Growth Mindset vs. Fixed Mindset: What I’ve Learned From a Decade of Teaching Movement
If you’ve been around the wellness world for a while, you’ve probably heard the word mindset thrown around everywhere.
But here’s the truth: mindset isn’t a trend. It’s a real, measurable part of your health—just as impactful as strength, balance, hormones, or sleep.
In this post, I want to share:
Why mindset matters in your Pilates practice
What I’ve learned from a decade of teaching Pilates to adults and seniors
What growth vs. fixed mindset actually looks like in real life
How you can gently train your mind the same way we train your body
My favourite resources if you want to go deeper
My hope is that this helps you approach your health in a way that feels lighter and more hopeful—especially as we get older.
The Moment It “Clicked”: How Seniors Taught Me the Power of Mindset
I’ve taught every age group Pilates over the years, but I have never seen the impact of mindset more clearly than when working with seniors.
There’s a cultural belief that we become “set in our ways” as we age…
But after training hundreds of adults over 55, I can tell you that’s simply not true.
What I saw—over and over—was this: Age didn’t determine vitality. Mindset did.
Two people in their 60s could walk into class:
One curious, willing, open, ready to try
The other hesitant, worried, or convinced they “can’t”
Same age, same bodies, same exercises… totally different outcomes. It was the clearest example I’ve ever seen of growth mindset vs. fixed mindset in action.
What’s a Growth Mindset vs. a Fixed Mindset?
These definitions come from psychologist Carol Dweck’s groundbreaking research:
Growth Mindset
You believe your abilities can improve with practice, curiosity, and patience. You don’t have to be perfect—you just have to be willing.
In an exercise class, this sounds like:
“I can get better at this if I stick with it.”
“I’m learning.”
“My body is capable of change.”
Fixed Mindset
You believe your abilities are “just the way they are” and can’t change. This leads to fear, avoidance, or staying small.
In an exercise class, this sounds like:
“I’m terrible at balance.”
“My core is weak; I’ll never get better.”
“I’m too old to start.”
Here’s what surprised me:
People with a growth mindset had a different energy.
They tried new classes.
They pushed their comfort zones.
They laughed when they wobbled.
They aged… beautifully.
Those stuck in a fixed mindset seemed older than their years—not because of their bodies, but because of their beliefs.
Why This Matters for You
Here in my online studio studio, you see this in small everyday ways:
Trying a new prop
Attempting a balance exercise that feels wobbly
Showing up even when you’re tired
Starting again after time off
Giving yourself permission to be a beginner
Growth mindset isn’t loud or motivational. It’s gentle, steady, and surprisingly quiet.
It sounds like:
“I’ll try.”
“That felt better today.”
“This is new for me, but I’m willing to stick with it.”
Important: Growth Mindset Isn’t “Just Think Positive”
I want to be clear:
A growth mindset is NOT thinking positivity thoughts.
It’s not forcing yourself to smile or pretending everything is fine.
A growth mindset = grounded, calm, “I’m learning.”
Carol Dweck, the psychologist, who is well known for her research on motivation and mindset sums it up perfectly with this quote:
“In a fixed mindset students believe their basic abilities, their intelligence, their talents, are just fixed traits. They have a certain amount and that's that, and then their goal becomes to look smart all the time and never look dumb. In a growth mindset students understand that their talents and abilities can be developed through effort, good teaching and persistence. They don't necessarily think everyone's the same or anyone can be Einstein, but they believe everyone can get smarter if they work at it”
How to Build a Growth Mindset (Gently + Realistically)
These tips are inspired by Emma Grede’s podcast episode on mindset, Carol Dweck’s research, and the principles in Atomic Habits.
1. Notice Your Default Thought
Ask yourself:
“When I face something hard, what’s my first thought?”
Do I think:
“I can’t do this”
or
“I can try this in a smaller way”?
Awareness is always the starting point.
2. Pair Growth Mindset With Micro-Habits
This is where the book Atomic Habits is pure gold.
Small habits create confidence. Confidence creates consistency. Consistency creates results.
Examples:
Do 10 minutes of exercise instead of “all or nothing.”
Choose one class and do it twice.
Focus on how you feel—not performance.
3. Reduce “mental clutter” that drains you
Emma Grede talks about this beautifully in her podcast.
Ask yourself:
“What am I consuming that lifts my mindset?”
“What am I consuming that drains it?”
Swap doom-scrolling for something small and nourishing:
Learning something new, a podcast, a 10-minute warm-up… anything that moves you toward the mindset you want.
4. Reframe setbacks
A fixed mindset sees a wobble as failure.
A growth mindset sees a wobble as information.
Try this simple shift:
Instead of
“Why is this happening to me?”
use
“What is this showing me?”
This can offer clarity and a direction of where to go.
5. Celebrate small wins (this one is BIG)
Your brain is wired to notice problems unless you teach it to notice progress. This one is hard for me personally, and it’s something I’m actively working on, too — a little growth mindset in action. 😊
Every time you finish a class…
Every time your balance feels steadier…
Every time you notice better range of motion or less painful movement…
Pause. Acknowledge it.
This resets your nervous system and feeds your growth mindset.
My Favourite Resources to Go Deeper
1. Book: Mindset by Carol Dweck
This is the foundation of all mindset research. If you only read one book on personal growth, let it be this one. It explains why some people flourish—and some stay stuck.
2. Book: Atomic Habits by James Clear
Practical, simple, and life-changing. Especially if you want your movement routine to feel easier and more consistent.
3. Podcast Episode: Aspire with Emma Grede – “Start with Yourself”
This episode is powerful if you struggle with self-belief, perfectionism, or starting again. Emma has a grounded, no-nonsense way of explaining how mindset shapes everything you do.
(You can listen wherever you get podcasts—just search “Aspire Emma Grede mindset.”)
A Gentle Encouragement From Me to You
You don’t need a perfect mindset to start.
You don’t need to feel motivated.
You don’t need confidence first.
You just need a willingness to try—and a willingness to keep going.
Growth mindset is about leaning into the belief that change is possible.
And on that note….I will see you on the mat 🙂
– Christine