Guest Blog Elizabeth Simpson Coaching: Supporting Women's Fitness Goals with Self-Compassion: Practical Insights for PTs and Women

Elizabeth Simpson Coaching
Apr 16
6 min read

Achieving fitness goals presents unique challenges for women, shaped by both physiological and societal factors. Integrating physical activity into daily life requires a personalised approach—one that acknowledges these influences while promoting sustainable, self-compassionate strategies. This article explores research-backed barriers to fitness consistency and provides practical insights to help both PTs and women adopt a more compassionate and effective approach to fitness.

Understanding the Barriers to Fitness Participation and Consistency

Perceived Barriers

The Sports Journal describe physical trainers' perceptions of barriers to fitness that women may experience:

Time Constraints: Balancing professional, family, and personal responsibilities.
Self-Consciousness: Discomfort in public exercise spaces.
Lack of Confidence in Strength Training: A perceived lack of understanding in strength training.
Gender Bias: Differences in how fitness professionals engage with female clients.

While these concerns are valid, they often offer only a surface-level understanding of the broader challenges women face. A deeper look reveals a more complex interplay of internal and external factors influencing fitness participation.

Barriers Identified by Research

Beyond these surface-level concerns, research highlights more profound challenges that affect women's fitness consistency.

Societal expectations around caregiving roles and self-sacrifice.
Lack of social support for fitness goals.
Gym intimidation and discomfort in fitness environments.
Body image pressures and self-objectification.
Financial constraints limiting access to fitness resources.
Time constraints due to career, childcare, and eldercare responsibilities.
Limited representation in fitness culture and programs.

Supporting Factors

Intrinsic motivation and enjoyment in movement.
Health and wellness goals beyond aesthetics.
High self-efficacy and belief in capability.
Social support networks providing encouragement.
Access to female-friendly fitness spaces.
Flexible workout options suited to varied schedules.
Access to training that considers individual needs, life stages, and personal goals.

Understanding these barriers allows women to approach fitness with self-compassion rather than self-judgment. Progress isn’t about perfection but about making choices honouring individual needs and circumstances. Women can build a fitness journey that supports their well-being without pressure or guilt by focusing on enjoyment, flexibility, and sustainable habits.

The Influence of Women’s Internal Experience on Participation and Consistency

Cognitive Patterns in Fitness

Cognitive distortions, or "thinking traps," can hinder progress. Common thinking traps include:

All-or-Nothing Thinking: Viewing setbacks as failures.
Comparison Trap: Measuring progress against others.
Outcome Overemphasis: Focusing solely on results.
Minimising Progress: Downplaying achievements.

These thinking traps reflect a lack of self-compassion. Rather than taking an objective view of the experience, an unrealistic personal expectation hasn’t been met. This can lead to rumination and negative self-talk.

To build self-compassion and self-awareness and improve enjoyment in fitness, consider using active listening and supportive questions such as:

"What small wins have you achieved this week?"
"How does your progress compare to where you started?"
"What benefits have you experienced beyond physical changes?"
"What strengths have you developed through this process?"
"If a friend said that about themselves, how would you respond?"

Physiological Considerations in Fitness

Understanding women’s physiology can support more effective training approaches.

Menstrual Cycle:
1. Follicular Phase (High Oestrogen): Ideal for high-intensity training, as muscle recovery is enhanced.
2. Ovulation (Testosterone Surge): Temporary boost in strength and motivation.
3. Luteal Phase (High Progesterone): Reduced anaerobic capacity, requiring more hydration and moderate intensity.
4. End of Luteal Phase (Low Oestrogen and Progesterone): Reduced serotonin can lead to lower energy, increased pain perception, poor sleep quality, and emotional sensitivity. It’s best to avoid high-intensity training late in the day and focus on mood-regulating activities like moderate-intensity aerobic exercise.
5. Perimenopause/Menopause: Loss of oestrogen impacts muscle mass, bone density, and fat distribution. Resistance training and protein intake are important.
Physical Considerations:
1. Q-Angle: A wider pelvis increases ACL injury risk. Women are six times more likely to suffer an ACL injury than men; warming up and strengthening glutes and hamstrings are essential.
2. Lung Capacity: Smaller airway diameters may reduce endurance, so pacing strategies are helpful.
3. Pelvic Floor: Breath-holding during weightlifting can worsen pelvic floor issues; incorporating proper breathwork during workouts is key.

