As a health and fitness coach, you’ve probably noticed something interesting about your clients. Some seem to hit their stride quickly, while others struggle despite having the same knowledge, resources, and support. Often, the difference isn’t physical; it’s mental. Limiting beliefs, those deeply ingrained thoughts that hold people back, can derail even the most dedicated client.
If you’re serious about helping your clients transform not just their bodies but also their lives, you need to get skilled at recognising and addressing these barriers. This isn’t a skill you master overnight, but the more you practice and the more in-depth your understanding becomes, the more effective you’ll be at creating real, lasting change for your clients.
Let’s dive deep into what limiting beliefs are, how to spot them, and practical, actionable strategies for helping your clients overcome them.
What Are Limiting Beliefs?
Limiting beliefs are negative thoughts, assumptions, or perceptions that people accept as truths. These beliefs often operate under the radar, influencing decisions, behaviours, and outcomes without the individual even realising it. They frequently stem from past experiences, cultural or societal conditioning, fear of failure, or even a protective mechanism designed to shield someone from potential disappointment.
For example, let’s break down a few common limiting beliefs:
- “I’ll never lose weight because I’ve failed so many times before.”
- “I’m not an athlete, so I can’t keep up with a training program.”
- “Healthy food is too expensive, so I can’t afford to eat better.”
- “I’m too busy to prioritise my health.”
These beliefs can paralyse your client’s progress before they even start. The problem is that these beliefs feel incredibly real to the person holding them. They often seem like unshakable facts rather than opinions or assumptions. And because they are so deeply rooted, clients might not even be aware that they’re operating from these limiting frameworks.
To address these beliefs, you first need to understand their origins. People’s limiting beliefs are often tied to past failures, emotional trauma, or societal influences that reinforce feelings of inadequacy or unworthiness. For example:
- A client who grew up in a household where weight struggles were common might internalise the idea that being overweight is inevitable.
- Someone who’s tried multiple diets and failed may feel doomed to a cycle of failure.
- A person raised in a financially insecure environment may genuinely believe that healthy food is unattainable.
Understanding these underlying influences is critical because you’re not just tackling surface-level thinking, you’re addressing years, sometimes decades, of deeply ingrained mental conditioning.
How to Spot Limiting Beliefs in Your Clients
Clients don’t always walk into a session and announce their limiting beliefs (but wouldn’t it be nice if they did?). Instead, you have to become an investigator. Reading between the lines, asking the right questions, and observing their behaviours and thought patterns. Here are the key ways to identify limiting beliefs, along with a detailed analysis of what each involves:
1. Negative Self-Talk
Negative self-talk is often the most glaring and obvious indicator of limiting beliefs. It’s like a flashing neon sign pointing to what’s holding your client back. When someone repeatedly uses negative language about their own abilities, it’s a strong sign that their internal narrative is working against them.
Clients might say things like:
- “I’m so bad at this.”
- “I’ll never be able to do that.”
- “I’m not built for this kind of thing.”
But these aren’t just passing comments; they’re windows into deeper mental frameworks.
For example, someone who says, “I’ll never be able to lose weight” might have internalised years of societal pressure, comparisons to others, or past failures that have been left unresolved.
Pay attention to repetitive phrases, as these are your clues to what’s running on autopilot in their minds.
How to dig deeper:
- When you hear negative self-talk, don’t let it slide. Ask your client, “What makes you say that?” or “When did you first start feeling that way?” This opens the door for them to reflect and identify the root of their thoughts.
- Share examples of other clients or relatable success stories to help them see that their negative narrative isn’t necessarily the truth.
- Help them practice flipping their language. If they say, “I can’t,” work with them to say, “I’m learning how to…” or, “I haven’t yet, but I will.”
2. Resistance to Change
Resistance can be subtle or outright defiant, and it often signals a deeper belief that change is impossible, not worth the effort, or too overwhelming. For example:
- A client might resist incorporating resistance training because they believe they’re “too old” to build muscle, an assumption rooted in misconceptions about ageing.
- They might push back against dietary adjustments because they fear failure or think that “healthy eating is boring.
Resistance often stems from a mix of fear, doubt, and past experiences where attempts to change didn’t go as planned. If you push too hard without addressing the underlying belief, you risk reinforcing their resistance.
How to recognise resistance:
- Notice when your client consistently avoids certain suggestions or seems hesitant to commit to a plan.
- Pay attention to their body language during discussions about change. Are they crossing their arms, avoiding eye contact, or responding in short, dismissive phrases?
How to work through resistance:
- Start small: Break new habits into bite-sized, manageable steps. For example, instead of overhauling their diet, suggest swapping one unhealthy meal a day with a healthier option.
