Does physical conditioning foster self-esteem?

I feel like I'm not doing so well lately.

Work isn't going well. I'm not being evaluated as I expected. I feel anxious seeing younger people succeeding.

When I look in the mirror, my belly is bigger than it used to be. It's harder to shake off fatigue.

In your 30s and 40s, there are times like that.

If this state continues, work failures and physical decline will eventually erode your sense of self-worth.

So, how can you regain your self-esteem?
How can you believe in yourself once again?

One way is to "condition your body." While touching on the difference between self-esteem and self-efficacy, I will share some things you can easily start doing today.

Try changing from the body, not the mind

When your self-esteem is low,

being told "You should love yourself more" or "You have value"

doesn't make it easy to change.

In that case, you don't have to try to change from the mind.

Exercise for just 30 minutes.
Think about and choose what your body needs for just one meal.
Stop staying up late and go to bed a little earlier.

Taking small actions is important.

This is where "self-efficacy" comes in.

Simply put, self-efficacy is the feeling that "I can do it." You decided for yourself and actually took action. That experience of achievement fosters self-efficacy.

You decided to "go to the gym today" and actually went.
You overate, but got back on track with the next meal.
You were tired, so you didn't push yourself and went to bed early.

Physical conditioning is full of these small experiences of achievement.

Therefore, conditioning your body can be a catalyst for regaining your confidence.

"I can do it" and "I have value" are different

However, a word of caution is needed here.

Self-efficacy and self-esteem are not the same thing.

Self-efficacy is the feeling that "I can do it."

On the other hand, self-esteem is the feeling of accepting one's own existence and value positively, regardless of whether one can do something or not.

I have experience competing in and winning bodybuilding contests. Working hard to build a physique and achieving results is a powerful sense of accomplishment. Naturally, this increases self-efficacy, the feeling that "if I try, I can do it."

However,

If it becomes "I have value because I won the contest," the story changes.

What happens if you don't win?
What happens if you gain weight?
What happens if you can no longer train?
How do you feel when you see someone with a better physique than yours?

I can feel value in myself when I achieve results.
But I cannot feel value in myself when I don't achieve results.

Such a state is possible.

Self-efficacy is high. But self-esteem is low.
This is actually a precarious state.

Because the moment the results crumble, your sense of self-worth crumbles along with them.

For example, in bodybuilding contests, the outcome is decided by judges. You cannot control that. Therefore, I believe it is better to focus on doing your best without worrying about the ranking.

The same thing happens in business

This is not just about physical training.

You achieved high results at work.
You were promoted.
You were entrusted with a major project.
You were highly evaluated by the company.

Having confidence because of that is, of course, not a bad thing.

However,

"I have value because I am evaluated"
"I have value because I can achieve results"

If it becomes that,the moment you lose that evaluation, you end up denying your own self.

Work performance and your self-worth are not the same thing.
Competition rankings and your self-worth are not the same thing.
Achieving results in physical training and your self-worth are not the same thing.

It is important to separate your self-worth from evaluations and results.

What I truly want to cultivate through physical training

I am aiming for the physique that I personally find cool. I believe everyone should aim for the body they want to have.

However,

Having a good physique does not mean you have self-worth.
The mindset of 'conditioning my body to treat myself with care' is what is important.

Even when you are working on your physique, there are days when you overeat.
There are days when you take a break from training.
There are times when work gets busy and your lifestyle falls apart.

There is no need to deny yourself because of that. What is important is not avoiding failure.

What is important is being able to return. Being able to try again.

If you overeat, get back on track with your next meal.
If you couldn't go to the gym for a week, go once more.
If you keep staying up late, go to bed a little earlier tonight.

Each time you do that,

“I am okay”
“I was able to return”
“I am trying again”

These experiences accumulate.

Physical training is a practice in treating yourself with care

The value of physical training is not just in having an aesthetic body.

Decide for yourself. Try it. Do it.
Sometimes things fall apart. Even so, return again.

Through that repetition, small wins of 'I was able to do it again' accumulate.

While fostering self-efficacy—the belief that 'I can do it'—you also cultivate a sense that 'I have worth even when I cannot do it.'

As explained in the series below, physical training is hypothesis testing. I believe that the process of verifying set hypotheses to build your body is one way to simultaneously foster self-esteem and self-efficacy.

This is not because your body has changed. It is because in the process of trying to change your body, you become able to treat yourself with care.

If this was even a little helpful, I would be happy if you could let me know by clicking the like button and following me. Also, if you have any requests for topics you would like me to cover, please let me know in the comments.