Hey loves,

Before I started my fitness journey, I battled with low self esteem, low self worth and my own insecurities.

My battle was pronounced by my country’s view of women and the devaluation I often felt just for being one.

I didn’t think I had much value, of course, only when I left the country did I feel bursts of self confidence and self-hood to begin with.

My own sensitive disposition and subjective discomfort with being a woman in the Middle East drew me to fitness.

It was in encompassing my frame in a structure outside of the family that I got to know who I, as Tara, truly was.

Gym bypassed years of toxic relationships, bad habits and codependency to men and family structures.

It finally gave me oxygen, encompassing my own body, my own mind and working towards a better future for myself.

Exercise transforms more than just the body, it alters our self-perception. In my case, it neatly defined it. It said “this is you” and drew an outline.

This blog post will cover how fitness can quite literally transform our self confidence, self esteem and belief in ourselves.

What Is Self-Confidence, Really?

Self-confidence refers to the belief in own abilities, worth, and value. It means knowing who we are, not being afraid of the power that holds and operating in the world with that knowing.

Confidence is quite different than arrogance in the sense that it is not loud, it is not an exhibition of strength, it is instead a quiet power that we possess.

Power, of course, is an exercise of choice rather than pure actualized form.

Perfectionism is also not confidence and this is why many people struggle with achieving it. It isn’t that one must earn confidence or one must always exhibit belief in one’s self in a way that is visible to others.

No, confidence whispers. It is a quiet knowing that draws us out of exhibition and into presence. It is shaped by a mental, emotional and physical commitment to maintaining it.

In simpler terms, confidence is a maintenance of frame without trying to alter the frame of others.

Many say confidence is about not having to perform, not having to impress a soul. Maybe that is the best way to put it.

The Psychological Benefits of Exercise

Exercise increases endorphins, dopamine, and regulated our mood. A study by Boecker et al. (2008) used PET scans to observe changes in the brain during aerobic exercise and found a noticeable increase in endorphin release.

These are the same natural opioids responsible for the famous “runner’s high” which is that post-workout calm and euphoria many people feel.

Similarly, research by Meeusen and De Meirleir (1995) found that physical activity boosts levels of dopamine, serotonin, and norepinephrine which are three critical neurotransmitters that help regulate mood and energy.

When you’re low on them, you’re more likely to feel tired, unmotivated, or anxious. Exercise naturally raises these levels, offering a powerful mood reset without needing a prescription.

It also reduces anxiety and depression. In a landmark study, Blumenthal et al. (2007) found that exercise was just as effective as antidepressant medication in treating adults with major depressive disorder over a 16-week period.

This means that the simple act of moving your body could have the same emotional benefit as a prescription pill with none of the harmful side effects.

Additionally, a review by Asmundson et al. (2013) concluded that aerobic activity like running, walking, and cycling can reduce anxiety symptoms in both the short and long term.

It helps regulate your nervous system, calm your heart rate, and lower cortisol which is the stress hormone (that also kills gains!).

Exercise also leads to greater emotional resilience through the processes of goal-setting and consistency.

Steinberg and Sykes (1985) found that consistent physical activity improves frustration tolerance, self-regulation, and mental endurance. These are all key traits of resilient people.

Whether it’s finishing a workout when you don’t feel like it, or pushing through a tough set, these small acts reinforce your ability to handle discomfort and persevere.

Meanwhile, Richardson et al. (2005) showed that setting structured, realistic fitness goals can lead to higher levels of self-efficacy and long-term behavioral change.

Translation? When you learn to trust yourself to follow through at the gym, that trust spills over into every other part of your life.

Body Image and the Mirror Effect

Physical changes lead to us appreciating our bodies more. It isn’t just about fitting into a beauty standard or emulating a particular aesthetic, it’s about seeing how intricately and wonderfully the body responds to weight training.

The body responds well to lifting, eating high protein and resting. It does so in a way that gives us a newfound appreciation of its intelligence. It makes us literally look our best and that feeling is absolutely priceless.

