How to overcome ‘gymtimidation’ – and boost your confidence in 2025 ...Middle East

If you are one of the 12 per cent of people who sign up to a gym in January, there is a good chance, a couple of weeks in, that you might be experiencing what is known as “gymtimidation”.

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This is the anxiety that many of us feel about entering a gym or undertaking exercise in public, especially if it’s your first visit or you’re new to exercise.

Two in five people surveyed by Fitness First said they avoided going to the gym because they felt self-conscious about their appearance, while more than one in four said they were worried people would judge their fitness levels.

Dr Audrey Tang is a psychologist, performance coach and TEDx speaker who wants to see more people overcoming their fear and owning their fitness journey. She spoke with The i Paper to share her tips on growing your confidence and getting fighting fit in 2025…

Not everyone wants to pump iron alongside budding Gladiators or embark on a gruelling 10k training plan. “Research consistently shows that people are more likely to maintain an exercise routine when they enjoy the activities they choose,” says Dr Tang. “The psychological theory of hedonic motivation suggests that people are drawn to increase pleasure and avoid pain. So if the new exercise you are doing is not enjoyable, your motivation will invariably wane.

“Instead, find a class or type of exercise that works for you. Some gyms offer a taster session before you sign up for membership, which can be a good way to get a feel for what a new place might be like. You can also watch classes online, such as HIIT or Zumba, before you give it a go. Once you’ve found a style of exercise you enjoy, you will be more focused on what you are doing and less self-conscious.”

Consider your kit

If the thought of squeezing yourself into neon lycra makes you want to head for the nearest Greggs, you’re not alone – but the right kit can have a profound impact on both your performance and how you feel when it comes to fitness.

“While you don’t want to be the proverbial ‘all the gear and no idea’, make sure what you are wearing is fit for purpose,” says Dr Tang.

“It’s not necessarily about having state-of-the-art kit or wearing the latest fashions – it’s about choosing clothing and equipment that support your workouts, keep you comfortable and help you move freely. Prioritise items that are practical, durable and suited to the specific exercises you’ll be doing.”

Spending some time reflecting on what motivates you and your likes and dislikes when it comes to fitness can pay dividends.

“Using headphones to listen to music can work as a welcome distraction for long runs or swims,” says Dr Tang. “Research shows that using motivational beats can even enhance athletic performance and endurance. And having a written training plan can also help you focus more on yourself rather than those around you.

“For some, enlisting a personal trainer can offer you reassurance that the exercises you are doing are effective. If that’s a cost you can’t afford, almost all gyms offer free inductions and training plans.

“Another way to stay on track is to break your exercise goals into manageable ‘Smart’ targets. ‘I will run 5k in 40 minutes or less by March’ is both Specific and Measurable, for example, as is ‘I will go running three times a week’. Next, ensure the goal is Achievable for you, that it is Realistic in terms of training within the structure of your day, and Timely – setting a deadline so you have something to aim towards.”

Be selective with social media

While social media can be a source of exercise inspiration, it can also have a damaging effect on our wellbeing and progress.

“Research cited by the American Psychological Association in 2023 found that halving social media time significantly improved adolescents’ perceptions of their body image and weight,” says Dr Tang.

“Limiting scrolling not only enhances self-esteem, but also reduces the potential for harmful comparisons to curated and often unrealistic representations of life online, making it an effective step toward better mental wellbeing.

“Just as distancing ourselves from toxic relationships or negative influences in our personal lives can boost confidence and self-worth, we hold even more control in the digital space. By actively curating our online environments – muting, unfollowing or blocking accounts that provoke negative emotions or diminish our self-perception – we can shield ourselves from triggers and foster a more positive digital experience. This intentional approach ensures that social media becomes a tool for inspiration, rather than a source of self-doubt.”

According to the 2024 State of the UK Fitness Industry Report, 15.9 per cent of Britons are members of a gym – but it’s far from the only place to work up a sweat.

“Doctors recommend that we do 150 minutes of moderate-intensity physical activity per week, but research from the University of Birmingham finds that activities such as housework and gardening can fulfil this brief,” says Dr Tang.

“Exercising in an organised context may be more helpful for beginners, because there is always someone who can help you keep yourself physically safe, but this doesn’t have to be traditional exercise in a fitness centre. You could opt for a jog in your local park or sign up to classes such as laughter yoga or pole exercise. And local community centres are often home to a host of different classes. The key is finding a group where age, demographic or teaching style helps you to feel most comfortable.”

Is it gymtimidation – or something more serious?

While a degree of anxiety is to be expected upon embarking on something new, it is important to recognise if the anxiety you are feeling is a result of someone else’s behaviour.

“There is a massive difference between feeling self-conscious and actually being harassed,” says Dr Tang. “If the latter is happening, make sure you speak to someone in the space and let them know what is happening. Even if it turns out to be a resolvable misunderstanding, at no point should you ever feel threatened by the actions of others.

“Most establishments should have formal procedures in place for such occurrences, so don’t suffer in silence. You have as much right to be there as anyone else.”

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