Walking into a gym for the first time can feel like stepping onto an alien planet. The machines look like some mix between medieval torture devices and sci-fi contraptions, people seem to know exactly what they’re doing, and there’s an energy in the air that can leave newcomers feeling out of place. For many, that intimidation factor is enough to keep them from setting foot in the gym altogether. But with a few shifts in mindset and approach, you can overcome that initial discomfort and feel confident walking through those doors—no matter where you’re starting from.

Let’s start with a reality check: no one’s watching you. It can feel like everyone’s got their eyes on the newcomer, scrutinizing every move. The truth is, most gym-goers are focused on their own workout. Even the ones who look like they could compete on a bodybuilding stage started somewhere, likely feeling just as unsure. People at the gym are generally supportive, or at the very least, too focused on their own routine to pay much attention to anyone else.

Before you even step into the gym, have a game plan. One of the most intimidating things about the gym is feeling like you’re just wandering aimlessly. Plan out your workout in advance. Decide what exercises you want to do, which muscles you’ll focus on, and in what order. There are countless apps and websites with beginner routines designed to help you hit the ground running. Having a plan will give you a purpose and keep you from standing around, unsure of what to do next.

Consider starting with familiar exercises. You don’t need to jump straight into complicated machines or free weights right off the bat. Start with equipment you recognize and feel comfortable with, like the treadmill or stationary bike. Once you’ve had a few sessions and have built some confidence, you can start branching out to new machines and weights.

If possible, bring a friend. A workout buddy can be a huge confidence booster, especially if they’ve been to the gym before and can show you the ropes. There’s something about tackling an unfamiliar environment with a friend that takes the edge off. Plus, you’ll have someone to laugh with if things get awkward or intimidating. If no friend is available, consider asking gym staff for a quick tour—they’re typically happy to help.

Don’t shy away from asking questions. Whether it’s asking a trainer how a machine works or approaching staff to check your form, don’t be afraid to reach out. Trainers and gym staff are there to help you succeed. And odds are, they’ve fielded the same questions dozens of times. Plus, the more you ask, the quicker you’ll learn the ropes, which will build your confidence with every visit.

Dress in a way that makes you feel good. Sometimes, the intimidation starts before you even leave the house, especially if you’re unsure about what to wear. The key is to choose workout gear that’s comfortable and makes you feel confident, whether it’s a favorite hoodie, a supportive pair of shoes, or breathable leggings. When you feel good in what you’re wearing, it’s one less thing to worry about, allowing you to focus more on your workout.

Set realistic expectations for yourself. It’s easy to fall into the trap of comparing yourself to others, especially if you’re surrounded by people who seem further along in their fitness journey. But remember, everyone’s path is different. Your only competition is yourself. Focus on small victories, like increasing your weights a bit, staying consistent, or learning how to use new equipment. These wins, no matter how small, will build your confidence over time.

Find a rhythm and stick with it. A big part of overcoming gym intimidation is getting familiar with your surroundings. The more often you go, the less intimidating it becomes. Start by scheduling a couple of specific days each week, even if it’s just for short workouts. Before long, the gym will start to feel like just another part of your routine.

Finally, remember your reason for going. You didn’t join the gym to impress anyone else—you’re there for you. Whether your goal is to get stronger, healthier, or just move more, keep that purpose front and center. Anytime you feel that creeping insecurity, remind yourself why you’re there and what you’re working toward. And in the end, the best way to overcome gym intimidation is to keep showing up. Each time you walk through those doors, you’re one step closer to becoming a more confident, capable version of yourself.