Building Confidence in the Gym: Beginner Ed.
Perhaps you’re new to the gym, or maybe you’ve been sticking to one area because, let’s face it, the gym floor can be a little overwhelming. Machines, free weights, and people doing exercises you’ve never seen before—it can be intimidating. But here’s the truth: no one walks into the gym for the first time feeling like a pro. Confidence comes with time and practice. This guide covers practical tips and mindset strategies to help you build your confidence and feel more at home on the gym floor.
Understand the layout of the gym
Take some time to familiarise yourself with the different sections of the gym—whether that’s cardio, weights, or stretching areas. This gives you a mental map of where things are, so you don’t feel lost.
Tip: Choose one section and plan two exercises you might be able to complete there.
Walk in with a Plan
We’ve all been there—walking into the gym, feeling a little lost, and just doing bits and bobs here and there, leaving without really feeling like we accomplished much. Instead, set a goal for each session. Even if it's a simple target like reaching a certain number of sets or trying a new machine, having a plan helps you stay focused and organised.
Tip: Following the same training program for 4-6 weeks is actually the best ways to progress in the gym, so don’t worry if it stays the same whilst you get used to everything.
Wear something you feel comfortable in
This one’s important: choose something you feel comfortable in, regardless of good and bad body image days. We’ve all bought clothes that looked good in the store but were uncomfortable to actually wear. Your workout gear should be something that makes you feel good no matter how you feel about your body that day, not something that stops you from going.
Body Image Tip: On days when you're not feeling great about your body, focus on what it can do for you as opposed to how it looks, and choose movement that makes you feel good. Easier said than done, but movement for even just 5 minutes can help boost your mood and shift your mindset.
Gradually try new exercises
As you get stronger and more confident in your routine, you’ll eventually need to use heavier weights to keep progressing. This means spending time on the main gym floor with free weights—like squat racks and bench presses. This area can be intimidating, especially when you're starting out.
Here’s a strategy to gradually incorporate the gym floor into your workouts: Start by selecting one exercise on the main gym floor at the beginning of your session, and complete the rest of your training program in a space where you feel more comfortable. Over time, as you gain confidence, you can start adding more exercises from the ‘main gym floor’ until you feel fully comfortable using it for your entire session.
For example, your progression might look like this:
Week 1-4: Barbell Squats
Week 5-8: Barbell Deadlifts
Week 9-12: Bench press
With the remaining exercises on your training program being comprised of:
Dumbbell exercises, machines, or other equipment you feel more comfortable with.
As you become more accustomed to the main gym floor, you’ll start to feel more at ease with using the squat rack, bench press, and other equipment that helps you progress. The key is to take small steps and gradually increase your exposure to the free-weight area until it becomes just another part of your workout routine.
Treat the exercise set-up as an exercise in- and of- itself
Learning how to set up machines, adjusting bar heights, and figuring out form are all part of your workout. We’re often rushing to set up our equipment as quickly as possible so we can get started with the "real" exercise. That’s fine for seasoned gym-goers, but some machines take a little more trial and error to get right. Instead of seeing this as something you’re expected to know, think of it as part of the learning process.
What? Set aside 5 minutes for each new exercise to understand the set-up or get a trainer to show you.
Plan your timing
Peak times at the gym can be overwhelming—more people, more noise. To ease into this, try going during off-peak hours when it’s quieter. You’ll have more space and be able to focus on your workout without distractions. But here’s the important part: eventually, challenge yourself to go during busier times. This helps you build confidence in using the gym floor, even when it’s crowded. By showing yourself that you can still get your workout done without any issues, you’ll prove that nothing bad happens when the gym is busy. Avoiding this won’t help you get comfortable in those situations if your goal is to feel more confident no matter when you’re there!
Step 1: Go at off-peak times
Step 2: Challenge yourself by doing small doses at peak times if this is your goal.
Learn basic movements
Mastering basic movement patterns like the squat, lunge, hinge, upper body row, and pressing movements is essential for building a solid foundation. Why? This hits multiple muscle groups as they’re compound exercises (use more than one joint) AND it often translates to better body awareness and movement capabilities. This allows safe, effective progression and more seamless introduction of new exercises as you have the foundations down-pat.
Remember: You don’t have to nail everything on your first go - nobody comes out of the womb deadlifting. Seek out a trainer for technique feedback or film yourself to see how your body is moving.
Bring a friend
Working out with a friend makes the gym more fun, adds accountability, and provides extra support. It’s a great way to build confidence, especially when learning new exercises.
You and your friend might:
a) Text each other to check-in on whether you have made it to the gym (This is best for you if your schedules don’t align and/or you don’t go to the same gym, but you want mutual accountability)
b) Go to the gym together and do your own session (This is best for you if your schedules align and you go the same gym BUT you have different gym experience and/or goals)
c) Complete the same session together (This is best for you if your schedules align, you go the same gym AND you have the same gym experience and/or goals)
Make sure you still show up for yourself, even if your friend can’t make it.
People aren’t looking at you (I promise)
It’s common to be feel a bit self-conscious when learning new things in a busy space. Firstly, remember everyone was once where you are – don’t compare your chapter 1 to someone’s chapter 10 (or at all, for that matter). Secondly, people are naturally pre-occupied with themselves at the gym. They’re either looking around to see if their next piece of equipment is free, looking for their training buddy or looking in the mirror to see if their form is okay (or checking themselves out, let’s be real). Focus on what you’re doing and take your time.
In all seriousness, if someone is making you feel intimidated or unsafe in the gym environment, please let the gym reception know.
Celebrate the wins (even the small ones)
Sometimes it might not feel like much, but every little step is actually progress. You don’t have to wait until you hit a big training goal to feel accomplished. Maybe it's finally feeling comfortable setting up a barbell squat on the gym floor or making it through a set at peak times. These things matter as it allows you to take the next steps to meet your training goals. Take a moment to recognise that you're moving forward, even if it doesn’t always feel like a huge achievement.
Final thoughts
Action builds confidence
Learning a new skill is going to be uncomfortable – there’s comparison, feeling like you haven’t quite got it and more. It’s easy to wait until you feel fully confident before taking the next step, but the reality is, it’s actually the other way around. The more you practice and show up, even when it feels challenging, the more comfortable it becomes over time.
When working with new clients, I often ask how long they’ve been thinking about starting. Most say 6 to 12 months or more. They’re often no more confident when they actually start compared to when they first contemplated starting. This isn’t to cast judgement, just to highlight that taking the first step is what builds confidence. For the most part, waiting for the “perfect” moment often means waiting longer than necessary.
Questions? I’d love to hear from you! Get in touch via my contact form.