Expectations for your First Competition

So you signed up for your first fitness competition.

It sounds like it’s going to be intense and fun, right!?

But, now what?

How do you prep?

Should you just attend more group classes?

You can.

Would coming to the gym early and staying later to attack your “weaknesses” help?


If you are entering your first competitive fitness event, be mindful of everything surrounding the workouts.  Somethings will be out of your control, most situations will be.  Here are few tips for those circumstances.

Start packing your bag a few days before competition day.  

Extra shirts, jump rope, wrist wraps, mobility tools and anything else you would need for a workout.

Making a checklist may help.

Knowing what you have and where it is located can be helpful in a crunch.

The extra time will also allow you to obtain needed items you may not own.

Start early. Waiting increases the chance of you forgetting shit.

Stick with your nutrition.  

Whatever it is.

On Paleo? Great.  Keep it up.

Wine and a slice of pizza every night?  Awesome!  Stay with it.

Whatever has gotten you this far, continue.

Not the best time to try your best friend’s Super-Pump-A-Dump-Rump Pre-Wokout.


Arrive early.

Meaning,  whatever time you think you need to be there, arrive sooner than that.

Travel, traffic and possible parking may not happen smoothly.


You also do not want to be late for the athlete briefing.

During the briefing, the host will discuss the flow of the workouts and the movement standards.

What you are used to in group class may be a different standard for the competition you are attending.

If the event organizers want you to pause at the top of a push press, take not.

If they want your hips to be open at the top of a box jump, make sure you do it.

If you are ask to chew sunflower seeds during burpees, get a big bag.

Workouts can be lost because you were not paying attention during the overview.


That brings me to...


...the judges.

They are always correct.

Yes, the person with the lower heart-rate giving up their day to count for you is always correct.

You are going to get ”no-repped”  

Accept it.  

Most likely you will know why your repetition did not count.

I mean, you know when you hit your wall ball target, right?

However, If you need clarity, politely ask.

The judge will tell you.

“Lower in your squat.” or “Hit the target” may

Once you have been corrected, do it.

Avoid wasting time rolling your eyes and arguing with the judge.

Get back to work.

When the workout is over, thank the judge, shake hands and get ready for the next workout.

Yeah, that’s right.

Be nice and respectful.

Respect the other athletes.

Everyone is there to compete and fun.

Try and do the same.

Justin Gilman