Feeling anxious before a big lift or competition is natural, but it doesn’t have to derail your performance. Use these strategies to turn anxiety into focus and confidence:
Create a pre-lift or pre-competition routine that includes:
Arrival time at the venue or gym.
When and how you’ll warm up.
Mental and emotional preparation—how will you manage thoughts and feelings as your lift approaches?
Executing a consistent plan helps eliminate uncertainty and keeps you grounded.
Use the 5 R's Framework to prepare yourself mentally and emotionally:
Recognize: Where are your thoughts, feelings, and emotions?
Release: Let go of what isn’t serving you.
Refocus: Direct your attention to what matters.
Regroup: Re-center yourself with positive, calming techniques.
Ready: Set your mind and body for optimal performance.
Familiarity reduces stress. Before the lift:
Know your warm-up weights and plate configurations. For example, convert pound plates to kilograms in advance.
Arrive early to familiarize yourself with the environment, such as rack heights or equipment settings.
Eliminate surprises by practicing the setup you’ll use on the big day.
Anxiety and excitement are both intense emotions. Shift your mindset by telling yourself:
“I’m excited to perform well,” rather than, “I’m nervous.”
Channel the energy positively, reminding yourself that your body is preparing to excel.
Confidence comes from knowing you’ve put in the work:
Trust in the countless hours of training you’ve already completed.
Treat the lift as a continuation of what you’ve done before—a carbon copy of your training success.
You can’t be tense and relaxed simultaneously. Use deep breathing to calm your nerves:
Inhale for four seconds.
Hold your breath for four seconds.
Exhale for four to six seconds.
Repeat two to three times.
Pair this with visualization—imagine yourself executing the lift successfully, focusing only on what you can control.
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