To the majority of women, the gym provides a sense of belonging, motivation and inspiration - allowing us to work toward our personal goals, celebrate our wins, and push through hard times in order to see positive change.
For others, gym anxiety can be one of the largest barriers to fitness: leaving you feeling judged, alone, and in many cases unmotivated to the point that you don’t want to return...
Here at Gymshark, our aim is to create spaces that allow everyone to feel empowered and unapologetically themselves - supporting others to reach their full potential.
That’s why this month, we’re delving into the topic of gym anxiety - listening to the experiences of women within our very own fitness community and turning to experts for practical, confidence-building advice. Because we know there’s still work to be done.
Research Shows That 88% Of Women Have Felt Anxious In The Gym
If you’ve ever felt gym anxiety, research shows you’re definitely not alone.
We recently ran a survey with 1,000 women to understand how they’ve personally experienced gym anxiety, and the impact it’s had so far on their fitness journey. The stats are eye-opening.
Almost 9 in 10 women (88%) reported experiencing some form of anxiety in the gym:
42% felt nervous about using the equipment incorrectly
34% felt self-conscious about their appearance
30% were worried about being watched or judged by others.
As for the impact? Unfortunately, for many women, it actually left them wanting to avoid the gym entirely. Two-thirds (66%) of those surveyed have skipped a workout due to gym anxiety, with 40% having experienced this setback multiple times.
The data also showed us that there is a solution… consistency is key.
Those who attend the gym four or more days per week are 263% more likely to feel confident in the gym environment than those who attend once a week.
How Common Is Gym Anxiety?
Very.
Whether it’s your first time in the gym or you’d consider yourself more of a veteran, it’s completely normal to have off-days where you might be feeling a little more anxious that normal. What’s important is how you channel that energy and turn it into tomorrow's motivation.
And you're not alone - even the most confident fitness content creators experience gym anxiety, it's just not a topic that is that openly spoken about. One person changing that narrative, however, is Sydney Cassidy (@SydGrows) - a Gymshark Athlete and content creator who regularly shares her own experiences of gym anxiety, proving that anxious days are normal - even for the most experienced gym-goers.
We spoke to Syd to find out a bit more about her experiences of anxiety in the gym, and how she’s worked through this during her fitness journey:
Sydney says: “Of course I felt gym anxiety at the beginning of my journey. To be honest, I think that if you don’t feel it, that’s more unusual! It’s a universal feeling to feel intimidated when you first enter a gym because you’re putting yourself into a completely new environment.
“The sources of my gym anxiety definitely came from worrying what people thought of me: thinking that I was doing something wrong and a fear of being laughed at due to being a beginner and having a lack of knowledge. There is a certain type of atmosphere in a gym that feels very unfamiliar when you first start, especially on a gym floor where everyone is doing their own thing. The energy can be quite disconcerting, especially for women, due to it being a more male-dominated space.
“Four years into my journey, and it’s still something that I feel when trying a new gym. I find it helpful to remind yourself that this is part of the process of trying new things. You’ve felt this way before and it did get easier with time.”
How Gym Anxiety Impacts Workout Habits
When gym anxiety creeps up, it can be difficult to navigate. Everyone deals with it in their own way, but with two-thirds having skipped workouts due to feeling anxious in some way or another, there’s no doubt that it’s having a huge impact on people’s daily lives.
While missing a workout or two won’t derail your physical progress, the mental impact can feel very different. Skipping a planned session can make it harder to stay motivated, chip away at your routine and creates unnecessary pressure around getting back into the gym.
Those feelings can build into guilt or frustration, which can shape the way you view training altogether. The key is to try and shift that mindset.
Gym anxiety is normal, and missing a workout because of it doesn’t define your journey. What matters is how you reset and move forward.
Samantha Cubbins, Lifting Club Manager at Gymshark, shares her thoughts: “I would advise women who feel guilty to be kinder to themselves, and really think about the pressures they’re feeling and where these stem from. If you find that you’re struggling with comparing yourself to people on social media, or even other people in the gym, try to reposition this thinking, focus on your own progress and remember that the only person you’re competing with is yourself.
“Next, I would suggest writing down your goals, and the ‘why’ behind these goals - what are you hoping to achieve throughout your fitness journey? Once you know your ‘why’, it can be easier to figure out your thoughts and feelings, reducing the guilt of missing a workout, whatever the reason.
“When setting your goals, it’s really important to make sure these are healthy and realistic for yourself and your lifestyle. Really think about the time you have available, and what you’ll be able to achieve within this time. This will help avoid any additional pressure and make sure that your goals are something you’re positively working towards.
“If you are feeling gym anxiety and you’re considering skipping your planned session, have a think about the alternative ways you could move your body, whether it’s going for a walk, a run, or perhaps a home workout. Exercise is not only a tool for the body, but the mind too, and whilst some days it may be a struggle to get started, you’re almost guaranteed to feel better afterwards.”
