Building confidence

How do you build the confidence to start and keep going?

Start with an amount that feels easy and add a little over time; people who began activity felt more confident about continuing². Any amount counts: even 10 or 15 minutes at a time, or two or three 10-minute walks a day⁶. Choose something you enjoy, as you're more likely to keep doing it³. Keep a simple record, even on paper, because goals work better when you can see your progress⁷. Ask a friend or partner to join you⁴.

What is self-efficacy, and why does it matter?

Self-efficacy is your belief in your ability to do a specific task or reach a goal¹. It matters because it consistently predicts health behaviours, including physical activity¹. Adults with lower self-efficacy are less likely to join health programmes and keep up new habits⁸. Most of this shows a link, not proof of cause. It is shaped by doing the task yourself, watching others, encouragement from others, and how your body and feelings respond; your own successes seem to matter most¹. After each session, name what you managed.

How does reaching a fitness goal build confidence?

Reaching a goal shows you that you can do it, and that is what builds confidence. In previously inactive older adults, confidence often took hold once they proved to themselves they could do the exercise, which then supported more activity⁵. The NHS advises small, achievable goals that you raise at your own pace, and celebrating each one; a tough target can make giving up tempting³. Specific goals help too: "I'll take a walk after lunch at least 2 days a week" rather than "I'll be more active"⁶. If a goal feels too tough, make it smaller.

How do physical progress and self-esteem feed each other?

Activity can lift self-esteem; how far self-esteem then drives more activity isn't clear yet. The NHS lists boosting self-esteem and confidence among the mental health benefits of being active³. The likely routes are better skills, fitness, health and social life, which are linked with better self-perception⁹. Previously inactive older adults said they felt accomplished afterwards for doing something good for themselves, even when it didn't feel good at the time⁵. Notice that feeling, and go at your own pace.

How can exercise help people feel empowered?

Exercise can help you feel empowered through your own confidence, supportive people and goals that matter to you¹⁰. Empowerment means confidence and control over your exercise choices, leading to sustained activity and a sense of fulfilment; it is related to self-efficacy but not the same thing¹⁰. In groups, members cheering each other on, sharing information and being accountable to others can raise self-efficacy and your sense of control⁵. Choose goals that matter to you and fit your own life.

Can activity reduce feelings of helplessness?

It isn't clear yet that activity directly reduces helplessness; the firmer findings are about low mood and confidence. Resistance exercise programmes lowered depression ratings in older adults, in care and in the community¹¹. More hours of group activity go with fewer depressive symptoms, though that doesn't prove cause¹². Lower self-efficacy is linked with more depression, anxiety and stress⁸. If you feel helpless, it may help to rethink beliefs about why you've been inactive, in ways that motivate you to move¹³. Start with small, doable sessions so you collect proof that you can.

How does overcoming a physical challenge boost confidence?

Overcoming a challenge builds confidence mainly through mastery: completing a task through your own effort makes you more willing to try new things¹⁴. The challenge needs to be achievable. People new to exercise are advised to avoid specific, challenging performance goals until they have the knowledge and skill for the task⁷. Work slowly towards 150 minutes of moderate activity a week, starting with light or moderate activity for shorter amounts of time⁶. A good next step is just beyond what you do now, such as a few more minutes or one extra walk.

Does physical strength build mental resilience?

It isn't clear yet that getting stronger builds mental resilience. Resistance training in older adults is linked with better mood, less anxiety and tension, and better sleep¹¹. Physical activity in general is linked with resilience in older adults, which doesn't show that strength causes it¹⁵. Tai Chi may bring psychological benefits at least as good as strength training¹⁶, and strength training tends to improve mental health scores but not vitality¹⁷. Most of this is in people aged 60 or more. Build up gradually to muscle-strengthening on at least 2 days a week, such as hand weights or rubber strength bands⁶, alongside walking or activity you enjoy.

Does reaching fitness goals help you tackle other challenges?

It may, but carry-over is plausible rather than proven. Success in exercise can raise self-efficacy that carries over to other activities and overall quality of life⁵. Low general self-efficacy predicts poorer health outcomes and weaker protective traits such as resilience¹⁴. Keep goals small and focused on what you can do, and notice whether the "I can do this" feeling shows up elsewhere in your life.

Does confidence from exercise carry into work and social life?

The link is indirect, so treat it as possible rather than certain. People in group activity programmes described feeling more socially connected, gaining social support and meeting others with similar experiences¹⁸. It isn't clear yet whether exercise confidence changes confidence or performance at work. If you'd like activity to help your social life, pick something you can do with others.

How do supportive communities build self-esteem?

The clearest gains are in self-efficacy and sense of control rather than self-esteem itself. Encouragement from family, friends, other exercisers acting as role models and class instructors enhances self-efficacy⁵. Group exercise with an instructor also reduced fear of injury and built the skills to exercise safely⁵. Try a class with an instructor if fear of getting hurt holds you back, exercise with a friend or family member so you can encourage each other, and look for a group where people cheer each other on.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio.

Go at your own pace and listen to your body. Gentle, self-paced goals are a safer start than specific performance targets, especially if you're not very active yet^3,7. For a sore muscle or joint, or a condition flaring, ease off, and see a doctor or other health professional if it persists or gets worse.

Strength exercise is considered safe for older adults when the programme is well designed; injuries tend to come from heavy or repetitive loads, poor technique and poor exercise choice. If your high blood pressure isn't controlled, ask your doctor how to do strength exercises, because blood pressure rises during lifting¹¹.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

Activity can support how you feel, but it isn't a substitute for professional help. If you feel helpless or low most days, or low mood, anxiety or distress about exercise or your body continues, talk to your doctor or a mental health service. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), or call your local emergency number if you're in immediate danger.