What’s holding you back from reaching your fitness goals? Maybe you’ve tried before and given up, or perhaps you think, “I’m just not built for this.” The truth is, you don’t have to be a natural-born athlete to succeed in fitness. With the right mindset—specifically a growth mindset—you can transform “I can’t” into “I will.” Let’s explore how changing your thinking can help you break through barriers and unlock your potential.

What is a Growth Mindset?

First, let’s clear up what a growth mindset really is. Coined by psychologist Carol Dweck, a growth mindset means believing that abilities and intelligence can be developed with effort and learning. In contrast, a fixed mindset convinces us that we’re stuck with whatever we were born with, making challenges feel impossible.

When it comes to fitness, a growth mindset could be the difference between throwing in the towel after a tough workout or pushing yourself to improve the next time.

How Can a Growth Mindset Transform Your Fitness?

Imagine this: You set a goal to run a 5k or lose 10 pounds, but after a few weeks, progress feels slow, and frustration sets in. You think, “Maybe I’m just not cut out for this.” Here’s where a growth mindset steps in. Instead of giving up, it pushes you to say, “What can I learn from this?”

Reframe Challenges as Opportunities

Hitting a wall? Good! That means you’re on the edge of growth. According to research, people with a growth mindset embrace challenges because they see them as opportunities to get better. Think about your toughest workout—maybe it left you sore and exhausted. But, instead of seeing that soreness as failure, view it as proof that your body is adapting.

Fun Fact: Muscles actually repair and grow stronger after being challenged during exercise. That soreness? It’s a sign your body is rebuilding stronger fibers.

From Limiting Beliefs to Limitless Potential

Do you catch yourself saying things like, “I’m too old for this,” or “I don’t have the body for it”? These thoughts are limiting beliefs that create unnecessary barriers. The secret is to challenge these thoughts.

Take It One Step at a Time

Rather than being overwhelmed by a big fitness goal, break it into bite-sized pieces. For example, if you’re trying to lose weight, don’t focus on the 20 pounds—focus on small, daily actions like drinking more water or walking 15 minutes each day. Progress compounds over time.

Fun Fact: Walking just 30 minutes a day can reduce your risk of heart disease by up to 19%.

Tips to Shift from “I Can’t” to “I Will”

1. Change Your Self-Talk

Your inner dialogue is powerful. Instead of saying, “I can’t do this,” try adding the word “yet.” “I can’t run 3 miles…yet.” It instantly changes your perspective from impossible to possible.

2. Celebrate Small Wins

Did you make it to the gym this week? High five! Small wins keep you motivated and reinforce the idea that you’re making progress. Whether it’s lifting a bit more weight or doing one extra rep, acknowledge every step forward.

3. Surround Yourself with Growth-Minded People

Ever noticed how the people around you influence your mood and actions? Join a community, like Fit After 50, where you’re supported by others striving for improvement. We offer customized fitness plans that grow with you, making sure you stay motivated and challenged—no matter where you’re starting from.

Andres Palomino, MSc
Registered Kinesiologist

andrespalomino.ca | andres@fitafter50.ca