What Are The Best Ways To Help Easy Gym Anxiety?
Plan your workout in advance.
Wear something you feel confident - and comfortable - in.
Speak to others in the gym and find your community.
Although it might not seem like it, there are so many ways to help reduce anxiety, and feel more confident in the gym. Our research shows that there’s a positive connection between consistency and confidence, with those attending the gym 4+ days a week feeling +263% more confident in a gym setting that those who only went once.
Sydney says: “It’s important to honour the feeling of anxiety, rather than burying or blocking it out.
"By slowly challenging and confronting it day by day and showing up to the gym, you are pushing yourself out of your comfort zone and allowing yourself to become familiar with the environment which helps reduce the fear of the unknown and lessen the power the anxiety has over you.
“As you learn more through trial and error, you will naturally build up more confidence. Personally, I used my friends as a source of knowledge and learnt from them which allowed me to feel safer and at ease in an environment that was uncomfortable to me.
Plan For Your Most Confident Self, And Prepare Your Workout In Advance.
Preparation is key when it comes to gym confidence. If you head to the gym knowing exactly what you want to focus on, and have a workout plan set out, you don’t need to think about what to do next: there’s no doubts, and no questioning.
Samantha shares: “There are 100s of routines you can follow, copy or even make up on your own. If you’ve got a plan laid out, you’ll feel far more prepared, and less anxious about your surroundings. You know exactly where you’ll be at each stage of your workout, and if the gym is busy, and your next piece of equipment is in use, you can simply switch up the order.
“If you are new, for a solid warm up, the go to is a piece of cardio kit: cross-trainer, bike or treadmill. Start slow for 3-5 minutes or even longer if you feel you need. I would highly recommend getting your favourite music on your headphones or a motivational YouTube video to get you going! Follow this with some exercises that activate muscle groups you will be using during your workout.”
Wear Something You Feel Confident And Comfortable In.
While gym anxiety can be much deeper than what you’re wearing, it definitely makes a difference when you feel comfortable in your gym ‘fit. Whether you’re someone who loves a bright matching set, or you prefer a baggy t-shirt and some wide leg joggers, what matters most is wearing something that feels like you.
Research into ‘power dressing’, shows that what we wear impacts our confidence in the workplace and everyday life, and the same holds true for the gym. Opt for functional clothes that are comfortable yet practical and workout-specific, but still align with your personal style.
Finding something that strikes this balance will help you feel like you’re presenting your most confident self when stepping into the gym.
Hannah Hastings, Head of Brand for Women at Gymshark shares how gymwear is key to gym confidence:
“Feeling secure in the gym starts with what you’re wearing. For some, it can be the difference between showing up with confidence or second-guessing yourself mid-set. Our leggings are designed with stay-put waistbands that stay in place through squats and lunges, while our sports bras offer varying degrees of support, compression and stretch so women can find the right fit, whatever their training style.
“Even small details like thicker fabric in key areas, adjustable straps, and contouring that flatters the physique all contribute to that feeling of comfort and confidence that lets you focus on your workout, not your outfit.
“We’re also seeing a rise in women opting for looser fits, from oversized hoodies to relaxed joggers. Many tell us that the extra layer of coverage helps them feel more confident in the gym, as it allows them to focus less on how their body looks and more on how they’re training. That added sense of comfort gives them one less thing to think about.
“Ultimately, everything ladders back to confidence. Whether it’s through fit, fabric, or representation, we want our pieces to make women feel empowered.”
Speak To Others In The Gym And Hand Out A Few Compliments…
If you’re wondering whether or not to share genuine compliments at the gym - we say go for it. It’s a simple but powerful way to ease gym anxiety - both for yourself and others. Whether it’s admiring someone’s strength or complimenting their outfit, small words can go a long way.
Among women surveyed who had given compliments in the gym, 70% said they received a positive response. It’s an easy way to build connections, spark some positivity, and can be a great conversation starter to help you build your gym community - something that can have a huge impact on your confidence in the gym.
Why Consistency Is Key To Building Gym Confidence
We’ve said it once, and we’ll say it again: consistency is your best friend when it comes to building gym confidence.
If you’re at the start of your gym journey and trying to build the habit, research shows that it takes 66 days to make it stick. That’s 66 times showing up for yourself, 66 times you pushed through and made it happen, and 66 times you felt those incredible post-workout endorphins.
That consistency reaps positive effects: those who train more regularly tend to feel far less anxious in the gym, with further research showing that compared to those who train once a week, people who work out 4+ times per week are:
Less likely to feel anxious trying new moves or equipment (10% feel anxious, vs 17% of those attending once a week)
Far less likely to feel intimidated by other experienced gym goers (5% feel intimidated, vs 18% of those attending once a week)
Less phased by the gym being busy or overcrowded (13% feel anxious about this, compared to 20% of those attending once a week)
How Regular Gym Visits Reduce Anxiety
Confidence grows with familiarity. Whether it’s knowing how to use the equipment correctly, seeing recognisable faces, or feeling the impacts of your workouts both physically and mentally, the more regularly you attend the gym, the more comfortable you will become.
