“Is it just me, why do I mentally struggle in the gym?”
When people think about fitness, the first thing that often comes to mind is physical ability, how much you can lift, how fast you can run, or how many push-ups you can do. But for many of us, physical ability is just one part of the equation. Mental barriers play a much bigger role than we might think, and often, they’re the reason why we don’t reach our goals in the gym.
In this post, I’ll walk through how mental blocks can affect your progress in the gym and share ways to recognise and overcome them, so you can get better results without the frustration that often comes with hitting a wall in your training and motivation.
It’s More Common Than You Think
It’s easy to assume that your physical limits are what hold you back from progressing, but more often than not, the issue is mental. From experience of being in the gym every day with people for over 12 years, many people never reach their potential because they don’t believe they can. A lot of what we experience as a barrier, whether it’s hesitation before trying something new or stopping ourselves before we’ve even started, is driven by mental barriers.
A study published in The Journal of Applied Physiology found that many people are actually capable of more than they think, but their mental blocks get in the way. These blocks can come in many forms: fear of failure, self-doubt, or a tendency to stay within your comfort zone. But the good news is, once you recognise these barriers, it becomes easier to address them and keep moving forward.
How a 75 Year Old Did It
A great example of this in action is one of our members, Christine. She’s 75 years old and started training with us just a couple of weeks ago. Now, you might think she would feel limited by her age or worry about not being fit enough, but Christine doesn’t approach fitness that way. She came in with an open mind and a willingness to give things a go.
In her second week, she tried banded pull-ups for the first time. And guess what? She nailed it. Everyone around her was surprised and impressed. It was a perfect example of how mental barriers can hold you back. For most people, the thought of trying something new in the gym, especially at her age, might seem intimidating. But Christine didn’t let the idea of failure or embarrassment stop her. And the result was a moment of success.
The Role of Mindset in Achieving Your Audacious (or Simple) Fitness Goals
It’s not just about what your body can do; it’s about how you approach it mentally. Many of us tend to sell ourselves short before even giving something a try. You might feel like you can’t do a certain exercise, or you might worry about what others will think if you don’t perform well. The truth is, those thoughts are often just mental barriers. And once you realise they’re there, it’s easier to push past them.
This mindset is important not just for beginners but for regular gym-goers too. Even if you’ve been training for years, mental barriers can still creep in, like the fear of trying a new exercise, worrying about keeping up with others, or being afraid of failure.
One of the most important things to keep in mind is that failure isn’t permanent. Everyone, no matter how experienced, fails at some point. It’s part of learning and improving. So, the goal should be to keep trying, even if it’s uncomfortable or unfamiliar at first.
Why You Should Kick Your Comfort Zone to the Curb
Comfort is something we all seek, and there’s nothing wrong with that. But in the context of fitness, comfort can keep you from making progress. If you’re always sticking to the same workout routine or exercises that feel easy, you’re not challenging yourself to improve.
When it comes to fitness, stepping out of your comfort zone is where we see progress the fastest. This can be intimidating, especially if you’re trying something new. For example, one of the biggest hurdles people face when starting out is simply walking into the gym for the first time. It’s natural to feel unsure of yourself, but remember that everyone starts somewhere. Once you’ve broken through that barrier, things get easier. The more you show up and try new things, the more comfortable and confident you’ll become.
The same applies to the everyday gym person. You might feel comfortable with your current routine, but if you’re always sticking to the same exercises or avoiding certain challenges, you’re not pushing yourself to grow. The key to overcoming this barrier is to challenge yourself with something new, even if it feels uncomfortable at first.
But How to Overcome the ‘Mind’
Understanding that mental barriers exist is the first step. But once you recognise them, what can you do about it? Here are a few practical tips to help you push past the mental blocks that may be holding you back.
1. Break Your Goals into Small Steps
One of the best ways to move forward is to set small, achievable goals. If you’re trying to reach a bigger goal like doing a pull-up or running a 5K, start by breaking that goal down into smaller, more manageable steps. Instead of focusing on the final outcome, focus on the smaller milestones along the way. This helps reduce the feeling of being overwhelmed and gives you something to tick off as you go.
2. Embrace the Learning Process
If you’re trying a new exercise or skill and it doesn’t go perfectly at first, don’t worry. Everyone struggles with new movements at first. Think of it as a learning process, not a failure. The more you practice, the better you’ll get. Mistakes are just part of the learning curve, and with each one, you’re making progress.
3. Focus on What You Can Control
It’s easy to get caught up in comparing yourself to others or worrying about things you can’t control. Instead, focus on what you can control: your effort, your consistency, and your mindset. If you consistently show up and put in the effort, the results will come. Stop worrying about the things you can’t control, like how someone else is performing or what they might think of you, and focus on your own progress.
4. Talk to Yourself Like You Would a Friend
Negative self-talk can be a major barrier to progress. If you wouldn’t say something to a friend, don’t say it to yourself. Instead of telling yourself, “I can’t do this,” try reframing it to something more constructive, like “I’m not there yet, but I can work toward it.” By adjusting the way you talk to yourself, you can start to shift your mindset and improve your confidence in the gym.
5. Get Comfortable with Being Uncomfortable
This might sound counterintuitive, but getting comfortable with discomfort is very important to making progress. In the gym, discomfort doesn’t mean you’re doing something wrong, it means you’re challenging your body. It’s a sign of growth. So, instead of avoiding things that make you uncomfortable, try leaning into them. The more you do, the easier it becomes to handle the discomfort, and the faster you’ll progress.
What You Should Start Thinking About
Mental barriers are just that, barriers. And like any barrier, they can be broken down. The goal is recognising them, understanding why they exist, and taking the right steps to address them.
Christine’s story is a reminder that age or fitness level isn’t what holds you back, it’s your mindset. Some of you might be thinking, “I’ll never be able to do something,” which might be true due to personal circumstances. But is there something you can try? For example, in our group classes, some members have injuries that prevent them from doing any jumping exercises. Should we make them do that to be ‘mentally strong’? No, that’s not only silly, but also dangerous. But what else can they try? Maybe a push-up on their toes for the first time?
There’s always something we can do to challenge ourselves and prove that we are capable of more than we think. This is what makes training not only exciting but also motivating.
If you’re looking for a supportive community to help you along your journey, I’d love for you to join us at Movement. We like to say, “We are a group training gym with a personal touch.” We could really break some of these barriers together. Enquire about our 7 Day Trial.
Written by Luke Nivison-Smith, the founder of Movement Innovation, with over 13 years of personal training experience.
