Once you’ve found the right place, you can ask other members for help, even if you don’t know them. Even after 20 years of going to the gym and working as a trainer, Ms. Moore said, she still sometimes asks others nearby for feedback or tips. “Generally, if you ask people for help, they are happy to give it,” she said. “It flatters their ego, and they are thrilled to share their advice.”
And if you’re worried about being judged, Ms. Wieser said, this doesn’t reflect reality. “Many people new to the gym feel inadequate for lifting too light, or because they don’t know where things are,” she added. “Everyone is in the gym for themselves, and they aren’t paying attention to what you’re doing.”
Become a regular.
As you work up the courage to try a new gym, remind yourself that getting comfortable in an unfamiliar setting may take some time. Doing so will help you better ease into the routine, Ms. Moore said. “If you’re staying away because you’re afraid,” she said, “take the time to get comfortable and observe — maybe walk on the treadmill for a few days, to people-watch and learn.”
If wandering makes you uncomfortable, create a clear plan beforehand of what you want to do. Apps like CardioCast (for aerobic sessions) or Fitbod (for strength sessions) can suggests routines and exercises tailored to your goals. But make those goals attainable.
James Miller, a licensed psychotherapist in Reston, Va., and the host of the self-development podcast Lifeology Radio, concurred. “If you’ve never used a gym before, don’t go into it saying you want a six pack,” he said. “Instead, focus on getting into the gym for X amount of time, and X many times each week. Things can evolve from there.”
It’s also OK to consider yourself a beginner for as long as you want, Ms. Snell said, without feeling any pressure to make gains mentally or physically until you’re ready. “The same applies to returning to the gym after a long break,” she added.
More often than not, a gym experience will leave you pleasantly surprised, and overcoming your fears can be empowering. “With anything new, the price of admission is often feeling uncomfortable,” Ms. Moore said. “But once you’re into the routine of going to the gym, you’ll see yourself differently, and your habit will become a source of pride.”
Amanda Loudin is a freelance writer covering health and science. Her writing has appeared in the Washington Post, Outside and many others.
