How to build confidence at the gym

One of the most common troubles that people find challenging about getting in shape and making changes to their lifestyle is that they don't feel confident to go to the gym on their own.

And with good reason.

If you haven't done it before, or are brand-new to the gym environment, it can feel quite overwhelming!

Is this you?

  • Do you feel uncomfortable when you exercise?

  • Are you unsure of what to do when you head to the gym?
  • Not quite confident enough to use the free-weights area?

These are very common struggles and affect a lot of people. But they can be overcome with a few small, sequential steps.

Fulla Strength and Conditioning

Now, with these steps I want you to go to a pace that YOU feel comfortable with. Don't worry about anyone else and what they're doing, just do your thing.

1. Find out what you feel comfortable with

  • Do you feel confident using the cardio equipment?

  • Are you ok doing body weight exercises?

  • Is there a space in your gym that you do feel comfortable working in?

2. What is the next possible step you could take?

  • Have you tried walking into the weights area? Not lifting, but just seeing what's there?

  • Could you try going to the gym at a time that is less busy? NOT peak hour.

  • Try exercising with a friend, so you have company and can talk to someone throughout your session.

3. What do you eventually want to be able to do?

  • Is there a certain exercise/s that you eventually want to be able to perform?

  • Try doing just one set of an exercise in the free-weights section. One leads to two, two to three and so on...

  • Organise a session to do with a professional trainer/coach. This can help you to work on correct technique and focus on the exercise, rather than the surroundings (people, new space and noise).
To get the right answers,  you must ask the right questions.

To get the right answers, you must ask the right questions.

The best piece of advice I could give you is to go when the gym is quiet.

This means you will have the gym pretty much to yourself and can go venture out into the new space and experiment on your own, with no pressure.

No need to hurry up and do your set quickly, just because someone else wants the machine, either.

You'll be able to go as fast, or slow as you like and figure out what you feel comfortable with and what you want to try next.

Find your starting point.

  • What do you feel comfortable with, right now?
  • What could you do to stretch your comfort zone, even if it's just a little?
  • Where do you eventually want to be? Do you want to run the weights section, or just feel comfortable handling the dumbbells on your own?
Where will you start from?

Where will you start from?

Those pieces of advice will hold you in good stead so that you can you venture into new and exciting parts of the gym.

I'd love to know your thoughts on the matter.

Does that help? Does it make sense? Will you give it a try?

To your success,


I send out my weekly newsletter, 'Fitness Advice That Works In the Real World',  every Tuesday to help people like you, lose fat, build strength and create results that last.

Check it out here.