How to Handle Mr Critic at the Gym (Without Quitting Again)

Reading time: 6 minutes

The Scenario

You walk into the gym, and immediately you feel it- that suffocating awareness of your own body, the certainty that everyone is watching you. The clang of weights echoes like judgment bells.
Your inner critic materializes on your shoulder, clipboard in hand. I call him Mr. Critic.

What Mr. Critic Says

“Everyone’s staring. You don’t belong here. That guy noticed you struggling with the empty bar. Just go home and do YouTube workouts instead. At least then nobody will see you fail.”

Why It Sounds Reasonable

He isn’t entirely wrong, and that’s what makes him convincing. People might glance at you. You are a beginner. You probably will make mistakes.

Psychologists call this “catastrophizing” – he turns normal self-consciousness into a reason to quit.

What He’s Actually Doing

Mr. Critic is using social anxiety as a cage. He keeps you weak by convincing you that other people’s potential thoughts matter more than your own strength.

If you start lifting, if you prove you can do hard things… Mr. Critic loses his power.

“Your inner critic isn’t even your voice. It’s criticism you absorbed from others and made your own.”

Understanding where your inner critic actually comes from helps you realize these gym fears aren’t facts they’re recordings playing on repeat.

The Stoic Reframe

Marcus Aurelius: “You have power over your mind – not outside events.”

You can’t control the gym. But you can control showing up.

My Story

I started lifting when I was over 4 stone heavier than I am now. Mr. Critic had built it up as a gauntlet of judgment.

What actually happened: Nobody stared. Even when I was puzzling out the weight machines – nothing. People were doing their own thing.

The twist? The gym wasn’t for me anyway. Not because of the judgment of others, but because I prefer dumbbells at home.

Mr. Critic’s story is everyone will judge you, when in reality nobody cares. Going proved him wrong. Now I lift at home four times a week on my terms, not his.

How to Work With Your Inner Critic

1. Name the Voice

When he starts: “That’s Mr. Critic. He’s trying to keep me small.” Naming it separates his voice from reality.

2. The 3-Second Reset

Breathe in for 3 counts → Notice one thing you control → Exhale for 3 counts. This interrupts the catastrophizing loop.

3. Cognitive Restructuring

Replace Mr. Critic’s story with evidence:

“You’re not the voice. You’re the person hearing it. And that changes everything.”

Not everyone experiences Mr. Critic as a voice some feel it as tension or dread. Learn how different people experience their inner monologue.

Pause & Reflect: Think about the last time you avoided the gym (or any physical activity). What did that voice say to convince you not to go? Now ask yourself: Did that prediction actually come true the last time you ignored it and went anyway?

4. Set Micro-Goals

Not: “Have a good workout” | Instead: “Complete 3 sets of squats with any weight”

Write before your workout: “Today’s win: 3 sets, no matter what.” Cross it off after.

5. The Beginner Reframe

You’re not “someone who doesn’t belong in gyms.” You’re “someone currently learning to lift.” One is permanent shame. The other is temporary state.

Real Talk: When It’s More Than Inner Criticism

Some people face real barriers in gym spaces lack of accessible equipment, fat-phobia, racism, ableism, or harassment. If your gym anxiety includes genuine safety concerns, that’s not just Mr. Critic that’s real. Seeking inclusive spaces is valid self-protection, not avoidance.

The Real Question

“Every time you walk into that gym despite his commentary, you prove him wrong.”

Mr. Critic asks: “What if people judge me?”

The empowering question: “What if I’m stronger than I think?”

Strength training isn’t just about building muscle. It’s about building evidence against Mr. Critic’s narrative.

Show up. Lift the weight. Focus on your controllables. And every time Mr. Critic tells you that you don’t belong, add another rep.

If your inner critic shows up before you’ve even left the duvet, this guide on beating Mr Critic at 7am will help you take back your morning

Next Tuesday: Mr. Critic at 5am – when he steals your morning momentum before you’ve even opened your eyes.

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Kel

Kel is the writer behind Everyday Mastery, where she shares the real, messy, and meaningful process of building habits, resilience, and self-belief from the ground up. Her writing blends ancient philosophy with modern science, always focused on small, practical steps that lead to lasting