- Validate their concerns: “I understand why this might feel overwhelming. Let’s talk about what feels manageable for you right now.”
- Encourage them to imagine the positive outcomes of the change: “How do you think you’ll feel after taking this step?”
3. Excuses and Justifications
Excuses and justifications often mask deeper fears or misconceptions. A client might say, “I don’t have time to meal prep,” but what they’re really saying is, “I don’t believe this effort is worth my limited time,” or “I’m afraid I’ll fail, so I’d rather not try.”
Common excuses include:
- “The gym is too far.”
- “Healthy food is too expensive.”
- “I’m just not a morning person, so I can’t exercise before work.”
While some excuses are valid to an extent, repeated patterns reveal a mindset barrier that needs addressing.
How to handle excuses:
- Reframe their excuses as challenges to solve together. For example, if they say, “Healthy food is too expensive,” explore cost-effective options like meal prepping in bulk or buying frozen vegetables.
- Highlight how small changes can fit into their existing routines. For example, if the gym feels too far, suggest bodyweight exercises they can do at home.
- Get to the root cause by asking, “What would need to change in your life to make this more feasible?” or “What’s stopping you from trying a smaller version of this change?”
4. Patterns of Self-Sabotage
Self-sabotage is a more complex and layered form of resistance. It often occurs when clients get close to achieving success but then take actions that undermine their progress. This could include:
- Missing sessions when they’re on the brink of achieving a fitness milestone.
- Overeating after a week of sticking to a meal plan.
- “Forgetting” to track progress or stay accountable.
Self-sabotage often reveals a fear of success or a belief that they don’t deserve to achieve their goals.
For example, someone might fear that losing weight will make them feel judged by friends or family. Or they might believe that even if they succeed temporarily, they’ll eventually fail, so they sabotage themselves to avoid the disappointment of failing later.
How to address self-sabotage:
- Help them reflect on why they self-sabotaged: “What were you feeling or thinking before you decided to skip that session?”
- Normalise setbacks and reinforce the idea that progress isn’t linear. This helps reduce the shame clients might feel about sabotaging themselves.
- Shift their focus from perfection to consistency. Teach them that missing one workout or overeating once doesn’t mean they’ve failed.
- Explore their fears around success or failure. For example, you might ask, “What would life look like if you achieved your goal? How would that feel?”
By paying attention to these four key indicators (negative self-talk, resistance to change, excuses and justifications, and patterns of self-sabotage) you’ll be able to uncover many of the limiting beliefs holding your clients back.
But remember, spotting these beliefs is just the first step. The real magic happens when you work with your clients to reframe these beliefs and replace them with more empowering narratives that align with their goals.
Strategies to Address Limiting Beliefs
Once you’ve identified a limiting belief, your job is to help your client challenge and replace it with a more empowering mindset. This requires patience, empathy, and a structured approach.
1. Help Clients Recognise Their Beliefs
Awareness is the cornerstone of change. Most clients are unaware of the limiting beliefs shaping their actions. Start by observing patterns in their language, behaviour, or decision-making.
For example:
- If they frequently say, “I’m not disciplined enough,” acknowledge it gently: “I’ve noticed you often say you’re not disciplined enough to stick to a plan. Let’s unpack that a bit. Where do you think that’s coming from?”
Engage in open-ended questions to help them reflect on their belief’s origin and impact. For instance:
- “When did you first start feeling this way? Was it triggered by a specific event?”
- “How does this belief influence your choices or how you approach challenges?”
Encourage clients to identify other areas of life where this belief might appear. This creates a comprehensive picture of its effect and motivates them to see the importance of addressing it.
Coaching Tip: Create an environment of non-judgment. Often, clients fear being “called out,” so frame your questions as curious inquiries rather than critiques. This fosters trust and openness.
2. Reframe the Belief
After recognition, guide your clients to reframe the belief by seeing it from a different, more constructive perspective. A reframed belief shifts the focus from perceived failure to growth and possibility.
For example:
- “Instead of thinking ‘I’ll never lose weight,’ let’s reframe it as ‘I haven’t found the right strategy for me yet, but I’m learning.’”
- “Replace ‘Healthy food is too expensive’ with ‘I’m learning how to budget for healthier choices that support my goals.’”
Emphasise the difference between a fixed mindset (“I can’t change”) and a growth mindset (“I’m capable of learning and improving”). Share relatable examples or success stories to demonstrate the power of reframing.
Practical Exercise: Introduce affirmations as a daily practice. Provide them with statements like, “I am capable of creating positive changes,” and ask them to repeat these affirmations consistently. This rewires the brain over time and reinforces the new belief. It can seem a bit cringe-inducing at first, but it can be quite effective.
