If the idea of walking into a gym makes your heart race—and not in the cardio way—you’re not alone. Gym anxiety is real, and it holds far too many people back from experiencing the incredible benefits of resistance training.

Whether you’ve never stepped foot inside a gym, you’re getting back after a long break, or you’re just intimidated by all the equipment and seasoned gym-goers, this guide will walk you through how to overcome gym anxiety and start a fitness routine you can stick with.

Why Resistance Training Is Worth It

Before we dive into how to feel comfortable in the gym, let’s talk about why it’s so important to get there in the first place.

Resistance training:

• Increases lean muscle mass and bone density
  
• Helps burn fat and control blood sugar
  
• Boosts cognitive function and mood
  
• Lowers your risk of Alzheimer’s, dementia, and certain cancers
  
• Improves overall longevity and healthspan
  

And the most effective, consistent place to access the equipment for this type of training? A gym.

Tip #1: Start Small and Set Realistic Expectations

Don’t try to match what others are doing on day one. Your goal isn’t to lift heavy or stay for an hour. Your goal is simply to show up.

Action step:

Set a 20-minute timer on your phone. Walk into the gym. Get comfortable in the environment. Maybe hop on a treadmill or bike just to move. When your timer goes off, leave. That’s a win.

Showing up is the hardest part—and it’s also the most important.

Tip #2: Focus on Yourself, Not Others

It’s easy to feel like everyone is watching or judging you in the gym. The truth? They’re not. Most people are too busy thinking about themselves, just like you.

Action step:

Put in your earbuds. Create a music or podcast playlist that puts you in a focused, relaxed state. Consider using noise-canceling mode if that helps you feel more at ease. Repeat a mantra like:

“I’m here for me.”

If possible, avoid peak hours. Try going mid-morning or early afternoon when the gym is quieter.

Tip #3: Get Comfortable with the Basics

You don’t need to learn Olympic lifts or master complicated machines right away. Stick with simple, foundational movements—these are the same exercises lifelong gym-goers still use.

Start with bodyweight or light dumbbell exercises:

• Bodyweight squats
  
• Dumbbell lunges
  
• Push Ups or planks
  
• Dumbbell bicep curls
  
• Light machine-based leg presses or rows
  

Pro tip:

Ask a staff member to give you a tour of the gym and show you how a few machines work. Most gyms are happy to help new members get oriented.

Bonus Tip: Have a Plan Before You Walk In

If you only take one thing from this article, let it be this: Walk into the gym with a plan.

Knowing exactly what you’re going to do removes the guesswork—and the anxiety.

Here’s a simple beginner workout plan to get you started:

Write this in your phone Notes app:

GYM DAY PLAN  

3 sets of 10 reps per exercise  

Rest 1–2 minutes between sets

1. Single-arm dumbbell bicep curls (L/R)  

2. Dumbbell squats or leg press machine  

3. Plank – hold as long as you can (x3)

That’s it. You can do this entire routine in under 20 minutes. And when you’re done? Walk out proud.

Still Not Sure Where to Begin? I’ve Got You.

If you want more guidance, check out my Healthspan Foundations program—a beginner-friendly, app-based plan that walks you through workouts step-by-step. It also includes:

• Mobility routines
  
• Nutrition tips and meal ideas
  
• Sleep and emotional well-being guidance
  

It’s ideal for busy professionals who want results without overwhelm. No more overthinking—just a clear plan to get stronger, healthier, and more resilient.

Final Thoughts: You Belong in the Gym

Everyone who seems confident in the gym now? They had their first a day too. They were unsure, anxious, maybe even embarrassed. But they started. And so can you.

You deserve to feel strong, confident, and in control of your health. Take that first step. You’ll be amazed at how quickly it starts to feel like home.

You got this!