How To Push Past The Fear Of Starting Your First Workout

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January 7, 2022

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Think back to all the new experiences you've had in your life: riding a bike, taking up a new hobby or starting a new job. You may have felt nervous before tackling any of these challenges – the same as you may be feeling before your first workout.

It can be hard to try new things, but if you’ve decided to begin a workout routine — whether you’re new to exercise, or are coming back after a break — it’s important to remember you’ve done new things before, and you can rise to the challenge again. 

The more you show up and believe in yourself, the easier it will become to take on all kinds of fitness goals, like achieving five burpees in a row or smashing your first HIIT workout

Ready to push past the fear of starting and become the best version of yourself?

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7 tips to help you start working out and build confidence

You might be familiar with the many benefits of exercise, but the divide between thinking about getting fit and actually finishing your first workout can sometimes feel out of reach, especially if you’re new to training or returning to exercise after a break. 

Here are some of the best ways to build your confidence and conquer your first workout.

Go slow

As the saying goes, you need to walk before you can run – this is the same for getting fit. The best way to nail your first workout is to listen to your body and go at your own pace. 

Rather than trying to lift heavy weights or run a long distance, focus on maintaining proper technique. Concentrating on your form will ensure you’re engaging the right muscles and help you avoid potential injuries. 

Build your mental strength

Focus on what you can do, rather than what you can’t — having a positive mindset can help you to overcome a fitness setback and any obstacles that may come between you and your first workout.

Take some time to think about what kind of training style will help you achieve your fitness goals. Exercise should be a positive experience, so finding out what kind of movement makes you feel your best can help you enjoy exercising and leave you looking forward to your next workout.

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Make exercise a part of your routine

Working out can be tough at first because developing healthy habits isn’t easy — and for exercise to become a part of your lifestyle it needs to become part of your routine.   

Being realistic about your other priorities and when you can (and can't) work out will help you make time for exercise when you lead a busy lifestyle. You can add workouts to your planner on the Sweat app, on your device’s calendar, or write them down to help hold yourself accountable. 

You may not always feel like working out or going to the gym, but making exercise a part of your routine can help you stay consistent when you’re lacking motivation. But remember - it’s always important to listen to your body and make sure you take rest days to allow your body and mind to recover. 

Celebrate the small wins 

Finishing your first workout is a huge accomplishment, so don’t forget to take some time to reward yourself and acknowledge your achievements.

As you start working towards your goals, celebrating your personal bests — whether that’s reaching another rep or increasing your weights — can help keep you motivated and remind you that you’re making progress! 

Use your support network

A friendly push from family, friends or a workout buddy can help you stay on track and commit to getting your first workout done.

Surrounding yourself with people who support you and your fitness goals can make it easier to start working out — and to stay accountable.

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Write down your goals

Writing down your goals can help you focus on what's most important to you and help you make progress.

Start by writing down what you want to achieve and why: what are your goals a week, a month, or a year from now? Think about what you will need to do to achieve your goals, where you see yourself in the future and what's motivating you to get there.

Do it for yourself

It’s more effective to find internal motivation, such as exercising for your own mental and physical health, rather than getting fit for something or someone else. If you’re internally motivated and exercise because YOU want to, you’ll be much more likely to maintain a consistent workout routine. 

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Everything worth having is worth working hard for

The stronger you get, the more determined you’ll become — and the more you’ll believe in yourself. 

Simply wanting to get fit won't make you stronger, you need to take action. If you want to achieve your fitness goals and make a change for the better, you have to work for it. It's time to push past the excuses, the self-doubt and the desire to quit and show up for yourself.

What are you waiting for?

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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