The Influence of Women’s External Experience on Participation and Consistency

Beyond the internal physiological shifts, women’s fitness journeys are also significantly shaped by external influences. Prioritising self-care and maintaining fitness consistency can be incredibly challenging when these pressures are at play.

Conflicting Roles and Time Constraints

Caregiving Responsibilities: Women often juggle careers, childcare, and eldercare, leaving limited time for exercise. The pandemic amplified these disparities. Research has shown that in heterosexual relationships, women perform 2.6 times more unpaid caregiving than men, reducing the time available for self-care.
Work-Life Conflict: Rigid work schedules and male-dominated industries present additional barriers to fitness. Furthermore, more women than men work in structured sectors like education and nursing, where flexible working arrangements are often limited.

Societal Influences and Pressures

Prioritising Others: Women are often conditioned to put others' needs before their own, leading to guilt when focusing on self-care.
Body Image Pressures: Unrealistic beauty standards contribute to self-objectification and can diminish motivation. Gym environments and social media can amplify these pressures.

Amid external pressures like caregiving, work-life conflict, and societal expectations, self-compassion is essential for maintaining fitness goals. By recognising these challenges, women can approach their fitness journey focusing on progress rather than perfection. Embracing self-compassion helps build resilience and ensures a sustainable, balanced approach to fitness without the risk of burnout.

Tips for Self-Compassion-Led Personalised Fitness Plans

Using a structured yet adaptable approach can help sustain motivation and progress. Tracking menstrual cycles and noting workouts or recovery periods can improve self-awareness and foster self-compassion.

Being comfortable monitoring changes in cognitive, physiological, and psychosocial factors enables women to move away from stereotyped fitness plans, often geared toward male physiology. It also encourages self-compassion for the dynamic nature of the female body. Personalised fitness plans can be enhanced by asking the right questions at the right time.

Tip 1 - Keeping the Big Picture in Mind

Encourage clients to reflect on their deeper motivations beyond numerical goals. Ask them to explore what they truly hope to gain from their journey—whether that’s improved confidence, feeling stronger, or honouring a commitment to their well-being. Help them recognise progress not tied to the scale or specific performance metrics, such as increased energy, better sleep, or a greater sense of accomplishment.

Tip 2 - Active Listening & Reflection

Use open-ended questions to help clients articulate their experiences and recognise shifts in their mindset or behaviour. Invite them to reflect on how their current approach feels compared to past efforts and what differences they notice. Encourage them to identify what’s more or less challenging, engaging, motivating, or achievable at different times. These reflections help clients see their progress over time, even under varying internal and external circumstances.

Tip 3 - Encouraging Self-Awareness

Support clients in considering what actions will best support their progress and how they can track or reflect on these steps. Tools like fitness diaries can help them recognise their activities' emotional, physical, and social impacts—or even their decision to pause or adapt their routine.

Tip 4 - Setting Realistic, Flexible Expectations & Reframing Consistency

Guide clients to consider how their approach to fitness and well-being can be adjusted based on their energy levels, menstrual cycle, or life demands. Encourage them to explore alternative activities that keep them engaged and motivated during different phases. Help them redefine consistency—not as rigid adherence to a plan, but as an adaptable commitment to their physical well-being that considers internal and external influences. Supporting clients in recognising that showing up for themselves in different ways still aligns with their long-term goals can reduce feelings of failure and strengthen self-trust.

Fitness through the female lens is inherently complex, shaped by a unique interplay of physiological, psychological, and societal factors. Women’s fitness journeys are influenced by internal biological rhythms and external pressures, making adopting a personalised, adaptable approach essential. By integrating self-compassion, self-awareness, and flexibility into fitness plans, women can easily overcome barriers and navigate challenges.

For fitness professionals, understanding these nuances and supporting women through their individual experiences can lead to more sustainable, effective fitness practices. Ultimately, fitness is not about perfection but about improving wellness by honouring each woman’s unique needs and circumstances.

Author - Elizabeth Simpson

Elizabeth Simpson is a wellness and resilience coach specialising in helping women navigate change and challenge with practical, sustainable solutions. She supports women in creating flexible, self-compassionate physical and emotional health approaches that align with their lives and well-being goals.

Personal trainers can refer clients who face multiple barriers to participating in their fitness plan, ensuring they receive the additional support needed to build confidence, consistency, and long-term engagement to meet their fitness goals.

Learn more about Elizabeth Simpson Coaching at - https://www.elizabethsimpsoncoaching.co.uk/