There is immense power in appreciating our body’s strength and functionality over just aesthetics. So many women start their self actualization process after getting stronger.

Furthermore, strength training improves our bodily-spatial awareness/intelligence. Our posture also improves, this posture improvement gives us the space to admire our bodies in the mirror, as works of art, masterpieces carefully crafted by our discipline.

Imagine how that inner victory manifests itself in our lives! Imagine how this shift from toxic shame/self-hate or disgust to pride allows us as women to step into our power.

The final part of how these internal shifts alter our external world is via eliminating the concept of social comparison.

We become much better self advocates for ourselves when we have an avenue of self-improvement as opposed to comparison.

Focusing on self-recognition and having an inwardly focused motivation leads to better success with a much higher satisfaction rate.

This is in comparison to the externally driven comparison trap. Comparison and competition with others is a path towards envy, self destruction and in moralistic terms, a troubled soul.

Small Wins, Big Confidence

What better way to build confidence then by making and keeping the promises that we make to ourselves?

What strong forces truth and honesty are and how powerful can we be if we direct that force towards our own progress and success.

Clinical psychologist and viral social media personality and professor Jordan Peterson often talks about how “self esteem” is rooted in having an honest self view of ourselves.

He believes that the idea of self esteem doesn’t necessarily exist in terms of a skill to develop or build, but is about us having an honest view of ourselves that allows us to operate in the world more successfully.

Being honest with ourselves (shortcomings and all) aka having good self esteem within this context means holding ourselves accountable at the gym.

It looks like tracking our progress meaning how many reps we performed, what our strength and endurance is week per week and keeping track of any mindset shifts.

Showing up (even imperfectly) builds self-trust. What a beautiful relationship with ourselves when it is built on this force, not a soul can tell you who you are or project onto you when you are armed with truth and self-respect of this level.

Exercise as Empowerment, Especially for Women

Strength training is truly a game changer when it comes to helping women reclaim power, agency, and self-image.

When it comes to specific cultural or societal expectations, unlearning them often comes when we undergo some type of transformational process.

My own internalized experience of submissiveness, passivity and even codependency was properly interrupted by my ongoing quest to build a better body.

Some of these belief systems wither and disappear softly into the background as we learn to claim our selfhood. Owning our strength therefore becomes the antidote to unlearning a lot of our conditioning.

Habits That Support a Confidence-Boosting Routine

Focus on consistency over intensity. Consistency will get you farther in fitness and in life than a few good weeks or exceptional training sessions.

Rest and recovery are important as well, let them work as confidence builders, teaching you how to honor your body.

Finally, you can boost your confidence by surrounding yourself with uplifting environments (ie: gym culture or online communities).

When Confidence Wavers: How to Keep Going

Dealing with setbacks, plateaus, or bad body image days can be incredibly unsettling. Learning how to do so can be life changing and character building.

On those days, you have to rely on discipline, you therefore purely show up and rationalize backwards, or don’t do the latter if you’re reasonable.

On tough days, affirmations, journaling, and other tools that can reconnect you with your “why” are extremely helpful.

Progress isn’t linear, it’s the totality of days in an out, ups and downs, left and right turns. Missed exits even count and that’s okay, it can get messy but it’s always worth it.

Conclusion

Confidence isn’t about looking perfect or being seen or heard, it’s about feeling powerful, worthy, and capable to the extent that you could feel it even if you were muted.

Every workout is a vote for the version of you that believes in herself. I implore that you take fitness as a character-building process, a place to practice integrity and honor and true humility.

All I ask is that you try a strength-based workout this week and reflect on how you feel after, focus on your posture, your moods, empowering thought patterns or even a silencing of your inner critic.

Those truly count more than an aesthetic physique.

I hope that you enjoyed this blog post on Stronger Every Day: How Exercise Builds Lasting Self-Confidence, please let me know what you thought about it in the comments section below!