3. Set Small, Actionable Goals
Clients with limiting beliefs often feel overwhelmed because they focus on the big picture and perceive it as unattainable. Breaking their goals into smaller, manageable steps makes the process less daunting and more achievable.
For example, if a client believes they can’t stick to a workout routine, don’t start with a six-day program. Instead, suggest two 15-minute sessions per week. Once they achieve this, incrementally increase frequency or duration. Success builds confidence, which directly challenges the limiting belief.
Use SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals to structure their progress. Celebrate each milestone, no matter how small, as tangible proof of their ability to succeed.
Coaching Tip: Document their progress and regularly review it together. Seeing their achievements written down provides a visual affirmation that counters their limiting beliefs.
4. Use Evidence to Challenge the Belief
Hard evidence can dismantle even the most deeply rooted limiting beliefs. Remind your client of past successes, whether in fitness, work, or personal life, to show they’re capable of more than they think.
For example:
- “Remember when you doubted your ability to run even half a mile? And now you’ve completed your first 5K? That’s proof you can accomplish big goals.”
Highlight how these successes were achieved through effort and consistency, not innate talent. This helps clients realise their capabilities are not static but can grow with time and perseverance.
Coaching Tip: Encourage clients to keep a “wins journal.” Ask them to jot down even small victories daily, such as choosing water over fizzy drinks or completing a workout. This running list serves as a powerful resource to revisit during moments of self-doubt.
5. Address the Underlying Fear
Many limiting beliefs stem from deeply rooted fears—fear of failure, fear of judgment, or even fear of success. Helping clients confront these fears is crucial for lasting change. Start by creating a safe, judgment-free space where they feel comfortable discussing these fears openly.
Probing questions to explore fear:
- “What’s the worst that could happen if you tried and failed?”
- “What would success look like for you? How would it change your life?”
- “Is there a past experience that shaped your fear? How did you cope then, and what did you learn?”
Sometimes, fears are amplified by irrational thoughts or untested assumptions. Work with your client to separate realistic concerns from exaggerated scenarios. Once fears are broken down into smaller, manageable pieces, they’re easier to address.
Coaching Tip: Teach your clients mindfulness or breathing exercises to help them stay grounded when fear arises. Combining mental strategies with physical calming techniques can create a more holistic sense of control.
6. Celebrate Wins (No Matter How Small)
Positive reinforcement is one of the most effective tools in your arsenal. Celebrating even the smallest achievements builds momentum and helps replace limiting beliefs with empowering ones.
Make celebrations meaningful and personal. Instead of a generic “good job,” be specific: “I’m really proud of how you prioritised meal prepping this week. That’s a big step forward!” Tailoring praise to their effort reinforces their ability to succeed.
Practical Exercise: Create a reward system. For instance, if they stick to their fitness routine for two weeks, they earn a reward (e.g., a new workout outfit or a relaxing self-care day). Rewards tied to their progress help cement positive associations with their efforts.
7. Teach Them to Be Kind to Themselves
Clients who are stuck in limiting beliefs often have harsh inner critics. Teaching them self-compassion can gradually erode these narratives and open the door to healthier mindsets.
Introduce them to self-kindness techniques, such as:
- Journaling: Encourage them to write about three things they like about themselves every day.
- Mindfulness: Help them practice being present and observing their thoughts without judgment.
- Positive self-talk: Ask them to imagine they’re speaking to a close friend. Would they be as critical? Likely not. Show them how to adopt this kinder tone toward themselves.
Coaching Tip: Suggest books or resources on self-compassion, such as Kristin Neff’s “Self-Compassion.” These tools can deepen their understanding and application of self-kindness principles.
Each of these strategies offers a unique way to chip away at limiting beliefs. As a coach, your role isn’t to “fix” your clients but to guide them toward discovering their own potential and reshaping their mindset. With consistency and empathy, these approaches will empower your clients to break free from mental barriers and achieve the transformative results they deserve.
Final Thoughts on How to Identify and Address Limiting Beliefs in Your Clients
You’re not just a health and fitness coach, very often you’re a mindset coach too. Helping clients identify and overcome limiting beliefs is one of the most valuable things you can do for them. When you help someone shift their mindset, the physical changes will follow, and those changes are much more likely to last.
Stay patient and empathetic. Change takes time, especially when it involves undoing years (or decades) of negative thinking. But with the right approach, you can guide your clients toward not just achieving their goals but believing they deserve them.
By learning to identify and address limiting beliefs, you’re equipping your clients with tools that extend far beyond the gym or the kitchen. You’re helping them transform their lives from the inside out.
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Paddy Farrell
Hey, I'm Paddy!
I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.
When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!
I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.