Typically when we think about strength, especially in the fitness world, we talk about the size of a muscle or the reps someone can do. There is a difference between physical and mental strength, and why you can’t reach your fitness goals without a harmonious balance of both. But sometimes, we wonder how to increase mental and physical strength to achieve our goals.

Endurance is an integral part of physical and mental strength.

You might already understand the steps it takes to build up your physical endurance and decide to join a marathon to reach an ideal physical goal. Starting small with a shorter mileage or walking is a good start. Plus, you begin to eat better and monitor your nutrition to make sure you’re feeding your body with the right food for your fitness goals.

Through walking, you build up your endurance because you walk a little bit longer each day. And then you say, okay, I’m going to run a little bit or something like a run-walk. You are starting to build your running endurance.

Mentally you prepare yourself by thinking, “Yes, I’m going to get to that finish line, and by October, I’m going to run the Marine Corps Marathon, thinking, “I got this.”

You invest in all the proper running equipment and gear your running group suggested. Everything is going according to plan when it comes to adequate nutrition and the planning of your goal.

But how do we combine mental and physical strength to get the most out of getting fit and in shape? And why can’t we get physically healthy with the mental aspect?

Midlife Women’s Guide To Mental And Physical Strength

4 Powerful Tips to Increase Mental and Physical Strength

1. Set Measurable Goals

The goals we set have to have a beginning and an end. There are long-term goals like running a marathon, and a short-term goal would be running down my block.

Those goals also need to be measurable, as a marathon is 26.2 miles, and running down the block has a time goal, for instance, by the end of the week. Those are measurable distance and time goals.

Here are other examples: I will eat three servings of vegetables this week. I will drink six glasses of water each day.

For instance, starting with a smaller goal for the marathon would be starting to walk if you’ve never run before and then slowly start running. Then increase your mileage each week until you reach the desired distance on your running plan. This process should take at least six months for a beginner.

No matter the goal, make it measurable and be clear about your end goal.

2. Set Achievable Goals

When we start with a new goal or habit, we tend to be all gung-ho, often making the goals enormous. We are excited and think we can conquer the world, only to find out after a few days or weeks that we have taken on more than we can handle.

If you decide to run a marathon next week, you might be able to manage it but with a lot of pain and perhaps tears. Or if you hate vegetables, eating three servings per week may be more than you can stomach.

I recommend starting with the smallest goal that you can think of and go from there. I call those baby steps. This process will take longer to achieve your goals but with much less pain, more fun, and better results.

3. Be Consistent

Starting something new is hard, but stick with it. Give yourself a timeline. Thirty days is an excellent way to start a habit and get into the swing of things.

Repeating a habit repeatedly creates consistency, and eventually, it becomes the new normal. Suppose it’s a new habit you want to adopt, a recent activity you want to learn, or an old pattern you want to kick. It takes time.

Being consistent is part of mental strength because we know that we sometimes can find other things we’d do instead.

4. Plan For the Unexpected

Not everything will go smoothly. You have been following your plan for a week or more, but something unexpected happened, something you didn’t plan on. Your mind starts playing tricks, telling you, “You can’t do this; this is too hard!” “I’m tired!” “I don’t want to get up; it’s 5 am!”.

Your body is SORE, your calves hurt, and your hamstrings are tight. Your mind says, “Are you nuts?” “Why did you think you could do this?”.

The training or the new habit lost its luster and became hard, uncomfortable, or inconvenient.

My 30 years in the fitness industry, having trained all kinds of people, from athletes to recreational exercisers to seniors and kids, leads to the same outcome: Everybody’s mind is “Yay!” in the beginning, and then it’s not so good. Here’s where our mental toughness comes in. Physical and mental strength must work together to help you achieve your goals.

We all have goals, plans, and dreams we want to accomplish and realize. Physical and mental strength is a crucial part of this. They’re like buds. They stick together, and if one is not supporting the other, you will not succeed. It may be painful, and it may not be super exciting to stay consistent. But guess what? You will reach the goals you set for yourself.

Just getting started?

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