Burn with Kearns: Confidence is a muscle you need to exercise daily – Kevin Kearns

by Kevin Kearns, contributing writer, exercise and fitness

Confidence is a Muscle You Need to Exercise Daily: The Synergy of Self-Defense, Fitness, and Martial Arts

Confidence isn’t an innate trait reserved for the lucky few; it’s a muscle that requires daily exercise and consistent practice. Much like physical muscles, confidence grows stronger with regular, deliberate effort. This is where the worlds of self-defense training, fitness, and martial arts converge, offering a powerful framework to build and maintain self-assuredness. As a young man at age 12 when my father died at 48 years young , my confidence was crushed and made worst my the constant bullying in my neighborhood. My martial arts training led me to my physical fitness training . The both worked hand to hand to build my confidence and my self esteem. Last night at a women’s career event which I help to sponsor, one of my fellow coaches said this at the table. My first thought was “she’s right and I will expand on this”.

The Foundation: Self-Defense Training

Self-defense training is more than learning how to fend off an attacker. It’s about developing situational awareness, honing quick decision-making skills, and understanding how to use your body effectively under stress. Regular self-defense practice instills a profound sense of personal security. Knowing that you can protect yourself boosts your mental resilience and self-confidence.

Every session of self-defense training is a step toward mastering control over your environment and reactions. The skills you acquire make you feel prepared and empowered, which translates into greater confidence in daily life. Whether walking alone at night or navigating complex social situations, the assurance from self-defense training provides a stable foundation.

Building Strength: Physical Fitness

Physical fitness is another crucial element in the confidence-building equation. Regular exercise improves your physical health, which is intrinsically linked to mental well-being. When you feel strong and fit, your body image improves, and so does your self-esteem. Engaging in fitness activities releases endorphins, the body’s natural mood elevators, which combat stress and foster a positive outlook. Consistency in fitness routines teaches discipline and perseverance—qualities that bolster confidence. Achieving fitness milestones, whether lifting heavier weights, running faster, or mastering a new yoga pose, reinforces the belief in your capabilities.

This sense of accomplishment transfers to other areas of life, encouraging you to take on new challenges with confidence.

The Art of Mastery: Martial Arts

Martial arts combine the physical and mental aspects of self-defense and fitness, creating a holistic approach to confidence-building. Practicing martial arts cultivates focus, patience, and respect for oneself and others. It’s a journey of self-discovery and personal growth.

Martial arts training emphasizes mastery of techniques through repetition and practice. This process teaches that improvement is gradual and requires dedication. As you progress through the ranks, earning new belts or certifications, each achievement marks a tangible acknowledgment of your growth and hard work. This structured progression provides a clear path to building and sustaining confidence.

Moreover, martial arts foster a strong sense of community. Training with others who share similar goals creates a support network that encourages mutual growth and accountability. The camaraderie and encouragement from peers can significantly enhance your self-confidence.

Daily Practice: The Key to Sustained Confidence

The synergy of self-defense, fitness, and martial arts forms a robust framework for building confidence, but the real magic lies in daily practice. Here’s how you can integrate these elements into your routine:

  1. Set Clear Goals: Define what you want to achieve in each area. Whether it’s mastering a self-defense move, reaching a fitness milestone, or earning a new belt in martial arts, having clear goals keeps you focused and motivated.
  2. Create a Routine: Dedicate time each day to practice. This could be a morning workout, an evening martial arts class, or a few minutes practicing self-defense techniques. Consistency is key.
  3. Stay Committed: Building confidence is a journey, not a sprint. Stay committed to your practice, even on days when motivation wanes. Remember that every effort counts toward strengthening your confidence muscle.
  4. Celebrate Progress: Acknowledge and celebrate your achievements, no matter how small. Recognizing your progress reinforces your confidence and encourages you to keep going.
  5. Reflect and Adapt: Regularly reflect on your journey. Identify what’s working and what needs adjustment. Adapt your practice to keep it challenging and engaging.
  6. Conclusion
  7. Confidence, like any muscle, requires regular exercise and practice to grow and stay strong. Through the combined practices of self-defense training, fitness, and martial arts, you can build a resilient and self-assured mindset. Embrace the journey, stay consistent, and watch as your confidence flourishes, empowering you to face life’s challenges with grace and strength.I have been training people for over 3 decades now and myself for 4 decades now. I have seen in myself at a young age how it help mold me on many right paths. I have also seen from the youngest clients from 8 to 88 , from athlete to the elderly gain more mentally and emotionally at times when train and practice. Practice does nor make perfect it makes permanent!
  8. Be Relentless in your pursuit of your dreams!

All for this week! – Kevin Kearns


Read ALL articles by Kevin Kearns – here: BURN WITH KEARNS

Both of Coach Kearns’ books may be purchased on For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression  – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible

Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.

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