# Building confidence > Confidence mostly grows from your own experience of managing activity, so start with an amount that feels easy, set small goals you can reach, and build up at your own pace. Support from friends, family or a group can help. Whether this confidence carries over to work or social life isn't clear yet. - Type: Guide - Topic: Habits & Motivation › Mindset & Confidence - Status: test content, not reviewed yet - URL: https://twikka.com/learn/building-confidence - Updated: 2026-10-21 - **Confidence comes from doing:** your own successes appear to be the main source of confidence in exercise [1]. - **Start small:** beginning with a little and building up helps you feel able to continue [2]. - **Small, achievable goals work best,** and you can raise them at your own pace [3]. - **Other people help:** support from friends is linked with more activity [4]. - **Spill-over is possible, not proven:** success in exercise can carry over to other areas of life [5]. ## 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 continuing [2]. Any amount counts: even 10 or 15 minutes at a time, or two or three 10-minute walks a day [6]. Choose something you enjoy, as you're more likely to keep doing it [3]. Keep a simple record, even on paper, because goals work better when you can see your progress [7]. Ask a friend or partner to join you [4]. > **Try this:** Pick one short walk you can manage on two days this week. Write it on paper and tick it off when it's done. ## 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 goal [1]. It matters because it consistently predicts health behaviours, including physical activity [1]. Adults with lower self-efficacy are less likely to join health programmes and keep up new habits [8]. 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 most [1]. 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 activity [5]. The NHS advises small, achievable goals that you raise at your own pace, and celebrating each one; a tough target can make giving up tempting [3]. 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 active [3]. The likely routes are better skills, fitness, health and social life, which are linked with better self-perception [9]. Previously inactive older adults said they felt accomplished afterwards for doing something good for themselves, even when it didn't feel good at the time [5]. 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 you [10]. 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 thing [10]. In groups, members cheering each other on, sharing information and being accountable to others can raise self-efficacy and your sense of control [5]. 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 community [11]. More hours of group activity go with fewer depressive symptoms, though that doesn't prove cause [12]. Lower self-efficacy is linked with more depression, anxiety and stress [8]. If you feel helpless, it may help to rethink beliefs about why you've been inactive, in ways that motivate you to move [13]. 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 things [14]. 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 task [7]. Work slowly towards 150 minutes of moderate activity a week, starting with light or moderate activity for shorter amounts of time [6]. 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 sleep [11]. Physical activity in general is linked with resilience in older adults, which doesn't show that strength causes it [15]. Tai Chi may bring psychological benefits at least as good as strength training [16], and strength training tends to improve mental health scores but not vitality [17]. 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 bands [6], 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 life [5]. Low general self-efficacy predicts poorer health outcomes and weaker protective traits such as resilience [14]. 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 experiences [18]. 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-efficacy [5]. Group exercise with an instructor also reduced fear of injury and built the skills to exercise safely [5]. 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 lifting [11]. 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. ## Quick answers ### How small can I start and still count? Very small counts. Any amount of activity is good for you, so it's fine to start off easy, and any amount is better than none. A short walk is a real start. Once that feels manageable, add a little more time or one extra walk, at your own pace. ### What should I do if I miss a week or fall off track? Missing a week is common, and you can pick up again. Make your next goal smaller rather than giving up, such as a short walk you know you can manage. Keep a simple record, even on paper, so you can see what you have done, then build up gradually. ### Is it better to exercise with other people or on my own? Both can work. Support from friends and family is linked with more activity, and exercising with a partner has worked well in programmes for older adults. A class with an instructor can ease worries about getting hurt. If you prefer to go alone, choose something you enjoy. ## Sources 1. Egele VS, Klopp E, Stark R (2025). An empirical ranking of the importance of the sources of self-efficacy for physical activity. Health Psychology and Behavioral Medicine. https://doi.org/10.1080/21642850.2025.2567322 2. Madigan CD et al. (2025). Understanding Adult's Experiences and Perceptions of How to Maintain Physical Activity: A Systematic Review and Qualitative Synthesis. International Journal of Behavioral Medicine. https://doi.org/10.1007/s12529-024-10335-w 3. NHS. Be active for your mental health - Every Mind Matters. https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/be-active-for-your-mental-health/ 4. Smith GL et al. (2017). The association between social support and physical activity in older adults: a systematic review. The International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/s12966-017-0509-8 5. Royse LA et al. (2023). "It's not time for us to sit down yet": how group exercise programs can motivate physical activity and overcome barriers in inactive older adults. International Journal of Qualitative Studies on Health and Well-Being. https://doi.org/10.1080/17482631.2023.2216034 6. National Institute of Diabetes and Digestive and Kidney Diseases (2025). Keep Active & Eat Healthy to Improve Well-being & Feel Great. https://www.niddk.nih.gov/health-information/weight-management/keep-active-eat-healthy-feel-great 7. Swann C et al. (2026). Goal Setting in Exercise and Physical Activity: An Expert Statement on Behalf of Exercise and Sports Science Australia. Sports Medicine. https://doi.org/10.1007/s40279-025-02373-5 8. Diehl M et al. (2023). Examining the Malleability of Negative Views of Aging, Self-Efficacy Beliefs, and Behavioral Intentions in Middle-Aged and Older Adults. The Journals of Gerontology Series B, Psychological Sciences and Social Sciences. https://doi.org/10.1093/geronb/gbad130 9. Physical Activity and Self-Esteem (2017). Coventry University. https://pureportal.coventry.ac.uk/en/publications/physical-activity-and-self-esteem-2/ 10. Streetman AE et al. (2025). Exercise empowerment: a scoping review of randomized controlled trials and quasi-experimental physical activity interventions. The International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/s12966-025-01859-9 11. Fragala MS et al. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0000000000003230 12. Gonnord T et al. (2023). Positive impact of social relationships fostered by physical and/or cognitive group activity on older people's quality of life: PRISMA systematic review. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2023.1166072 13. Parker PC et al. (2022). Attributional retraining: Promoting psychological wellbeing in older adults with compromised health. Frontiers in Sports and Active Living. https://doi.org/10.3389/fspor.2022.949501 14. Whitehall L et al. (2021). The General Self-Efficacy of Older Adults Receiving Care: A Systematic Review and Meta-Analysis. The Gerontologist. https://doi.org/10.1093/geront/gnaa036 15. Toth EE et al. (2024). Physical Activity and Psychological Resilience in Older Adults: A Systematic Review of the Literature. Journal of Aging and Physical Activity. https://doi.org/10.1123/japa.2022-0427 16. Wong MYC et al. (2024). Effectiveness of resistance training on resilience in Hong Kong Chinese older adults. Cogent Psychology. https://doi.org/10.1080/23311908.2024.2426873 17. Kashi SK, Mirzazadeh ZS, Saatchian V (2023). A Systematic Review and Meta-Analysis of Resistance Training on Quality of Life, Depression, Muscle Strength, and Functional Exercise Capacity in Older Adults Aged 60 Years or More. Biological Research for Nursing. https://doi.org/10.1177/10998004221120945 18. Tcymbal A et al. (2022). Interventions simultaneously promoting social participation and physical activity in community living older adults: A systematic review. Frontiers in Public Health. https://doi.org/10.3389/fpubh.2022.1048496 --- Source: Twikka (https://twikka.com/learn/building-confidence). General information about physical activity, not medical advice.