Mind Over Muscle: How the Power of Psychology Transformed My Fitness Journey
- Nikta Pruden
- Jan 27
- 6 min read
Updated: Feb 4
Every January, I make the same promise to myself: This year will be different. This year, I’ll finally stick to my fitness goals. Yet, by February, my gym bag would gather dust, and the goals I once set out for myself become as distant as when I first made them. Sound familiar?
At the beginning of my fitness journey, I signed up for a gym membership but barely went during the first few months. The goals I set felt too far out of reach, and I found myself making excuses—being too busy with work and school, or telling myself I didn’t have enough time. Despite the initial enthusiasm, it quickly became clear that I wasn't fully committed. The goals I had seemed overwhelming, and I struggled to make fitness a consistent part of my life.
It wasn’t until I dug into the psychology behind motivation and identity that I finally discovered the key to success. What I learned changed everything- not just how I approached fitness, but how I viewed myself. Let me take you on a journey through the science of lasting change and share the strategies that helped me go from an inconsistent dabbler to someone who genuinely loves to work out (and sticks with it).
The New Year’s Resolution Dilemma
We’ve all been there: setting big goals, fueled by the excitement of the endless possibilities the New Year brings, only to burn out as the initial motivation begins to fade. Research shows that 95% of people set fitness-related resolutions, but only 10% believe they’ll actually stick to them (Parren, n.d.).
Why do we fail?
Overly Ambitious Goals: We want immediate results and set unrealistic targets that feel impossible to maintain.
No Deeper Connection: Without a clear “Why,” fitness becomes a chore instead of a meaningful endeavour.
Relying on Motivation Alone: Motivation is short-lived- it’s there one day and gone the next.
My Fitness Story: The Impact of Knowing Your "Why”
People begin their fitness journeys for many reasons- losing weight, building muscle, boosting strength, or enhancing mental wellness. Regardless of what your goal is, the key to staying motivated and consistent is valuing your “Why” and keeping it at the forefront of your journey. It’s not just about heading to the gym for another workout; it’s about recognizing the meaningful purpose that drives you to take action.
A few years ago, I hit rock bottom. I weighed only 90 lbs., felt physically weak, and was desperate to put on weight and build muscle. I was teased growing up about how skinny I was, which made me feel extremely self-conscious about my body. My sole fitness goal was to fit a specific look, one that matched the ideal female body standard. But focusing solely on aesthetics left me feeling frustrated. Progress came slowly, and every setback felt like proof that I would never reach my goal.
What changed? I stopped chasing an ideal and started asking myself why I truly wanted to get fit. At first, my answers were superficial-”to look better”- but as I dug deeper, I realized I wanted to feel strong and confident in my own skin, something I had always struggled with. This shift in mindset transformed my workouts from something I had to do into something I wanted to do.
Over time, as my perspective shifted, I stopped fixating solely on the ambitious goals I had set for myself and began to value the process itself. I started celebrating small victories—lifting heavier, learning new workouts, and feeling stronger after each session. It became less about how others perceived me and more about the strength, confidence, and mindset I was developing. As I learned to appreciate the value of what I was working towards and trusted my ability to get there, my journey became not just achievable, but genuinely enjoyable.
Psychology backs this up, too. According to the Expectancy-Value Theory, we’re more likely to stick with goals that we genuinely value and believe we can achieve. Finding my “Why” made all the difference.
The Biggest Loser and the Psychology of Identity
If you’ve ever watched the reality show The Biggest Loser, you’ve seen the dramatic transformations of contestants who lost staggering amounts of weight in a short period of time. However, studies have shown that many of these contestants regained much of the weight they had lost—and in some cases, even surpassed their original weight. Interestingly, there’s a subgroup of contestants who defied the odds. These individuals went on to become personal trainers or fitness instructors, showing that they didn’t just view fitness as a temporary fix, but embraced it as a lifelong way of living. This pattern reveals an important psychological insight: lasting change isn’t just about what you do; it’s about who you become.
When you view fitness as something you do (e.g., “I work out”), it remains an external task that can be abandoned. But when you see fitness as part of what makes you who you are (e.g., “Staying active is how I take care of myself”), it becomes part of your identity, making it hard to disengage from the behaviours that align with that identity.
This is the core of Identity-Based Motivation. When fitness becomes part of who you are (e.g., “I’m someone who prioritizes health”), it’s no longer optional—it’s just what you do. Here’s how to make a shift:
Visualize Your Future Self: Picture who you want to become, not just the goals you want to achieve. What does that version of you do daily? How do they feel?
Reframe Your Self-Talk: Replace “I have to work out” with “I am someone who takes care of my body.”
Create Rituals: Develop habits that strengthen your identity, like meal prepping every Sunday or running on Saturday morning.
The Unexpected Mental Benefits of Fitness
Fitness isn’t just about your body—it’s a game-changer for your mind, too. Ever felt the urge to shake off stress or frustration after a tough day at work or school? I certainly have. What’s surprising is how, even on my toughest days, I still found myself drawn to the gym. Over time, I realized it wasn’t just about chasing fitness goals anymore—my body had naturally started to crave the experience. Here’s why:
Endorphins to Boost Mood: Regular exercise floods your brain with feel-good chemicals, making you happier and less stressed. Focusing on my breathing and movements helped me leave my worries at the door.
Mental Clarity: Workouts became a form of moving meditation for me—a time to clear my head and recharge.
Cognitive Power: Research shows that exercise enhances memory and learning (Blomstrand & Engvall, 2020). When I hit the gym before tackling work, I noticed a huge boost in focus and productivity.
5 Tips to Stay Consistent (Even When You Don’t Feel Like It)
Starting your fitness journey at a new gym or trying out different workouts can feel intimidating, but don’t let that stop you. This is your chance to discover what you enjoy and what works best for you. It’s natural to come up with excuses like, “I don’t have time,” but the key is finding practical solutions to break through those barriers.
Start Small: Forget the “go big or go home” mindset. Commit to just 10 minutes a day and build from there.
Make It Social: Partner with a friend or join a group class for accountability and fun.
Celebrate Progress: Keep a journal or take photos to track small wins. Seeing your growth is incredibly motivating.
Find Your Joy: Experiment with activities until you find something you genuinely love, whether it’s yoga, boxing, or dancing.
Have a Plan for Low-Motivation Days: Set up a “minimum effort” routine, like stretching or a quick walk, for days you don’t feel up to a full workout.
Thank you so much for sharing this, you provided so many insightful tips that I will definitely be using, as I find I often let my mind take over which restricts me from performing my best. I appreciate your thoughtfulness in this blog. This was a great read!
This is amazing!! Such a great article, and a truly inspiring story :)
Amazing read! Very inspiring
This is so amazing! I really appreciate the relatability and honesty of your post. I also found the tips to be super helpful and will keep them with me next time my brain tells me that I can't accomplish one of my goals!
That was an amazing article. Thanks for sharing your personal experiences and walked us through it. Your perspective was very uplifting and inspiring. It also remind us the strength in all of us. Thank you for all the insights.