# Feeling self-conscious > Feeling self-conscious when you start exercising is common. Small choices help: pick a quieter time, bring a friend, get to know the place, and choose activity you enjoy. Judge yourself by what you can do now, not by how you look or what others do. - Type: Guide - Topic: Habits & Motivation › Overcoming Barriers - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/feeling-self-conscious - Updated: 2026-10-21 - **Feeling nervous is normal.** Feeling a bit nervous when you try something new is common, and it can take a few sessions to get the hang of it [1]. - **Small choices help.** A quieter time, a friend and a look around beforehand can all make a place feel easier [1][2]. - **Compare with yourself, not others.** Everyone started as a beginner, so focus on your own progress [1]. - **Choose what you enjoy.** Activity you pick yourself and find satisfying is easier to keep up [3]. - **Groups don't suit everyone.** A class can help, and exercising alone is still better than not moving. ## How do you feel less self-conscious exercising in public or at the gym? Small, practical choices help: pick when and where you go, bring someone with you, get to know the place, and keep your attention on your own progress. - **Pick your time.** People who have felt judged about their weight often ease the feeling by avoiding crowded gym or pool times, or by exercising at home [2]. A quieter time is a good way to start. Plan to build up to busier times as you get comfortable, because exercising only alone or only at off-peak times can become isolating [2]. - **Bring a friend, or arrive early.** A workout buddy gives moral support and makes trying new things easier. Arriving early helps you get comfortable with the place and meet the instructor [1]. - **Get to know the equipment.** Ask staff to show you how it works before you use it. Younger adults say that learning about the equipment, going with friends, listening to music and choosing clothes they like all made them feel more comfortable [4]. - **Focus on your own progress.** Everyone in a class started as a beginner, and most people are focused on their own workout [1]. Exercising mainly for social recognition or to change how you look tends not to help people keep going [3]. Try noticing how activity feels and what you can do now instead. - **Give it a few sessions.** Don't expect to feel at ease straight away or to do everything perfectly. Talking to yourself kindly about what you can do and how you're improving helps [1]. > **Try this:** This week, go at a quiet time with a friend, or arrive early and say hello to the instructor. Ask staff to show you how one piece of equipment works. ## How do you move past bad experiences with exercise? Choose activity you enjoy, and judge yourself by what you can do now, not by what you used to do or what other people do. People who choose their activity for their own reasons, and who feel capable, tend to keep taking part. Doing something because you find it satisfying is the best predictor of sticking with it over the long term [3]. Enjoyment, building a skill and setting yourself challenges you pick are what tend to make activity satisfying [3]. People who are active for their own reasons also tend to report more enjoyment, more free choice and less stress while they move [6]. That is an association, so it doesn't prove one causes the other. Here is how to act on that: - **Pick something you like.** Walking, dancing or a class that suits your interests is a better choice than what you think you should do [1]. - **Start small.** About 10 minutes at a low intensity is a fine first day. Then progress at a pace that is safe and manageable for you [5]. - **Measure yourself against today.** If you're restarting after a break, try not to focus on what you used to do, but on what you can do now [5]. - **Aim for regular, not hard.** Comparing yourself with others can be a source of anxiety, and consistency rather than intensity is key to overcoming those feelings [5]. - **Make the choices yourself.** Count small wins, and don't follow pressure from others about what you should be doing. Exercise doesn't have to hurt to work. Soreness isn't needed for progress, and pain during exercise is a signal to stop or ease off. ## How do you get past feeling intimidated in a group class? Feeling intimidated is common, and a few simple steps can make a class easier to join. Some older adults describe groups as intimidating to join, and worry that a group won't suit their interests [7]. - **Choose a class that fits you.** Pick one that matches your interests and current fitness, such as yoga, dance or strength work. Starting with something you enjoy makes it more enjoyable [1]. - **Bring a friend and arrive early.** You can choose a spot you're comfortable with and say hello to the instructor [1]. - **Tell the instructor you're new.** They can offer easier options or extra guidance to help you feel more comfortable [1]. - **Go at your own pace.** Start slowly, listen to your body and take breaks. Aim for progress, not perfection [1]. - **Give it a few sessions** before deciding whether it suits you [1]. If a muscle or joint becomes sore during a class, ease off. If the soreness persists or gets worse, see a doctor or other health professional. Group classes suit some people and not others. If groups aren't for you, another way of being active is fine, and exercising alone is still better than being inactive. ## When to check with a health professional If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. Feeling sick, sweaty or unwell, unexplained discomfort, or breathlessness or dizziness that doesn't settle during or after activity shouldn't be put down to nerves. Stop, and if it has settled, see a doctor soon. Unusual tiredness isn't something to push through either, so get it checked by a doctor. If past experiences have left you with ongoing anxiety, low mood or distress about your body, talk to a doctor or a mental health service about that. Exercise isn't a replacement for support or treatment. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country) or your local emergency number. ## Quick answers ### How long does it take to feel comfortable at the gym? It differs from person to person. It can take a few sessions to get the hang of things, so try not to judge how it's going after the first visit. As the place, the equipment and the routine become familiar, most people find they feel more at ease. ### Are there ways to be active without going to a gym? Yes. Walking, dancing and exercising at home all count, and activity of any length counts towards your weekly amount. Pick something you like and can fit into your day. A gym is only one option, and you can add other settings later if you want to. ### Should I go to a class or exercise on my own? Both are fine, and which suits you is personal. Some people like the company and the instructor's guidance; others find groups intimidating. You could try one class and see how it feels, or start on your own and add a class later. Being active in either way is what matters. ## Sources 1. City of Bayswater. New to exercise? Try the group effect. https://bayswaterrec.wa.gov.au/tryinggroupfitnessforthefirsttime/ 2. Thedinga HK, Zehl R, Thiel A (2021). Weight stigma experiences and self-exclusion from sport and exercise settings among people with obesity. BMC Public Health. https://doi.org/10.1186/s12889-021-10565-7 3. Teixeira PJ, Carraça EV, Markland D, Silva MN, Ryan RM (2012). Exercise, physical activity, and self-determination theory: a systematic review. The International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/1479-5868-9-78 4. Wilson OWA, Colinear C, Guthrie D, Bopp M (2022). Gender differences in college student physical activity, and campus recreational facility use, and comfort. Journal of American College Health. https://doi.org/10.1080/07448481.2020.1804388 5. Get Active Victoria. Into exercise. https://www.getactive.vic.gov.au/wp-content/uploads/2025/12/Getting-Back-into-Exercise.pdf 6. Friederichs SAH, Bolman C, Oenema A, Lechner L (2015). Profiling physical activity motivation based on self-determination theory: a cluster analysis approach. BMC Psychology. https://doi.org/10.1186/s40359-015-0059-2 7. Morrison L, McDonough MH, Hewson J, Toohey A, Din C, Kenny SJ (2023). Social supports and barriers for older adults not participating in group physical activity. Journal of Sport & Exercise Psychology. https://doi.org/10.1123/jsep.2022-0156 --- Source: Twikka (https://twikka.com/learn/feeling-self-conscious). General information about physical activity, not medical advice.