Sydney shares: “You need to commit to yourself by showing up and giving yourself the best chance at finding the love for fitness and everything that comes with it. I would recommend going to the same gym once you find one you like and going at the same time so that you see the same people, which can often provide a sense of comfort.
“However, don’t hesitate to try another gym if you’re not liking the vibe, don’t let one gym put you off your entire fitness journey. It took me a while to find one I loved, that’s why a lot of places provide intro offers and trials. You can also start by going with a friend who has experience and knowledge or hire a PT, they can teach you a lot and answer any of the ‘silly’ questions you might have.
“Trust me, the more you go, the more you will break down the anxieties and fears you have because you are constantly disproving the belief that ‘the gym is a scary place where everyone will judge you’.
"That is so untrue, I have met some amazing people at the gym, everyone is there because they want to better themselves and you deserve to be there bettering yourself too!”
Building Habits That Stick
For many, the gym is a lifestyle, it’s part of their identity and routine, a non-negotiable part of their daily rhythm. But if you’re trying to get there, don’t worry - habit building takes time.
As mentioned, it takes 66 days to build a habit and make it stick. That’s why we created Gymshark 66, a fitness challenge where we help people find their motivation, create gym habits, and transform their lives.
Social media can be a fantastic tool for motivation. With a wealth of inspiration available across TikTok and Instagram, viral tips and advice are just a swipe away, and motivation-building challenges to help hype you up. The Great Lock In, winter arc, or 75 hard, soft, medium or hotter have shown that viral challenges are really having their moment this autumn/winter, and there’s no better time to get involved.
Having clear goals to work towards, along with guidance, can help build your gym routines. However, if strict rules feel overwhelming or like pressure, there are other ways to help build these habits.
Enter: habit stacking. That’s when you link new habits to existing ones - like packing your gym bag while your morning coffee brews, using treadmill time to get through your audiobook list, or heading to the gym straight after work. It makes habits easier to remember and harder to skip, because they naturally fit into your day.
Once something becomes automatic like this, consistency flows, and so does your motivation.
Celebrating Wins Along The Way
One really important thing to remember throughout your gym journey is to celebrate all the wins, big and small. Be your own biggest cheerleader. If you’ve hit a PB, tried something new, or mastered your form for a move you’ve been struggling with, give yourself a cheer and a big pat on the back.
You could even set up a little ‘reward pot’ for reaching milestones as something to look forward to once you reach your goals. A new pair of leggings, a trip to the cinema or your favourite restaurant, or a pair of trainers you’ve had your eye on, you’ve pushed through, so celebrate it.
We all have different goals and varying reasons for working out, so remember progress looks different to everyone. No win or step forward, however small you may think it is, is too small to celebrate.
Finding Your Tribe: Confidence Through Gym Communities
Feeling part of something bigger can transform your gym experience. Research shows that feeling like part of a community is key to so many elements of building confidence, both at the gym and in your fitness journey in general. Gym communities provide a sense of collective identity and achievement — being surrounded by like-minded people with a shared goal pushes you to be your best self and keep showing up.
The Generational Shift: Fitness Communities At The Heart Of Lifestyle
The growth in movements like Hyrox is evidence of just how important community is for fitness lovers. With organisers aiming to reach 1 million participants worldwide by 2026, it’s clear that group-focused fitness plays a significant role in the modern gym landscape.
But it’s not only high-intensity group activities at the forefront, exercise communities are becoming part of the everyday lifestyle for so many, in particular Gen Z gym-goers. A recent report from The Gym Group shows a huge shift in attitudes to health and fitness, finding:
44% of Gen Z rank fitness as their second-highest spending priority (ahead of streaming and eating out)
More than half have made new friendships through working out
44% see exercise as a way to socialise with friends
This shift is clear to see; even traditional nightclub spaces are shifting as bars and clubs are now also hosting exercise-led community activities, like run clubs or yoga sessions.
Sydney says: “Luckily, there are now numerous resources out there for women looking to start their fitness journeys. Social media can be an excellent tool and there are so many communities that have been built through it that exist online and in person, such as Gym Girls Locker Room (shameless plug).”
How To Find Your Fitness Community
There are so many ways to find your gym community, and as Sydney highlighted, social media is a great tool to help you do so. There are tonnes of different athletes and creators sharing their journeys, so you’re never short of inspiration - especially when it comes to similar fitness goals, events or clubs to attend.
Finding your people doesn’t have to feel intimidating. Start small - say hi, share a compliment, or join an event.
If you’re London-based, or visiting London, why not come down to one of the Gymshark run clubs? They’re full of friendly faces, all showing up to move, connect, and grow together.
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Methodology
Survey conducted by Gymshark in September 2025, including 1,000 UK-based women aged 18+.
