My #1 trick to overcome gym-related fear and anxiety!

What to do if you're new or anxious about going to the gym.

Shout out to everybody looking to get back into the gym. No matter if this is your first time in the gym or if you've taken a few months off - end of the year is always a time when we start reflecting on our goals and how much progress we’ve made over time. 

Every year you've made the goal to get in shape, to use that gym membership you keep paying for, and to truly invest in the everyday health and fitness habits that will help you create the physique of your dreams.

It was this time last year when me and a few friends made a pact to go in the gym in December. We supported each other from afar by posting pics of our workouts on social media and tagging each other. The powerful momentum I’m coasting on now was built during this very time last year. If I can share anything with you, its no matter how advanced you are, that first day back is always the hardest, and its always intimidating.

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But here’s the secret that I’ve learned from years of starting and stopping my training. The way to build confidence in yourself is to be bold and just get yourself to the facility for your first day. Just arrive! Your successful arrival is the first major win of the workout.


I know you’re thinking ok. But what do I do once I get there?

I got your back there too! :)


As you step foot into your training facility. I encourage you to use the following routine anytime you're feeling new and foreign in your gym of choice.

Day 1: Use day 1 to (re)learn your gym. Do a walk through of the complete facility. Take notice of the following:

  • Cardio stations, Stretching stations, Free weights, Machines

  • Take notice of the Locker Rooms, Showers, Bathrooms, Water Fountain, & Sauna set up.

  • Where are the women mostly congregated? Where are the men?

  • Are people focused and comfortable?

  • How social are people being in the gym?

  • Are people of all sizes, shapes, and ability levels present and working out?

  • After completing your walk through, I encourage you to do a cardio workout. This will give you time to acclimate to the gym, and give you a station where you can observe and assess the gym and its patrons for 30 minutes.

  • AFTER your cardio, I encourage you to go home and rest. Reflecting on your positive workout experience of the day.

Day 2, the very next day, your goal is to goto the gym with your new-found knowledge, and hopefully confidence in yourself. Here your goal is to do a workout with weights! If your gym has machines, choose 4 machines, and work through each machine doing 3 sets of 8 – 10 reps. You do not need to do specific machines, and you do not need to be perfect. The whole reason why everyone (beginner - advanced) is in the gym is to work on building a more perfect healthy form. But in order to do that we must struggle and fail. So throw the perception that your workouts must be perfect right on out the window.


Day 3, perhaps after taking a rest day, return to the gym, now with even more confidence. If you enjoyed cardio, feel free to do some more. If you enjoyed the machines, feel free to do some more. Stretch yourself again on day 3 by visiting the free weight section. Attempt to do at least 2 different exercises using free weights, fill in the rest of your workout with activities you feel comfortable doing, that also test your strength and abilities.


By Day 4, you should own the gym! This gym is yours. You are no longer a newbie, and you are no longer someone who doesn’t know what you’re doing.


A simple rule. I suggest for a quality workout program is this:

  • Workout at least 3 days a week

  • For at least 60 minutes per day

  • Completing at least 5 different exercises

  • Using a 3 Sets by 8-10 reps program.


I challenge you to take that first trip back into the gym. I encourage you to look those fears and doubts right in the eye and say “Fuck you fear! Fuck you doubt! I’m a beast and I will turn my vision into reality!”

Or… maybe you could say a more PG-13 version. Whatever floats your boat.

So jump in there fam. I have faith in you, and I know you can knock this out. Comment below if you have any questions, and feel free to let us know how your 1st day back in the gym felt!