Public gyms used to terrify me. I was convinced everyone was watching, judging, or wondering why I was even there.

While I still prefer working out in my home gym, I have become more comfortable at using public gyms.

I honestly didn’t think I’d ever get to this point though due to my anxiety. So, I want to teach you a few things that help me avoid what I like to call “gymtimidation”.

Make a plan

It seems like a no brainer, but going to the gym with a plan of what you’d like to accomplish can help give your brain the structure it needs to focus.

Decide how long in total you’d like to spend at the gym, what kinds of workouts you feel up for, and how long you’d like to do each for.

I like to be well-rounded, so I try for 20 minutes of cardio, 20 minutes of strength training, and 20 minutes of yoga. If you only want to spend 30 minutes at the gym, try for 10 minutes of each instead.

I will say, try to be flexible with the order you do it in because if all of the treadmills are taken you may need to start with strength training, and vice versa if all of the dumbbells or traditional strength training machines are taken.

Become familiar with the moves

There are plenty of versions of strength training moves that you can do at home without weights. This is your moment to practice doing the movements so that when you get to the gym you feel confident.

I know I started off being very nervous about how I looked compared to everyone else who wasn’t brand new to the gym. Going in with some practice at home definitely made me feel less anxious.

Go with a friend

I know when it’s an option, I always prefer going to a gym with a friend or even a coworker if I’m traveling for a work trip. Having company can take some of the pressure off and they can help watch your form.

They can also be the moral support to push you harder, help track where you are with your plan, and even keep your mind distracted from thinking about everyone else. If you have friends who have been before, they can teach you the basics of what they know. Maybe they can even learn a thing or two from you.

Use music to create a personal safe space at the gym

Music is a huge motivator for me when working out. If that’s the same thing for you, I suggest creating a playlist ahead of time that will last the length of your desired gym time.

This can help you stick to your overall scheduled time and give you something else to focus on besides the workouts. I also feel like it gives me that extra something when things get tough.

Talk with a therapist about potential triggers and things to work on

Since getting a therapist myself, I know it can be very helpful to have an outside perspective on things that cause me to be anxious.

They may see opportunities for growth when it comes to sharing public spaces. A therapist may also have techniques that you can use to keep yourself feeling calm while giving your body the release it needs through exercise.

Let’s be honest, people should be focused on themselves, not you

One thing I’ve noticed is, most of the time, people are more concerned about what they should be doing with their own workouts than what you’re doing.

Sure, it’s natural for your mind to wander a bit at the gym and you may look around while exercising, but I don’t believe there’s any particular judgement. We’re all there to do the same thing. Get stronger, be fitter, and feel healthier.