Being self-conscious in the gym is very common. Many people who work out feel like they are overweight, not doing the exercise correctly, or comparing themselves to people they think are more fit than they are. Understanding that you are not the only one who may be uncomfortable may help you start to feel more comfortable. [2] X Expert Source Jessica Elliott, ACC, CECCertified Executive Coach Expert Interview. 7 October 2021. If someone does look at you like you don’t belong or says something rude, they are being disrespectful and rude. No matter if you are overweight or ripped, you have as much right as everyone else to go to the gym and strive for a healthier lifestyle.

Everyone in the gym had to learn at one point. It is usually a bit intimidating to learn something new, but this uncomfortable feeling of everything being new is a part of the learning curve you are on. Even the most advanced gym-goers are learning new things and learning about how to push their limits with something new.

Of course you will inevitably look around at the people working out. Remember that everyone else started somewhere different from where they are. Instead of looking at the fit people, look for the “normal” people. Gyms are full of all sorts of people, including overweight people, older people, and people who are unfit and never exercised in their life. Remember, you are not alone.

Just remember not to slack off or not push yourself. Find movements you enjoy and make you want to push yourself.

You may not feel comfortable wearing tank tops or spandex, and you don’t have to. Instead, wear a t-shirt and some basketball shorts or a loose-fitting tank and tights. Shirts with motivational or workout-related slogans are becoming more popular. Buy yourself a motivational shirt so that every time you look in the mirror you will feel inspired to work harder.

Going too fast or trying to lift too much at first can lead to injury. Remember, no one started off lifting tons of weight or running fast. Everyone worked up to the level they are.

For example, you may decide you want to focus on barbell squats. Go into the free weight section and choose your weight. You may only be able to do 35 or 45 pounds, and that is great. Spend a few weeks working on your squat. Hopefully by the end of a couple weeks, you feel more comfortable in the gym and want to try other new exercises. You may also decide to focus on the treadmill and the shoulder machine, or doing bicep curls and shoulder presses with hand weights. Don’t worry about the guy next to you who can squat or press hundreds of pounds. You are in the gym, working on your goal. That’s impressive and progress for you.

Just remember to return the weights after you are finished.

During training sessions, trainers will be there, coaching and encouraging you. They can help you learn difficult moves and motivate you when you want to give up. Personal training sessions can be expensive, so this may not be an option for everyone.

Instructors are generally encouraging during classes or stay at front of the exercise room as they do the workout with you. You won’t have instructors hovering over you or yelling at you if you have to stop and rest or modify the exercise. A group exercise class is a good way to try a new exercise in a low-stress, inclusive environment.

Having a plan gives you focus for your workout. You will also have goals, and each time you hit one of your exercise goals, you will feel more confident.

Make sure your friend has the same goal in mind as you, that way you end up exercising instead of talking.

Start by walking around the cardio machines. Look at the treadmills, stationary bikes, and ellipticals. Walk around the weight machines. Look at what each one does and which ones you are interested in using. Go into the free weights room or section. This room can be the scariest for people. Maybe you’re not ready for barbells, but look at the hand weights. Most gyms have them in weights ranging from five or 10 pounds to 50. Check out the pool, spin room, group exercise room, sauna, and locker room. Continue walking around the gym during your next few visits as you get used to this new and potentially nerve-wracking exercise space.

Try starting out by saying “hi” to people you see at the gym often. After a few times, you might try introducing yourself to break the ice. For example, you can say, “Hi. My name is ____. I am just getting started here. How long have you been a member?” Over time, you may develop friendships with the people at your gym and gain some extra support as you continue your fitness journey.

Many gym trainers will take you through machines or the free weight room if you are new to working out. They will help teach you how to properly use the machines or do moves so you can avoid injury. Many gym memberships come with one free personal training session. These sessions can be a good time for you to ask questions or get a trainer to help you get started on a workout plan tailored to you.

Headphones are a good way to block out other people if you feel uncomfortable.

For example, you can join gyms for yoga, barre, spin, kickboxing, or CrossFit.

Most gyms are busiest in the evenings right after work. During the day and later in the evenings are generally not as busy.