If the thought of walking into a gym alone to work out makes your chest feel all tight, you’re not alone. Gym anxiety is incredibly common, especially if you’re just starting out, coming back after time off, or stepping into a new space.
To quiet those “am I doing this wrong?” thoughts, we tapped Coach Don Brooks, aka Don-a-Matrix Training, a celebrity personal trainer, for his advice.
These are the 7 no-pressure tips you’ll want to screenshot before you walk into the gym.
Tip 1: No. One’s. Judging. You.
One of the most common fears around the gym is feeling like people are watching you. But, according to Coach Don, that spotlight effect is often in our heads.
“Most people at the gym are way more focused on their own workout than anyone else,” he says. “The truth is, everyone starts somewhere. Confidence comes from showing up, not being perfect.”
Translation: you don’t need to look like you know what you’re doing to belong there. You already do.
Tip 2: Redefine What Day One Means
If you’re new (or coming back after time off), let go of the idea that your first gym workout needs to be intense, productive, or impressive in any way.
“Day one isn’t about crushing a workout,” Coach Don explains. “It’s about building the habit of showing up. If you leave feeling proud that you came, you won.”
Even just walking on the treadmill for 20 minutes counts. It’a all about showing up and trying.
Tip 3: Hiring a Trainer Can Help
If using the weight room or certain machines alone feels intimidating, working with a trainer is the way to go. And you don’t need to place the focus on optimal performance. Just let them know your goal is to feel more comfortable at the gym overall, and they’ll take it from there.
“Look for a trainer who listens, explains things clearly, and meets you where you are,” says Coach Don. “You should feel supported and understood, not rushed, judged, or pushed past your comfort zone.”
Even a handful of sessions can help you better understand the machines and refine your form, so you can eventually work out solo, confidently.
Tip 4: About Using Machines “Wrong”
Let’s normalize that everyone has questioned whether they’re setting up a machine correctly at some point in their gym-going journey. Yes, even the people who look like seasoned pros.
Machines can feel intimidating because they’re unfamiliar, not because you’re doing something wrong. Figuring out how to best move the handles and pause to check the diagram are all normal parts of learning how your body fits into the space.
“People worry they’re using machines ‘wrong,’ but adjusting seats or asking questions is normal,” Coach Don says. “Machines are made to fit you, not the other way around.”
Tip 5: Feeling Awkward Is a Good Sign
That clumsy, hyper-aware feeling in the beginning? It’s a sign you’re trying something new, putting yourself in an unfamiliar environment, and improving as you go. And that’s exactly how confidence is built.
“Feeling awkward usually means you’re learning something new, and that’s a good thing,” Coach Don reminds us. “Every confident person you see once felt the same way.”
The people who seem completely at ease didn’t skip this phase. They got through it…one slightly uncomfortable workout at a time, so don’t be hard on yourself.
Tip 6: Make a Plan (Even If It’s Super Basic)
Walking into the gym with no idea what you’re doing first can make everything feel super overwhelming, but knowing you’re starting with one or two things can take the edge off immediately.
“Having a simple plan before you walk in—even just two or three exercises—removes uncertainty and instantly boosts confidence,” Coach Don stresses.
It doesn’t have to be a full workout routine. Just knowing your first move gives you something to focus on. Once you start, the rest usually feels easier to navigate.
Confidence isn’t something you need before your first workout. It grows quietly with every session you show up for.
And it tends to build quicker than you think.
