How to Find the Confidence to Step Into the Gym (Without Feeling Like Everyone’s Staring at You)

Guest contribution by Ross Whitmore, Personal Trainer and founder of @more.fitness.studio

I’m going to let you in on a secret: nobody in the gym is paying as much attention to you as you think. You know when you walk in and feel like all eyes are on you? Yeah… truth is, most people are too busy worrying about their own biceps, playlists, or whether they left their protein shaker in the car.

As a personal trainer, I see it all the time — brilliant women holding themselves back from getting stronger, healthier, and happier simply because stepping into a gym feels like stepping into enemy territory. Let’s change that.

Here’s how to build your confidence before you walk through those doors or head into that group class.

That woman smashing the squat rack? She once didn’t know which way to adjust the seat on the leg press. That guy running like Mo Farah? He probably started with a huffy five minutes on the treadmill. Don’t compare your chapter one to someone else’s chapter ten.

When you feel good in what you’re wearing, it shows. Forget “must look Instagram-worthy” — the best gym kit is the one you don’t have to adjust every five minutes.

Think leggings that don’t roll down, sports bras that actually support you, and tops you can move in without flashing half the class.

(Shameless Panthea plug: that’s exactly why we make our gym wear — so you can focus on your workout, not your waistband.)

Confidence loves a bit of structure. Walking in with zero idea what to do? Recipe for panic. Walking in with a plan — even if it’s just “10 minutes on the bike, then 3 machines, then stretch”? Suddenly you’re the one who looks like they know exactly what they’re doing.

Group fitness isn’t about being the best in the room. It’s about feeding off that shared energy (and, let’s be real, hiding in the back row until you feel braver). Instructors want you there. Your classmates aren’t judging you — they’re just trying not to fall out of plank.

Bring a mate, book a PT session, or follow accounts that make you feel motivated instead of miserable. Confidence grows when you feel supported, not when you’re battling it out alone.

The magic happens when you stop worrying about what others see and start noticing how much stronger, calmer, and more capable you feel. That post-class glow? No filter needed.

The hardest part is walking through the door the first time. After that, it gets easier every single visit. And remember: nobody cares if you’re new.

In fact, most people will respect the hell out of you for showing up and giving it a go.

So pull on your favourite kit, take a deep breath, and remind yourself: the gym is just a room full of people trying to feel better. You absolutely belong there too.