Go From “Shy Girl Workouts” to Using the Entire Gym

Being afraid at the gym is normal. So normal that the #shygirlworkout hashtag on TikTok has over 370 million views to date. These videos are not just trendy, they reveal the reality of the anxiety that many people, especially women, experience while exercising at the gym.

Since #ShyGirlWorkouts require minimal equipment and can often be done in a small space, they are a great place to start your fitness journey. But let’s be honest: how long do you want to be stuck in a corner and sweat? You have to overcome your initial trepidation and move on to using the entire gym – and feel confident enough to do so.

“When you want to achieve a fitness or wellness goal, self-confidence can help you reach those goals,” AKT Head Coach Sasha Mihovilovich tells Lifehacker. “I am a former professional dancer and when I first started going to the gym I felt very intimidated. I had no idea what to do or where to start.”

Below, trainers and fitness instructors share their top gym tips to boost your gym confidence so you can feel like you belong.

Sign up for a group lesson

#ShyGirlWorkouts are solo missions. If you want to interact more with the gym and don’t know where to start, Mihovilovich recommends joining group classes.

“Group classes are a great way to build confidence,” she says. “In a group exercise environment, you can meet others who enjoy the types of workouts you love and really find your community. Making new friends can increase your sense of belonging and purpose, as well as reduce your stress levels.”

And if you get nervous in a group training environment, Mihovilovich says, it’s important to remind yourself that everyone is in the same boat. They participate because they need the community experience too, and you need each other’s energy to motivate.

Another confidence-building element of a group session is having an instructor guide you safely through the class and encourage you all the time. “The more you attend classes with this instructor, the more they will see you grow over time,” Mihovilovich says. “When you have someone who knows how much you’ve improved, even after just a few sessions, you’ll start to feel super-successful, leading to a significant boost in confidence.”

Hire a personal trainer

While this can be an expensive option for some, it can be a worthwhile investment if it helps you make the most of your gym membership. “A lot of the time, people walk into the gym and compare themselves to others, or are overwhelmed by the opportunities that are in front of them,” says Adaeze Merenini, Crunch Franchise personal trainer. “Lack of knowledge about what to do in the gym can also make the experience overwhelming because it’s hard for anyone to feel confident about a subject without knowing it.”

That’s why she recommends working with a personal trainer to boost your confidence in the gym. “Coaches will teach you how to move safely and act as a guide through the gym, acting as a partner in responsibility and familiar in the new space,” she says.

Investing in a personal trainer doesn’t have to be long-term: even hiring a trainer for a month or two can help you gain the knowledge and confidence you need to run the gym like a champion.

Turn time at the gym into “fun time”

Most of us are afraid to go to the gym, whether we are #shy girls or not. But both Mihovilovich and Merenini recommend focusing on feeling good before hitting the gym. So not only do you feel better when you enter the gym, but you can also use that feeling to work out no matter who is watching.

“How you feel on the outside can really affect how you feel on the inside,” Mihovilovich says. “When I go to the gym, put on my favorite playlist, enjoy a delicious cold beer, and feel super cute in a ‘fit’ workout — I’m ready to show off my sassiest, most confident gym.”

Merenini agrees that “the right look” increases the confidence to start something new. “Invest in comfortable, fun activewear and have a great playlist handy. Music helps reduce anxiety and stress and makes time pass through hard exercise.”

Mihovilovich recommends preparing and organizing the night before with pre-set gear, planning your fuel before or after your workout, and preparing your playlist. “Just a little organization can make you wake up confident, proud of yourself and help you feel ready to reach your potential,” she says.

Be consistent

The more consistently you follow your fitness goals, including going to the gym and trying out a new machine or new group activities, the more confidence you’ll have to take up more space, Merenini says.

“Consistency takes the guesswork out of what to expect,” she says. “Knowing what to expect and becoming more familiar with the space allows a person to improve their abilities, leading to higher levels of confidence.”

She recommends making a weekly schedule and having a plan for what each workout for the day will entail, “because it will reduce the stress of what to do and distract from what others are doing. Consistency promotes familiarity, which promotes confidence.”