“Whether you believe you can or cannot, you are right”.  Scientists call this concept self-efficacy.  Albert Bandura, a psychologist at Stanford University coined the term in 1977. Self-efficacy is having  confidence in your ability to successfully perform a  task or behavior.

Many people are confident that they can start an exercise program, but often have doubts about maintaining a fitness program over time. The daily challenges of life and work often present setbacks and obstacles to exercise. 

Your sense of confidence that you can achieve something plays a large role in whether or not you will have success in developing and maintaining new behaviors.

If you have never run before, your confidence level that you can complete a 5 mile race will probably be low and your chances of success will be low. Believing that you can achieve a goal, increases your chances of success.

When you have high self-efficacy, you tend to view tasks as challenges to master. You set challenging goals and stay committed to them, persevere when obstacles arise, and bounce back quickly after setbacks.  Confidence in your ability to achieve in one area often gives you the confidence to try and achieve new things. 

Your past performance, observing how others perform, receiving encouragement from others, and physiological cues can influence self-efficacy.  Past performance is the most powerful way to develop confidence in achieving new goals. Success breeds success.  Each time you try something new and are successful, the more you believe that you can be successful in the future.

To build your confidence in achieving your fitness goal start with small goals that you feel are achievable and build on your success. For example, if you already can squat your bodyweight for 10 repetitions, set your next goal for 20 repetitions or 10 repetitions with 25 pounds of resistance.  Increase your goal slowly and consistently over time. Your goal should be more than you are currently doing, but not out of reach. If you are new to exercise, set a goal of working out just two times a week and add days as your confidence increases in your ability to maintain this exercise schedule.

If your goal is to perform a pushup, observing someone similar to you performing pushups will increase your confidence that you can also complete a successful pushup. The more similar the person appears to you the better. If the person is about the same age and has about the same fitness level as you, your belief that you can do a pushup will increase even more. 

A cheerleader or coach can also increase your self-efficacy. A good personal trainer will support and push you within your ability to achieve your goals.  Receiving positive feedback and coaching on your performance will strengthen your belief in your ability to complete a new goal.  At Strength for Life we often use positive feedback to reinforce the ability to complete an exercise or class when our clients are not completely sure of their ability to successfully complete the exercise or class. 

You can also be your own cheerleader. Keep a journal of your accomplishments. This can be as simple as recording the exercises, weights and repetitions you performed each day. Over time, you can see how much you have improved. Cheer your success as you build confidence in your ability to succeed at more challenging tasks.

Anxiety and stress are physiologic variables that can detract from your confidence levels. Practicing relaxation techniques and using positive self talk can help when trying new tasks.

Improving your belief that you can achieve your fitness goals and maintain a fitness program will play a large part in your success. Believe and you will achieve!