The Shift: Mindset
In 2024, during my training for nationals, I burned myself out. I had a month between my state meet and my national meet, and shocker, I was struggling. I dreaded going to the gym, was short-cutting workouts, had horrible nutrition, and was balancing 2 jobs and a class. Through my training up to nationals, I seriously considered dropping out of the meet, but I am so glad I didn’t because I learned from it. Even though I was a 100kg national champion and worlds team qualifier, I felt empty. I didn’t feel a sense of accomplishment during that moment; I felt relief that the meet was finally over. It took me months of reflection to see how far I had come and to appreciate it. What switched? My mindset. At first glance, it’s a simple concept, but it was one of the hardest things to navigate.
All of my mindset change boiled down to how I talk to myself and my overall outlook on powerlifting. I went from seeing going to the gym as a chore to feeling like I get to be here. How cool is it that I have a body that can perform the way I need it to? Another big switch I made was thinking that I was nothing without powerlifting; I really made it my entire identity. While it’s good to be dedicated to something, dedication doesn’t equal identity, and I had to give myself a hard reality check. I went even as far as listing all the other hobbies I have and every quality I liked about myself that didn’t have to do with powerlifting.
One big lesson I learned from being in the gym and powerlifting was that progress isn’t always linear and visible. So often we athletes beat ourselves up over a bad lift or practice when in reality, consistency will always trump perfection. Sometimes the most progress that you’ll make isn’t always what you can see, but rather better technique, more energy, improved confidence, better recovery, and better consistency. I had a big shift after I had meniscus surgery in 2025. I had to learn to trust my body again. I was really hard on myself because I wasn’t where I was before surgery. I took a step back and realized that I was making progress even though I couldn’t see it. I was able to get back to confidently being under the barbell and squatting heavy.
I challenge you for 7 days to switch your mindset.
Day 1: Notice your thoughts
Pay attention to the way you talk to yourself about your body, progress, and ability. When you feel those negative thoughts arise, don’t feel ashamed of them; identify the thought and ask yourself, “Is this thought helping me move forward?”
Day 2: Replace “All or Nothing” thoughts
You don’t need a perfect workout or training week to make progress. Today, replace “I can’t do everything, so I might as well do nothing” with: “Something is better than nothing”. Progress over perfection.
Day 3: Focus on what your body CAN do
Your body isn’t just a training tool. It is something deeply complex that allows you to move, train, recover, grow, and experience life. Today write down three things your body allows you to do that you are grateful for.
Day 4: Redefine Progress
Progress is not only measured by what you can physically see. Think about all the non-physical signs of progress you’ve experienced.
Maybe it’s:
Better confidence
Having more energy
Improved technique
Better consistency
Day 5: Keep one promise to yourself
Today, make and keep one realistic small promise to yourself.
Maybe you can:
Go for a walk
Complete your workout
Drink more water
Go to bed earlier
Eat a well-balanced meal
Take recovery time
The goal isn’t to do everything, but rather to prove to yourself that you can trust yourself.
Day 6: Reframe a setback
Think of a recent setback. Instead of asking “why did I fail?” ask “What can this scenario teach me?” A missed workout, bad training session, or a period of inconsistent training does not erase your progress. It allows you to learn so you can move forward.
Day 7: Make the Shift
Write down the person you want to become, not just physically but holistically. Then ask yourself: “What is one thing that person would do today?” Go ahead and do that. You don’t have to transform overnight, but make small choices that align with the person you are becoming.
That is the shift. Your mindset doesn’t change in one day, but one day can change its direction.
