to the gym in these four easy ways:
The goal is to expose yourself to the environment, the equipment, and the actual act of working out at the gym. Once you start to become more comfortable in the environment, you can then start using the equipment and taking classes.
If it’s the locker room that’s triggering your gym anxiety, planning ahead can help. Instead of changing at the gym, arrive at your workout already dressed for your workout. Afterward, you might throw a jacket on over your gym clothes and head home to shower and change.
Gradual Exposure
Numerous studies have shown the effectiveness that exercise can have on alleviating anxiety. When you are first getting used to a new gym, be kind to yourself.Gradually expose yourselfto new situations so that anxiety can subside and eventually your confidence will grow.
Sample Goals to Meet at the GymYour list might look different depending on what you find the most anxiety-provoking:Go to the gym and walk around a bit.Exercise on one machine for 10 minutes and then leave.Say hi or make small talk with one other member of the gym.Take a group class such as Zumba or yoga. Yoga can be a great option for people with anxiety.
Sample Goals to Meet at the Gym
Your list might look different depending on what you find the most anxiety-provoking:Go to the gym and walk around a bit.Exercise on one machine for 10 minutes and then leave.Say hi or make small talk with one other member of the gym.Take a group class such as Zumba or yoga. Yoga can be a great option for people with anxiety.
Your list might look different depending on what you find the most anxiety-provoking:
Get Help
If you are still struggling to find your place, go to the gym with someone who already knows their way around, or sign up for sessions with a personal trainer to get a proper orientation. You might also try finding alternatives to the gym such as an app or home workout that you can do instead. Many classes and gyms are now streaming classes online.
The 7 Best Online Anxiety Support Groups
Choose Alternatives
If you find that working out at the gym just doesn’t suit you, think of other activities that you can do, such as working out at home. Other ideas include walking, running, cycling, or swimming. Anything that gets your body moving and your heart pumping can count as exercise!
The Centers for Disease Control and Prevention (CDC) states that adults need at least 150 minutes of moderate-intensity physical activity each week, as well as two days of muscle-strengthening exercise.
Anxiety About Gym Class
Anxiety at the gym is not limited to adults. Many children and teenagers also suffer from social anxiety at the thought of taking part in a physical education class. Some of the triggers of this anxiety might include:
If you’ve been diagnosed with SAD, have your parent arrange a meeting with the phys ed teacher, guidance counselor, principal, and/or school psychologist.
Also, talk to your teen about how it is okay—and even therapeutic—to laugh at yourself, and that trying is more important than being the best at a sport.Help your child/teen find physical activities that they truly enjoy to build confidence and a love for exercise.
Can Exercise Help With Anxiety?
With all the anxiety it causes, you may wonder if the gym or phys ed class is even worth it. The good news is thatexercise can help relieve anxietyand may even help protect against future anxiety.
Exercise can be great for anxiety for several reasons. It can decrease stress hormones, improve confidence, and help create a buffer against stress.
A 2020 review found that physical activity can help protect against anxiety and that getting regular exercise can significantly reduce anxiety symptoms.Added benefits were shown for people with SAD who combined exercise with group cognitive-behavioral therapy.
It seems that exercise may be best used in addition to regular treatment for social anxiety disorder, and not necessarily areplacementfor therapy or medication. But when added to these traditional treatments, there may be some added benefit.
How to Overcome Social Anxiety Disorder, According to Psychologists
Sometimes gym anxiety might be part of a more serious problem, such as social anxiety or another type of anxiety disorder. If feelings of anxiety are interfering with your ability to do the things you want to do in life (like going to the gym and working out), talk to your doctor or mental health professional.
Anxiety is a treatable condition. Your doctor may recommend therapy, medication, or a combination of the two. Types of therapy that may be helpful include:
Social Anxiety Disorder: Diagnosis and Self Help
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Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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