That negative inner voice that pipes up when you're training can seriously undermine your workouts. "You're too weak for this weight." "Your technique is terrible." "You're going to fail." If left unchecked, self-criticism kills confidence and derails progress. Here's how to muzzle your inner critic and silence limiting beliefs when you train.

Pinpoint Common Criticisms

Start by identifying the specific criticisms your inner voice hurls at you most during workouts. Does it attack your strength, athleticism, endurance or appearance? Knowing the go-to criticisms makes it easier to combat them.

Objectively Evaluate Yourself

Rather than automatically accepting the criticisms, take an objective look at yourself. Do you have the strength and capability to complete the lift or exercise? Does the criticism hold up against reality and past experience? Often the criticisms are exaggerated or distorted.

Defuse Harsh Self-Talk

Catch yourself when inner negative narration starts up. Tell yourself: “This criticism is not constructive or helpful. I do not need to accept or listen to it.” Consciously defusing harsh self-talk prevents it from spiraling.

Replace Negative With Positive

Counteract each negative thought with 2-3 positive, empowering ones. For example: “This weight is challenging me” or “I’ve got this!” Drown out the unhealthy self-criticism with optimistic affirmations.

Focus On Sensations

Get out of your head and into your body when the voice pipes up. Closely pay attention to the physical sensations you feel as you lift the weight or execute the exercise. Keep the focus on proper form and technique.

Be Your Own Supporter

Treat yourself with the same kindness and compassion you would a respected friend. When they struggle, you don't insult them further. Offer encouragement. Be your own biggest ally and fan, not critic.

Celebrate Small Wins

Don’t just criticize mistakes and shortfalls. Actively celebrate the small daily wins like adding a rep, increasing a lift by 5 pounds, or running 30 seconds less than last time. Small victories build confidence.

Cultivate Self-Compassion

Self-flagellation only breeds more negativity. Counter criticism with self-compassion. Tell yourself: “I’m doing my best. This is challenging but I’m getting stronger.” Nurture rather than attack yourself.

Set Goals For Growth

Rather than criticizing weaknesses, set specific goals to steadily improve them. Constructive goals breed hope rather than defeatism. Measure progress and reward milestones reached.

Dig Deep Within

When self-doubt surfaces, dig deep and connect with your inner grit and belief in yourself. You have so much untapped potential. Critics fuel nothing. Belief in yourself does.

Don't allow unhealthy inner narration to hijack your training and progress. With consistent effort, you can muzzle your inner critic and unlock your full potential.