Kausar Chippa, an IT analyst, began going to the gym to lose weight. However, despite working out intensely for several months, the scale didn’t budge, which made her anxious. Her anxiety grew when she saw a fellow gym-goer, who had started around the same time, making noticeable progress. “I was working out hard, so why was she losing weight and I wasn’t?” she wondered.
While regular exercise has proven health benefits, going to the gym can sometimes trigger anxiety — especially for women. A study published in the International Journal of Exercise Science found that gym intimidation is particularly prevalent among women and acts as a significant barrier to exercise.
Concerns about injuries, the fear of being watched, and body comparison add to this stress. Psychotherapist Pooja Gala, based in Mumbai, explains, “Seeing others do well can expose one’s own limitations. If someone doesn’t have the resources to cope with these realisations, it can make gym visits anxiety-inducing.”
Gyms themselves can feel intimidating, especially for beginners. With rigorous routines and complex equipment, they often exude an atmosphere of seriousness. A UK-based survey found that only 7% of women and 15% of men felt comfortable in a gym setting.
Mariya Daud, a homemaker who began strength training postpartum, shared her fears about the gym. “I was anxious about whether I’d be able to understand what to do, or if others were watching me,” she says.
Fitness journeys can sometimes feel overly serious, making it difficult to enjoy the process. So how can you make workouts less stressful and more enjoyable? By lightening up while you exercise.
Part of the intimidation comes from the serious environment many gyms foster, where both trainers and gym-goers focus on intense regimens and gruelling workouts. However, it doesn’t have to be this way. Research suggests laughter can reduce stress by lowering the levels of stress-inducing hormones. Creating a relaxed, upbeat gym environment can allow for more enjoyment and reduce anxiety.
“There needs to be a shift in mindset,” says Vikram Singh Rajpurohit, a nutritionist and personal fitness trainer. “Going to the gym or working out should feel like a part of your regular life, not something out of the ordinary,” Rajpurohit emphasises that a gym can also be a place to make friends and improve social well-being.
Many people struggle because they expect quick results, but Rajpurohit reminds us that fitness requires patience. “It takes time,” he says. Pooja Rajpal, founder of 6262fitness, agrees, stating that the focus should be on physical well-being, not quick fixes. “Fitness is about how medically fit you are.”
Gala stresses the importance of connecting fitness with overall well-being. “Well-being is the internal and external alignment of the body, and it isn’t just about a specific body type or weight,” she says. Having knowledgeable gym trainers who understand the medical nuances of exercise is crucial to a healthy workout experience.
Personal trainers play a vital role in designing individualised workout plans, but sometimes they inadvertently fuel unhealthy competition. “Trainers are like doctors; they prescribe a workout tailored to you,” says Rajpal. Trainers should also aim to create a relaxed environment — encouraging fun as much as discipline.
Ultimately, the key to fitness is enjoyment. “Whether it’s building muscle or playing a sport, do more of what you love,” says Rajpurohit.