This piece is written by Sherein Abdelhady, Certified Personal Trainer, Doctor of Physical Therapy, and one of our incredible Women's Best athletes. In her own words, Sherein shares her perspective on gym intimidation and how building confidence starts with simply showing up. Follow Sherein on Instagram @s_abdelhady.
Everyone remembers their first time walking into a gym. You might have felt out of place. The machines looked confusing. It seemed like everyone there seemed to know exactly what they were doing. And you might have found yourself asking: “What if I look like I don’t belong here?” Gym intimidation is real. But it doesn’t have to stop you. Because confidence doesn’t come before you start. It comes because you start. And every single person you see in the gym also had a day one too.
When you walk into the gym for the first time, it doesn’t matter how you look or how much weight you can lift. All that matters is that you showed up. You took the first step, and that’s more than most people ever do. Everyone starts somewhere, and progress doesn’t come from perfection, it comes from consistency. You don’t need to know everything. You don’t need to lift heavy on day one. You just need the courage to walk in, take up space, and keep showing up. That’s where your journey begins.
So what is the best way to combat your fears and feel comfortable in the gym? Here are a few simple strategies that can help you feel more confident in the gym, even if you’re just getting started:
- Have a plan before you walk in
- Minimize the feelings of uncertainty by having a plan before you walk in. Go in with a clear plan, even if it’s just 3-4 basic exercises. Whether you follow a workout from your coach, a program, or a note on your phone, having structure gives you direction and purpose and helps ease your nerves.
- Bring your headphones and a solid playlist!
- Music helps to block out distractions and makes it easier to stay in your own lane. Pick a playlist that hypes you up and reminds you why you’re there!
- Wear something that helps you feel comfortable and confident!
- Wearing clothes that fit well and make you feel strong and comfortable shifts your energy in the gym. You’re more likely to carry yourself with confidence when you’re not adjusting your outfit every few reps!
- Avoid Peak Hours if you can!
- If a big crowd stresses you out, go to the gym during off-peak times (mid-morning, early afternoon, or later in the evening). If the gym is less busy, it makes it easier to take your time, try new things, and settle in without feeling rushed or watched.
- Ask for help
- I know it can be intimidating, but a majority of the gym community is so supportive and very willing to help others around them. Whether it’s a coach, a trainer, or just someone nearby, don’t be afraid to ask questions. Most people are happy to help, and asking doesn’t make you look inexperienced, it makes you look serious about learning!
- Remind yourself that you belong!
- You are not “in the way.” You’re not being judged. You’re building something. And your presence in the gym is just as valid as anyone else's, whether it’s your first day or your hundredth!
When you start to feel intimidated about going to the gym, remind yourself: you deserve to take up space. Your goals matter just as much as anyone else’s, regardless of what they’re training for or how long they’ve been doing it. At the end of the day, everyone in that gym is chasing the same core things: confidence, health, strength, growth. We’re all fighting to become better in one way or another. You belong there. You deserve to be there. So walk in with your head high, claim your space, and remember, just by showing up, you’re already winning!
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