How to Prepare for Your First Fitness Competition

At some point in your fitness journey, it is natural to want to compete, be it in a CrossFit competition, a HYROX event, a local race, or even a lifting meet. Signing up for your first competition is a meaningful step that brings a mix of excitement, nerves, and curiosity. Whether you are chasing a personal milestone, testing your skills, or simply looking to join a community of like-minded people, competing for the first time can feel like a big deal. The good news is that with the right mindset and preparation, your first competition can be an incredibly rewarding experience.

Set clear expectations

One of the most important things to do before your first competition is to set clear and realistic expectations. It is easy to get caught up in the desire to win or place highly, but for your initial event, the priority should be gaining experience. Think about what you want out of the competition—are you looking to learn how it feels to perform under pressure or to challenge yourself in a new environment? Do you want to enjoy the community and camaraderie? Focusing on these goals can relieve pressure and help you appreciate the event for what it is: a stepping stone in your fitness journey, and hopefully, an avenue for personal growth. Winning or placing well in the competition is always great, but it is not the only measure of success, especially if you are stepping into a competitive scene for the first time.

Preparation makes a difference

Preparation plays a significant role in your first competition experience. This does not necessarily mean you need to train like a professional athlete, but having a solid fitness base and practicing movements or skills relevant to the competition can build confidence. Many competitions will share workout details, race courses, or event formats beforehand—use this to your advantage. Looking up previous iterations of a competitive event you are doing can be tremendously helpful when preparing as well. If you can practice similar movements or simulate parts of previous events in training, it can make race day feel less overwhelming. That said, avoid overdoing it in the days leading up to your competition. Tapering volume and intensity, and allowing your body a chance to recover before the intensity of a competition, are essential to giving your best and reducing the risk of injury.

Nerves are normal 

Nerves are a natural part of competing for the first time, which is normal. Feeling anxious about the unknown or worrying how you will measure up to others is natural anytime your name will have results next to it.

Embrace those nerves as a sign that you care about what you are doing. In my own experience, a bit of nervous energy actually can sharpen my focus and help me perform better.

When I am feeling nervous, I try to remind myself of the idea that nervousness is just “confused excitement.” Do not let the fear of making mistakes or the pressure to perform perfectly overshadow the fact that competing is an opportunity to grow and learn.

Soak up the community

One of the best parts of any competition is the community. Regardless of the sport or event, competitions bring people together who share a passion for fitness and challenge. Whether competing solo or with friends, take advantage of the chance to connect with others. Cheering on fellow athletes, sharing stories, and experiencing the crowd's energy can turn what might feel like a stressful day into a memorable and motivating one. If you are nervous about going it alone, do not hesitate to introduce yourself to others and build new connections—this is something I have never regretted doing. Often, the friendships and support you find at competitions become just as valuable as the competition itself.

Sort your schedule early

Logistics matter more than most people realize. On competition day, arrive early so you have plenty of time to check in, warm up, and familiarize yourself with the environment. Feeling rushed or scrambling at the last minute only adds to stress, which can affect your performance. Pack all your essentials the day before—clothing, shoes, hydration, nutrition, any gear or equipment you might need. Consider your nutrition leading up to the event: eat familiar, balanced foods that give you energy without upsetting your stomach. Hydrate well, but do not overdo it. Finally, a calm, well-planned morning can set the tone for a successful day.

Stay focused during competition

During the competition, staying mentally engaged is key. The excitement and adrenaline can tempt you to start too fast or push beyond your limits early on, which often leads to worse results, so be sure you are indexing for this. Try to stick to a plan that fits your current fitness and experience level. If you are in a competition that includes multiple events or heats, conserve energy wisely. I find it helpful to ask myself mid-competition and something that also works for my day-to-day life and training: “What is important right now?” While competing, aim to act on the answer to this question on a moment-to-moment basis.

Mistakes will happen; learn from them

If you are truly competing for the first time in something, expect mistakes to happen. Keep as calm a mind as possible when they do, and look to learn from them. The best competitors and those with the most lasting experiences are often highly adaptable, so try to be as well. Take data from your experiences by journaling or taking notes on your phone.

Writing down your thoughts or tracking your results can be a great way to solidify what you learned and inform your future training and competition plans.

Try to learn from your missteps, and even if this is a one-time experience, find takeaways that can help you beyond the event.

Ultimately, approaching your first competition with an open mind and realistic expectations will make the experience more fulfilling. Whether your goal is to win, to learn, or simply to enjoy the challenge, the lessons you take away can extend far beyond the event itself. So, embrace the nerves, prepare thoughtfully, connect with others, and be proud that you took the step to compete. Your fitness journey is uniquely yours, and competitions create moments that will shape it in a meaningful way.