Overcoming Fear to Start Your Fitness Journey
On my chest rests a tattoo of a simple compass. But there's a twist—its needle is replaced with the symbol for the unknown. It’s there to remind me of something fundamental about fear. Fear of the unknown isn't just uncomfortable; for many, it's paralyzing. It tells you to stay in your comfort zone, to avoid risks, and to choose safety over possibility. And it’s the root cause keeping so many people from starting their health and fitness journeys.
If you’re reading this, maybe you’ve felt it too. The hesitation. The anxiety. The endless “what ifs.” What if I try and fail? What if I can’t keep it up? What if I’m not good enough? These fears are common, but they don’t have to control you. Today, we’re going to uncover why making that first commitment feels so hard and, more importantly, how you can get past it.
Why Are We Scared to Start?
The fear of taking that first step toward better health often stems from a blend of emotions, many of which are wrapped up in the fear of failure. But there’s more to it than just that.
1. Fear of Failure
It’s easier to stay where you are than to risk trying and falling short. If you don’t start, you can’t fail, right? This logic feels safe, but it’s deceptive. The real failure is staying stuck. Many people convince themselves they’re content with how things are because it’s easier than facing the possibility they might struggle along the way.
2. Fear of Change
Change disrupts routines, shifts priorities, and forces you out of familiar patterns. Even when your current habits aren’t serving you, they’re comfortable because they’re what you know. Starting a fitness routine means stepping into the unknown—a new schedule, new habits, maybe even new social interactions. It’s human nature to resist change, even when that change is something positive.
3. The Comfort of Staying the Same
We’re creatures of habit. When you’re used to a particular way of living, even if it’s not making you happy, it can feel easier to stick with it. You might think, “This is just who I am,” or “I don’t really care how I look or feel.” But deep down, it’s often fear speaking, convincing you to settle.
The Excuses That Mask the Fear
When I talk to people about starting their fitness journeys, I hear the same objections time and time again.
1. ”I Don’t Have the Time”
This is the ultimate go-to excuse. Life is busy—work, family, errands, social obligations—but here's the thing: time is rarely the real issue. It’s about priorities. I’ve worked with clients on incredibly tight schedules, fitting in just 10-15 minutes of movement a day. The truth is, you don’t need hours at the gym to get started.
2. ”I Can’t Afford It”
While fitness can be an investment, starting doesn’t have to break the bank. Whether it’s bodyweight exercises at home, going for a run, or finding an affordable coach who can work with your budget (I’ve met plenty of clients halfway with custom plans), there are always options. Money is often an external reason masking internal doubts.
3. ”It’s Not the Right Time”
Whether it’s a busy season at work, the stress of parenting, or waiting to feel “motivated,” the perfect time to start never arrives. Life will always be messy, and if you wait for the stars to align, you’ll be waiting forever. The truth is, you need to create the right time by starting now.
How to Overcome the Fear and Excuses
If fear and excuses are holding you back, it’s time to challenge them head-on. Here’s how you can turn hesitation into action:
1. Set Micro-Goals
Big goals like losing 50 pounds or running a marathon feel overwhelming. Instead, start small. Aim to walk for 5 minutes today. Cook one healthy meal this week. Focus on one simple change, and build momentum from there.
2. Acknowledge the Fear
Recognizing that you’re scared is the first step to moving past it. Tell yourself, “Yes, this is scary, and that’s okay.” Fear loses its power when you confront it directly.
3. Reframe Failure
Rather than seeing failure as the end, look at it as part of the process. Every stumble is an opportunity to learn. Maybe you skip a workout or choose fast food over cooking—it’s not the end of the world. Progress, not perfection, is what matters.
4. Create Accountability
Share your goals with someone you trust—a friend, a coach, or a fitness community. When others know you’re working toward something, accountability can help you stay consistent, even when motivation dips.
5. Reward Small Wins
Celebrate every step forward, no matter how small. Finished your first workout? Reward yourself with a relaxing evening. Cooked a healthy dinner? Give yourself a high-five. Every win deserves recognition.
6. Focus on How You Want to Feel
Sometimes, the physical results take time to show. Focus instead on the immediate benefits—more energy, better sleep, less stress. Think about how starting today will make you feel tomorrow.
The Challenge to Start Today
Here’s the thing about fear—it’s loudest right before you begin. But once you take that first step, it starts to fade. The unknown will always be there, just like the compass on my chest reminds me. But courage isn’t about not feeling fear; it’s about moving forward despite it.
Today, I challenge you to take that step. It doesn’t have to be monumental. Lace up your shoes and take a walk. Fill your plate with more vegetables. Reach out to someone for support. Whatever it is, do something. Don’t wait for the perfect time, the perfect plan, or the perfect circumstances.
Your health and fitness journey starts the moment you decide it does. Will you take the first step today? If you do, you might just discover that the unknown isn’t as scary as it seems.