Worried about going to the gym in January? Use these expert tips to beat workout anxiety and boost your fitness confidence in 2025

Real talk: I still get gym shy. I've been working in the fitness industry for well over a decade; I've trained hundreds of people and stepped onto countless gym floors.

Yet I often feel overwhelmed when confronted by the reality of a bustling weights room or hum of a dozen cardio machines in full flow.

In January, with the New Year rush to get back to the gym, these sensations can be heightened whether you're new to fitness or a seasoned veteran.

That's when it pays to have a back-to-gym playbook up your sleeve so that nothing can distract or deter you from your workout.

To this end, I asked four experienced trainers for their tried and tested advice on how to overcome gym anxiety so you can hit the ground running in 2025.

Here's what they told me.

11 tips to beat gymtimidation

1. Start with a plan

Walking into the gym without a plan is like ordering in a restaurant without the menu. You might have a good experience, but it'll be down to luck, not judgment. To avoid disappointment, online nutrition and fitness coach Sophia Li Ling says you should first decide on your goal, and then draw up a plan to make it a reality.

Be SMART. Make your goal specific, measurable, achievable, relevant and time-bound, like running a 5K in under 30 minutes after eight weeks of training. "Having a goal will help you to stay focused and make your workouts more effective," says Li Ling. Keep this goal in mind and plan handy whenever you head for the gym.

2. Identify a mini-goal for every workout

Martyn Oakey, Sports Direct’s fitness partner, suggests going one step further. "Set a goal, however big or small, for every session," he says. For example, to burn 50 calories on the exercise bike or run 2.5km on the treadmill. Having something tangible will give you a sense of purpose for why you are there and what you want to achieve.

3. Set strict time limits

On your first day or during your first week, Oakey suggests setting yourself a time limit that pushes you out of your comfort zone. "Commit to staying on the treadmill for 15 minutes or spending exactly 15 minutes in the weights section," he says. "Time limits will hold you accountable to your goals and any uneasiness will melt away as the minutes tick by."

4. Start small with dumbbells

"If you're new to the gym, don't even worry about using all the fancy machines and equipment," says Lucie Cowan, master trainer at Third Space. Instead opt for a full-body workout using one or two sets of dumbbells, then stream a simple YouTube video or virtual class on your smartphone to give your workout some structure. "As a beginner, there is nothing that cannot be achieved with dumbbells alone, and they are far less intimidating and much simpler to use."

Dumbbell Workout | Full Body Strength Training - YouTube

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If it's awkward to get your phone out and prop it up somewhere, use this straightforward full-body dumbbell workout instead.

5. Warm into the workout

A solid warm-up not only preps the body but it also helps ease nerves, provides your session with momentum and helps you to get in the zone, says Cowan. "Aim for a 5-10 minute dynamic warm-up, such as a combination of brisk walking on a treadmill, bodyweight squats and arm circles. This routine wakes up the major muscle groups and gets blood flowing, allowing you to ease into the gym environment." Once warm, move onto the main exercises for 15-20 minutes, then end with a five-minute cool-down.

6. Find your tribe

Most facilities will offer group classes or run open workouts on the gym floor. "These are great opportunities to meet like-minded people, build confidence and become part of a supportive community," says Poppy Hipwell, PT and F45 coach.

Cowan adds that group classes will provide guidance, direction, support and anonymity. "You won't have to worry about planning a workout on your own, the instructor will guide your technique and the session will give you inspiration should you wish to practice similar exercises on your own."

7. Buddy up

Along with group classes, most gyms also offer complimentary passes. Use these to train with a friend or colleague, says Hipwell. "Training with a gym buddy can make your workouts more fun and you personally more accountable so you're less likely to cancel at the last minute."

8. Ask for help

Let's face it, gyms are intimidating, "especially if you're unsure of how to use equipment or perform an exercise correctly," says Li Ling. But that's partly why most gym floors will have a team of professionals on hand to answer questions and provide advice.

"If you're just starting out, investing in a few one-on-one personal training sessions can build your confidence and ensure you use proper form and technique." Most gyms will offer a few PT sessions when you first sign up so take advantage of these.

9. Drill the basics

Suppose you'd like to spend as little time in the gym as possible. In that case, Hipwell recommends building your workout around compound exercises like squats, deadlifts, chest presses, overhead presses and bent-over rows which will work all the major muscle groups.

"These moves might sound complicated, but once you've been shown the ropes by a PT, you can use them to work several muscles at once to keep your workout efficient," says Hipwell. "They can all also be performed with dumbbells, which can be much less daunting than entering the rack section."

10. Invest in noise-canceling headphones

Drown out external distractions. “If you’re going to the gym solo, I like to use noise-canceling headphones so I can fully concentrate on my goal and commit to the workout," says Oakey. This way you can also tailor the tempo of your music to the intensity of your workout, rather than make do with whatever your gym playlist is pumping out.

11. Be kind to yourself

Above all, treat yourself like you'd treat others. "Be compassionate," says Li Ling. "Your fitness journey doesn’t have to be perfect. Progress takes time and every small step counts." Don't give yourself a hard time for missing a workout. Instead, when you do go, "celebrate showing up, doing your best, and remember to give yourself grace as you build this new habit."