3 Practical Ideas to Overcome Anxiety About Going to the Gym

You’re full of good intentions about exercise. You see it as the necessary life change to become fitter and improve your mental health. You have zeroed in on gymming, not trusting home workouts or the discipline for self-driven training.

The only problem is: you’re too anxious. From peer judgment to trainer intimidation, the sources of gym anxiety are diverse. But it can be resolved through changes in one’s mindset and practical life edits.

For example, dogs can be a terrific role model for exercise. Pups can learn leash walking and commands like “come” within weeks, says Flash Dog Training. US states like Oregon and Colorado, among the top 10 states with the “most devoted” dog parents, can make the most from this.

Here’s canine wisdom, along with two other practical ideas, to shake off your gym anxiety. 

1. Select Comfy Clothes and Engrossing Music

In January 2025, a research study aimed to find what made people (women, in particular) most anxious about going to the gym. The themes of being “never enough” and “often too much” emerged prominently. 

It turns out that many people are unnerved about going to the gym because of perceived judgment about their appearance or performance. Clothing challenges play a key role. Lots of survey respondents worry about clothes highlighting “problem areas” or being too revealing. The social pressure of adhering to norms set by an influencer or nutritional expert is steep.

One way to nip this source of anxiety in the bud?

Commit to wearing exactly what you want and what you think suits you. If it is a loose T-shirt and leggings, terrific. If you want to wear athleisure, go for it. The important thing is to give yourself time to make the selection and understand that the selection is for you alone.

Music works well in allaying anxiety you may still battle with during the first few weeks. Create a playlist with tracks that engross and engage, and shut out the distracting, judging world. Spotify has some excellent playlists for beating anxiety, but anything that gets your spirits soaring, from Kanye West to Eminem or Swift, will do the job.

2. Make Walking Your Dog a Community-Building Exercise

For many people across the US, walking their dog is the only exercise they get every day. So many of us work sedentary jobs, staying glued to our screens even after we log off. Being responsible for giving your furry friend their daily walk at least pushes you out of the house.

Moreover, it counts as exercise. Recent research based on data from TILDA, the Irish Longitudinal Study on Ageing, found that regular dog walkers were 40% less likely to experience unexplained falls. It directly keeps them more physically active and agile as they age.

What if you could turn dog walking into a community-building activity that proves motivational and reassuring? 

Hear us out. 

Your daily walk with your dog often leads to meeting other people with dogs, some of whom are also considering joining fitness studios or dance classes. Acquaintances can easily turn into friendships when canines are involved. 

Daily conversations with like-minded people could give you the boost to try out the gym you have long wanted to. Moreover, if exercise makes your furry friend so happy and energetic, it may have the same effect on you! A Reddit thread has more interesting ideas on how to use dog walking to become gym-ready [r/Fitness]:

• Go for a run instead of a walk (heeding the weather and your dog’s comfort).

• Add weights to your backpack.

• Work on your posture and breathing.

In the meantime, dog walking can continue to keep you (at least somewhat) physically active. You can explore lesser-known trails to make things exciting for both of you. Just make sure your dog is trained to manage exposure to things they may encounter on long walks, including skateboards and screaming children!

3. Don’t Stress Yourself Out About Doing It Alone

For some of us, a companion can be the best way to allay anxiety. How about you get some of those people you befriended during dog-walking tours to join you at the gym? If that seems a stretch, you can ask your:

• Partner

• Neighbor

• Colleague

• Fellow parents from the school WhatsApp group

Somehow, when we have the company of someone non-judgmental and supportive, the gym doesn’t seem as daunting anymore.

If you don’t find anyone to become your fitness buddy, consider joining a group session. This sector has evolved, now offering everything from group fitness classes to dance experiences that get dozens moving at a time. 

Some studies find that group approaches to exercise can be beneficial for social bonding. They also encourage people to leave their snug comfort zones and explore new things they wouldn’t otherwise. You can always go for a trial class (many studios offer them for free) to see if it is the right strategy for you.

Gyms can be intimidating. Those bright lights, the metallic equipment, the smell of sweat, and the sounds of fist-pumping music. But hey, they can also do wonders for your overall fitness levels.

Try these practical approaches to overcoming your anxiety about starting a gym routine. Perhaps the upcoming new year will see you sweating it out, no trace of apprehension in sight.