A trainer who can still get gym shy shares five tips for overcoming gymtimidation

Group fitness classes can feel intimidating at first. Normally there's a group of regulars that instinctively knows what to do, which can leave you feeling self-conscious.

Even people who know their way around a gym can feel the same. "The first time entering a new space can be daunting and it still happens to me now," says Joe Williams, studio manager at F45 and FS8 Oxford Circus in London, UK. "Every time I go to a new class, I’m always a little nervous and conscious that everyone is thinking about 'the new guy', but I remind myself that we were all beginners once. Most likely, everyone is far too concerned about themselves and the upcoming workout."

As in most things, a bit of preparation and forethought can help manage any nerves you may be feeling, and Williams has five techniques you can use to acclimatize and thrive in the group fitness class environment.

Five tips for overcoming fitness class anxiety

1. Introduce yourself

The class coach is there to motivate, guide and make you feel welcome. "They may not know it’s your first time so it can really help if you arrive early, let them know it’s your workout debut and that you are a little nervous," says Williams. "Any good trainer should take that as a sign to give you extra attention and care during your session."

2. Go at your own pace

"At F45 the beauty of our group classes is that people of different abilities and fitness levels come together into one big hot sweaty symphony," says Williams. Believe it or not, nobody is actually looking at what you are doing or how fast you are going, he insists. They are far too busy worrying about their own form and spiking heart rate, "so go at your own pace", he advises.

3. Ask questions

In a group fitness class, there's no such thing as a daft question. "What does this exercise target? Am I doing it correctly? How can I progress or regress this movement? When will it end? Knowledge is power and when it comes to exercise, if you don't know what you're doing, how can you know if you're doing it correctly?" says Williams.

Do your research before the class. In the case of F45, the global studio chain uses a standardized set of classes so if you search the internet for the class title you should quickly find a video preview. If anything troubles you, arrive early to ask the trainer. It's much easier to ask a question about an exercise before the trainer launches into the demonstrations.

4. Bring a friend—or make a new one

"Working out with a friend is great, but making a new one is even better," says Williams. A simple "hello" to the person next to you can ease both your nervousness and theirs. You might even become their motivation or inspiration halfway through those never-ending burpees. "You never know, they might just become your new BFF. After all, you clearly share some interests," says Williams.

5. Embrace a growth mindset

When doubt creeps in, remind yourself: you chose to be here. You have the power to control your own narrative. "Both physically and mentally your first session may be a little uncomfortable, but your body will bounce back stronger with every rep you complete," says Williams. Your resolve and mental toughness will strengthen with every class you push through. Embrace that growth mindset both on and off the mat.