'It takes a degree of confidence and initiative to do things solo', writes Christina Ling. And she's right. While many of us may enjoy doing things with friends, going solo can be a liberating and enjoyable experience, whether taking a trip, having a bite to eat and even going to the gym. But going alone isn't easy for everyone. Some people may have social anxiety or low self-esteem, making it difficult to engage with new people or environments. Most of us will have felt uncomfortable doing something alone at one time or another. This isn't always rooted in past trauma but may just be the result of countless imagined hypothetical situations. You know the ones. You end up falling off a treadmill, launching a dumbbell through a window mid-swing or splitting your leggings during a squat. You might fear being called out for not knowing how a piece of equipment works or laughed at because your technique is off. There's a name for this: the spotlight effect. It's when someone overestimates how much other people are looking at them. New gym members are especially prone to this way of thinking, and it's easy to assume that other members are being judgmental. The truth is nobody cares about you or your workout. They're far too busy concentrating on themselves. There was a study into spotlight theory back in 1999. Researchers asked participants to wear embarrassing t-shirts and then estimate how many people they thought had noticed them wearing them. Participants consistently overestimated the number of people they thought had seen them wearing the shirt. You might get a glance from someone, but otherwise, you're just not that interesting or at least not in the way you think. Almost half of those joining a gym will quit within the first six months, which may partly be due to intimidation or lack of confidence, so it's important to grapple with the anxiety so it doesn't hold you back in your fitness journey. Working out alone has a multitude of benefits. Firstly, it allows you to focus solely on your performance without relying on anyone else. This can make your time at the gym more efficient and your goals easier to achieve. Additionally, it may be easier to fit into your busy week, as you're not trying to synchronize your workout schedule with someone else. It gives you the flexibility to change plans without missing out if another person cancels. This sense of control over your fitness journey can be empowering and liberating. Before we jump into the post, it's worth mentioning that if you're struggling with social anxiety (rather than just a general nervousness about going to the gym alone), resources are available to help, including facts and suggestions for coping strategies. NHS Inform has a self-help guide for social anxiety that you may find useful. ⚡⚡Not ready to fly solo at the gym just yet? You can find out more about the electricity-generating RE:GEN, which will transform your home workouts or sign up to our newsletter for pre-order updates ⚡⚡ 👊 Actionable Tips for Your First Solo Gym Session ✅ Pick the right gym Whether you're new to the gym or new to going solo, it's important that you feel comfortable in that environment. This is when taking a tour before signing up can be helpful. It gives you the lay of the land and a way of observing the gym floor without being directly part of it. Some gyms offer trial passes. Some gyms cater to more specific fitness niches—lifting, boxing, cross-fit, boutique, female-only, etc. Find a space that will support your goals in a friendly and supportive environment. You won't want to go if you don't vibe with the gym. ✅ Book an induction Once you've joined up, then book an induction. This is when a trainer or a staff member will show you around the facilities and demonstrate some of the equipment. They'll explain how to check in at the main desk, use the lockers, and show you the changing rooms and other facilities. This is your chance to talk through any concerns or ask for recommendations. It's a great opportunity to familiarize yourself with the gym's layout and rules and to ask any questions you might have about using the equipment or following a workout plan. ✅ Keep it simple Go easy for the first session or two; instead, stick to the equipment you're already familiar with or are self-explanatory. Cardiovascular equipment is usually pretty straightforward—static bikes are a good bet, and most treadmills are, too. This allows you to settle into the environment and blend in quickly. You can see what's happening on the gym floor and follow other people's cues. Setting small, achievable goals is crucial for building confidence in the early stages of your gym journey. For instance, aiming for 20 minutes on a treadmill can provide a good basis to build on in later visits. Weight machines are often easier than free weights, and you can find a lot of tutorials on YouTube if you're worried about your form. Starting with lower weights and resistance and easing into those first few sessions can help you find your feet and build confidence. ✅ Brush up on gym etiquette tips Some things will make people look at and judge you. Usually, it's selfish behaviour that impacts other people—forgetting to wipe things down when you’re done , monopolizing equipment during peak hours, sitting idly on machines for extended periods, harassing other members, etc. ✅ Go at a quieter time Most gyms will have peak and off-peak times. When gyms are busy, it can make it harder to use your preferred equipment. There may be several people ready to jump on it. If you're feeling nervous about the gym, then it can be more intimidating during busy times. You can ask staff when it's quieter. Some gyms have an app that lets you see how busy the gym is in real-time. Google can also help. It will often provide a graph estimating how busy the gym is at different times throughout the day. ✅ Set up your playlist Wearing headphones and having a playlist to listen to as you train can help distract you from everyone else in the gym. It can also help make solo workouts more enjoyable. ✅ Have a plan Go into the gym with a plan for what you're doing in that session. It's easy to feel lost and self-conscious when walking around looking for something to do. Pick the exercises you hope to do and have a few additional ones for backup if the machines are busy or broken. ✅ Watch online tutorials If you're worried about looking stupid, you'll find many tutorials online for machines and techniques. You can practice these before going to the gym or make notes to help you feel more comfortable during your session. While different makes and equipment models can have variations, often there's enough similarity to work on your form and work out safely. You can also look at beginner workout plans on trusted fitness blogs like Nerd Fitness or Bodybuilding.com. ✅ Ask for help If you need more clarification on something, then ask. You can ask employees but also talk with other gym users. People are often very happy to help. ✅ Dress for success This isn't about high fashion. It's about confidence, and there's a psychological reason behind it – it's called enclothed cognition. When we feel good about what we’re wearing for a workout, we're more confident and likely to succeed. You don't have to spend a fortune on gym wear but pick items of clothing that make you feel good. ✅ Skip the changing rooms Gym changing rooms can be intimidating, so don't feel as if you must get changed or shower at the gym. You can do that at home. ✅ Book PT sessions If you can afford to book some personal training sessions, then it's a good way to get used to the equipment and nail some moves before you go off alone. ✅ Use Fitness apps to track progress We're often poor judges of our own progress and performance. Going with a friend or training with someone else can help provide feedback on our training and much-needed support. When you go alone, however, it can be more difficult. Wearable fitness trackers or smart watches can help indicate changes that otherwise might take months to become noticeable. ✅ Reward yourself There's nothing to say that you can't reward yourself for your solo gym attendance. It's one of the best things about being an adult—you can treat yourself. It doesn't have to be anything big, but it could be a new pair of running shoes or a decadent coffee in the cafe. It's completely normal to feel some anxiety about going to the gym. No one likes to look stupid or be embarrassed. We can all be very self-conscious in new environments, especially when everyone else appears to know exactly what they're doing. The trick is to remember that nobody really cares about your workout but you unless you're being thoughtless to others or about to do something dangerous. In the same way that you won't look at other people and examine their every movement, they aren't doing it to you. Going to the gym alone can be a liberating experience, and many people do it regularly. Of course, it may be that the gym isn't a good fit and that you'd be better suited to doing other forms of solo exercise. This could be outdoor workouts or exercising at home. Classes are another great way to meet people if you're anxious about exercising alone. ⚡⚡ Not ready to go to the gym alone? The electricity-generating RE:GEN is a smart fitness bike for the home. With patented digital resistance and enhanced adjustability, it's the future of fitness. Pre-order RE:GEN now ⚡⚡ OR ⚡Sign up for updates on the next pre-order window⚡