10 Mindset Mistakes Holding You Back from Building Strength & how to break free

1. “I Need to Shrink, Not Build”

  • Mistake: Focusing on losing weight instead of building muscle.

  • Mindset Shift: Reframe this belief by focusing on the benefits of strength, not the scale. Shifting your mindset from shrinking to building will naturally lead to fat loss and increased metabolism.

2. “More Cardio, Less Food Will Fix It”

  • Mistake: Believing that more cardio and fewer calories is the key to weight loss.

  • Mindset Shift: It’s understandable that your mindset is stuck here—many of us were raised with this idea. But menopause brings hormonal changes that require a different approach. Strength training optimizes metabolism and balances hormones. If you enjoy cardio, keep doing it—but adding strength training is crucial to get the results you want.

3. “Strength Is for Young Women”

  • Mistake: Thinking you’re too old to build muscle.

  • Mindset Shift: Reframe the belief by focusing on how strength benefits women of all ages, especially during menopause. Muscle growth is possible at any stage of life, and building strength is key to staying active, healthy, and resilient as you age.

4. “If I Don’t See Results Fast, I’m Failing”

  • Mistake: Expecting immediate results and feeling discouraged when progress is slow.

  • Mindset Shift: Real progress takes time, especially during menopause when hormonal shifts can make changes slower to appear. But instead of focusing solely on quick results, track how you feel—both in the gym and in your daily life. Can you lift more easily, walk with less effort, or feel more energized? These signs of progress matter just as much. By nurturing and building your strength day by day, you’ll notice changes that are more sustainable and impactful in the long run. Don’t rush the journey—you’re building lasting strength.

5. “I’ll Never Be as Fit as I Used to Be”

  • Mistake: Dwelling on past fitness levels and believing it’s too late to feel fit and strong again.

  • Mindset Shift: Focus on what’s possible right now. When you stop restricting and start nurturing your body, you’ll feel much better, not just in the short term, but in the long run. The strength and vitality you build now will surprise you. Believe me—you won’t want to go back once you start feeling the freedom of letting go of your mindset barriers. The more you nurture your body, the more it will respond, and you’ll discover a level of fitness that feels even better than before.

6. “I Don’t Have Time to Build Strength”

  • Mistake: Thinking strength training requires too much time.

  • Mindset Shift: You might feel like you don’t have time, but you don’t have time not to build strength. Women lose 45% of their strength between ages 50 and 80, and around 10% of muscle strength during the last 3 years of perimenopause. Protect your future self by prioritizing even small, consistent strength workouts now.

7. “I Can’t Build Muscle During Menopause”

  • Mistake: Believing menopause makes it impossible to gain muscle.

  • Mindset Shift: Challenge this limiting belief—muscle growth is possible at any age with the right approach. Building strength will help you feel better, regain confidence, and improve your overall health during menopause.

8. “I Tend to Chase Social Media Trends”

  • Mistake: Getting distracted by the dopamine rush of following the latest fitness trends—whether they’re designed for younger women, men, or bodybuilders.

  • Mindset Shift: It’s easy to get pulled into the dopamine hit of something new and shiny, but it distracts you from what truly works for you. Instead, find pleasure in your own regimen and stay focused on your long-term goals. Consistency and enjoyment will help you achieve the lasting results you’re after.

9. “My Body Isn’t Capable of Change”

  • Mistake: Thinking your body can’t improve after menopause.

  • Mindset Shift: Challenge this fixed mindset by focusing on small wins and incremental strength gains. Your body is absolutely capable of change—one step at a time.

10. “I Have to Do It vs. I Want to Do It”

  • Mistake: Thinking you “have to” exercise, eat well, or follow a routine out of obligation or fear.

  • Mindset Shift: Shift from “have to” to “want to”. When you focus on the pleasure and benefits you gain from building strength—like feeling powerful, energized, and healthy—it transforms the journey into something enjoyable and sustainable. Lower the pressure and make it about the positive results you want, not the fear of negative outcomes.

Congratulations on Taking the First Step to Building Your Strongest Self!

Building strength is about more than lifting weights; it’s about shifting your mindset to work with your body, not against it. The fact that you’re here, exploring these 10 mindset shifts, is proof that you’re ready to take control, feel empowered, and create real change. 🧠✨

Embrace these mindset shifts and know that every small change adds up. Each step you take brings you closer to strength, resilience, and confidence. Remember, you’re not just building a stronger body—you’re building a stronger mindset.