Walking into a gym can be intimidating—especially if you’re new, returning after a long break, or struggling with self-confidence. The loud music, unfamiliar machines, fit bodies everywhere, and fear of being judged can quickly turn motivation into anxiety. If you’ve ever stood outside a gym debating whether to go in, you’re not alone.
Gym anxiety is far more common than people admit. Fitness influencers Brit and Katie, known for their honest, body-positive approach to health, openly talk about this issue and share practical advice to overcome it. Their message is simple: the gym is for everyone, not just athletes or fitness models.
If gym anxiety is holding you back, this guide—based on Brit and Katie’s mindset and strategies—will help you feel more confident, comfortable, and in control every time you step into the gym.
Understanding Gym Anxiety: Why It Happens
Gym anxiety, sometimes called “gymtimidation,” is the fear or nervousness people feel when exercising in a gym environment. It can show up as:
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Fear of being watched or judged
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Worry about using equipment incorrectly
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Comparing your body to others
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Feeling like you don’t belong
According to Brit and Katie, gym anxiety doesn’t mean you’re weak—it means you’re human. Most people at the gym have felt it at some point, even those who look confident now.
The truth is, the gym can feel like a performance stage when it should feel like a personal space for self-improvement.
Brit and Katie’s Golden Rule: “No One Is Watching You”
One of the most powerful pieces of advice Brit and Katie share is this:
Most people are too focused on themselves to judge you.
At the gym, people are thinking about:
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Their own workout
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Their own form
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Their own insecurities
They’re not tracking your reps or criticizing your outfit. Once you truly accept this, a huge weight lifts off your shoulders.
Start With the Right Mindset
Before stepping into the gym, Brit and Katie recommend checking your inner dialogue.
Instead of thinking:
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“Everyone is fitter than me”
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“I don’t belong here”
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“I look stupid doing this”
Reframe it to:
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“I’m here to take care of myself”
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“Everyone starts somewhere”
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“Showing up is already a win”
Confidence doesn’t come from being perfect—it comes from giving yourself permission to be a beginner.
Wear Clothes That Make You Feel Comfortable, Not Trendy
One common anxiety trigger is gym clothing. Brit and Katie emphasize that comfort beats aesthetics every time.
You don’t need:
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Matching sets
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Tight outfits
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Trendy gym fashion
Wear:
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Clothes that fit well
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Fabrics that let you move freely
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Something you don’t constantly adjust
When you’re comfortable physically, you feel more confident mentally.
Have a Simple Plan Before You Go
Walking into the gym without a plan can increase anxiety. Brit and Katie strongly advise knowing exactly what you’re going to do before you arrive.
Your plan doesn’t need to be complicated:
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10 minutes walking on the treadmill
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3 basic strength exercises
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Light stretching
Having a plan reduces decision fatigue and keeps your focus on your workout, not your surroundings.
Stick to Familiar Equipment First
You don’t need to use every machine in the gym to get a good workout.
Brit and Katie recommend starting with:
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Treadmills
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Stationary bikes
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Dumbbells
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Resistance machines with instructions
Avoid the temptation to try everything on day one. Familiarity builds confidence, and confidence reduces anxiety.
Arrive During Off-Peak Hours
If crowded gyms heighten your anxiety, timing matters.
Try going:
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Early morning
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Late evening
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Midday (if possible)
Brit and Katie note that quieter hours allow you to:
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Explore equipment calmly
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Move at your own pace
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Feel less observed
As confidence grows, busy hours won’t feel as overwhelming.
Focus Inward, Not Outward
Comparison is one of the biggest causes of gym anxiety. Brit and Katie remind us that everyone’s fitness journey is different.
Instead of comparing:
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Your body to someone else’s
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Your weights to someone else’s strength
Focus on:
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Your breathing
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Your form
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How your body feels
The only person you should compare yourself to is you from yesterday.
Use Headphones as a Confidence Shield
Music isn’t just entertainment—it’s a tool.
Brit and Katie suggest using headphones to:
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Block out gym noise
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Create a personal bubble
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Boost motivation
Choose music, podcasts, or audiobooks that make you feel strong, calm, or energized. This small habit can dramatically reduce anxiety.
Remember: You Deserve to Take Up Space
One of Brit and Katie’s most empowering messages is this:
You are allowed to take up space.
You don’t need to:
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Apologize for resting between sets
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Rush your workout
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Shrink yourself to avoid attention
The gym is a shared space, and you have every right to be there—exactly as you are.
Ask for Help Without Shame
Many people avoid asking for help because they fear looking inexperienced. Brit and Katie flip this perspective.
Asking for help:
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Prevents injury
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Builds confidence
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Shows self-respect
Gym staff and trainers are there to help, not judge. Even a quick question about machine setup can make your workout smoother and safer.
Accept That Anxiety May Not Disappear Overnight
Brit and Katie are honest about one thing: gym anxiety doesn’t magically vanish after one workout.
And that’s okay.
Progress looks like:
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Feeling nervous but going anyway
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Staying 10 minutes longer than last time
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Trying one new exercise
Confidence grows through exposure, not avoidance.
Celebrate Small Wins
Instead of focusing on what you didn’t do, celebrate what you did do.
Examples:
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You showed up
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You tried something new
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You didn’t leave immediately
Brit and Katie emphasize that these small victories compound into long-term confidence.
Redefine What “Fitness” Means to You
Fitness isn’t about:
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Looking a certain way
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Lifting the heaviest weights
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Training every day
Brit and Katie encourage redefining fitness as:
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Feeling stronger
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Reducing stress
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Improving mental health
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Caring for your body
When fitness becomes self-care, anxiety loses its power.
Build a Supportive Environment
If possible:
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Go with a friend
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Follow body-positive fitness creators
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Avoid toxic comparison online
Brit and Katie stress that what you consume mentally affects how you feel physically. Surround yourself with encouragement, not pressure.
Give Yourself Grace
Some days will feel harder than others. Some workouts won’t go as planned. That doesn’t mean you’re failing.
Brit and Katie remind us:
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You’re allowed bad days
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You’re allowed rest
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You’re allowed to start again
Self-compassion is just as important as discipline.
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