If you’ve worked with clients for more than five minutes, you’ve probably heard a variation of this: “I just hate the way I look.” Whether it’s muttered under their breath or said outright during training session, body image concerns are deeply ingrained in the fitness world. Many clients sign up because they want to “fix” something they don’t like. As trainers, we often think that if we can help someone change how they look, or at least help them feel better about it, they’ll be more motivated to stick with the training programme.
But what if that’s not entirely true? What if improving how someone sees their body doesn’t automatically mean they’ll keep showing up for sessions? A recent study offers a slight different view with some surprising insights that could change how we approach motivation, consistency and coaching altogether.
Body Image, Body Esteem, and Exercise Behaviour
Published in the International Journal of Sports Technology in 2025, the study titled “The Influence of Body Image on University Students’ Physical Exercise Behavior: The Mediating Role of Body Esteem” set out to understand what really drives exercise behaviour in young adults. The researchers, Chen and Jin, surveyed 793 students from six universities across China, collecting data on how these students perceived their own bodies (body image), how they felt about those perceptions (body esteem), and how often and intensely they exercised.
They didn’t just skim the surface. They used a robust statistical method called Structural Equation Modelling (SEM), along with bootstrapping analysis, to analyse the relationships between the three factors. Their aim was to test four key ideas:
- That students with a more positive body image would exercise more.
- That positive body image would be linked to higher body esteem.
- That higher body esteem would lead to more frequent or intense exercise.
- That body esteem might actually be the hidden bridge connecting body image and exercise behaviour.
And what they found was eye-opening.
Yes, body image did have a small direct impact on whether or not students exercised. But that relationship was weak (β = 0.089, p = 0.044). In contrast, body image had a much stronger link to body esteem (β = 0.198), while body esteem itself had an even stronger relationship with exercise behaviour (β = 0.228). When the researchers tested the indirect pathway, that is whether body image affects exercise via body esteem, the effect was significant. In fact, once body esteem was accounted for, the direct effect of body image on exercise disappeared. In other words: it’s not how someone sees their body that really drives them to exercise. It’s how they feel about it.
Body esteem fully mediated the relationship between body image and exercise. That means if you want to help a client exercise consistently, you shouldn’t just focus on reshaping how they see their body, you need to build their internal sense of confidence, satisfaction and self-worth related to their body’s ability and function.
What Is Body Esteem, Anyway?
Body esteem is a bit different from body image. Where body image is about perception, that is, how someone views their shape, size or appearance, body esteem is about value. It’s how someone feels about their body in terms of acceptance, function and worth. You can think of body image as the snapshot someone takes in the mirror, and body esteem as how they feel about that snapshot and everything their body can do beyond it.
This is crucial for us to understand. A person can have what the world would call a “good body” and still hate it. They can have visible abs and still loathe their reflection. On the flip side, someone might be far from aesthetic ideals but genuinely feel good in their skin. They appreciate what their body can do. That’s body esteem.
Why This Matters
So what does all this mean for the way we coach?
It means that trying to help a client improve their body image by doing things like helping them lose weight or tone up or “get beach ready”, might not be the most effective route to lasting motivation. The research shows that what actually gets people moving is whether they feel their body is worth the effort. Do they believe it’s capable? Do they feel okay being seen in the gym? Are they proud of what it can do?
These are the things that drive consistency. And the good news? Trainers are in a prime position to influence body esteem.
Coaching for Body Esteem
Let’s be clear, you don’t need to become a psychologist to help build someone’s body esteem. You just need to adjust how you frame success, communicate progress and set goals.
Instead of focusing on aesthetics, focus on capability. Point out when a client moves better, lifts more or recovers faster. Celebrate consistency, not weight loss. Use language that encourages curiosity and pride. For example, “Look how much more mobile your shoulders are now”, rather than judgment like “We’ve got to get rid of that back fat.”
If a client seems hesitant or self-conscious, don’t push them to “get over it.” Instead, create a safe space. Let them choose clothing or exercises that feel comfortable. Offer private sessions if they’re shy. Avoid mirrors if they’re a source of stress. And most of all, listen without trying to fix.
This kind of coaching builds body esteem, which in turn builds motivation.
How NLP Can Help Build Body Esteem
If you’re trained in or familiar with Neuro-Linguistic Programming (NLP), you already know it’s all about how language and thought patterns shape behaviour. When it comes to helping clients improve their body esteem, NLP can be a powerful tool, not because it fixes how they look, but because it helps reframe how they think and talk about their bodies.
Many clients walk into sessions running internal scripts like:
- “I hate my thighs.”
- “I’ll feel better once I lose another stone.”
- “Everyone’s looking at me.”
These aren’t just passing thoughts. They’re rehearsed beliefs, often rooted in years of comparison, criticism or social pressure. NLP gives us a way to disrupt these patterns and help clients rewrite the story.
One technique is reframing which involves taking a negative belief and helping the client view it through a different, more empowering lens. For example, a client who says, “I can’t do push-ups because I’m too heavy,” might be guided to explore what they can do now that they couldn’t before, or to view their strength as a work in progress rather than a fixed trait. The focus shifts from limitation to possibility.
Another powerful approach is using language patterns that foster self-acceptance. Rather than reinforcing fixed identity statements like “I’m not fit”, we can introduce more flexible ones such as “I’m becoming stronger,” or “I’m learning to enjoy movement”. These subtle shifts matter. Over time, they influence the way clients see themselves and their bodies.
Visualisation, too, plays a role. Guided imagery exercises where a client visualises themselves moving confidently, completing a workout or enjoying the feeling of a strong, capable body, can help build body esteem on a subconscious level. These imagined experiences often feel real to the brain, helping rewire the emotional associations with exercise and body image.
Even something as simple as helping a client identify the origin of their body beliefs can be transformative. “Whose voice is that?” you might ask when they criticise themselves. Often, it’s not theirs. It’s an old comment from a PE teacher, a parent or a partner. When they recognise that, it loses power. NLP thrives in that moment of insight.
Of course, you don’t need to be a master practitioner to use these strategies. Just being more aware of how you and your clients talk about the body is a start. Help them interrupt negative loops, give them language that supports growth, and reinforce the idea that the way they feel about their body is changeable. That’s where real transformation happens, not just in the muscles, but in the mindset.
What About Younger Clients?
This study looked specifically at university students, which was no accident. Young adults are still forming habits, identity and self-worth. They’re heavily influenced by social media, where filters and “fitfluencers” set impossible standards. Many enter the gym with anxiety, shame or the belief that they have to “fix” their bodies before they deserve to be seen.
For those of us who work with this demographic, we have a unique opportunity. That is the opportunity to be the first professional who helps a young person feel good in their body, not just pressured to change it. It’s an opportunity to help them learn that movement is a way to feel better not just look different.
The Bigger Picture
This study gives us something many of us already suspected: that exercise isn’t just a matter of willpower or routine. It’s deeply tied to how people feel about themselves, and more specifically, how they feel about their bodies. Not how their bodies look, but how they feel about how they look, move and function.
Body image matters, sure. But body esteem is what gets people through the door and keeps them coming back. And trainers, we can build that.
References
Chen, Y., & Jin, L.K. (2025). The Influence of Body Image on University Students’ Physical Exercise Behavior: The Mediating Role of Body Esteem. International Journal of Sports Technology, 6(1), 1–10. Click here to review the full research article.
Boost Body Esteem, Build Client Commitment, Learn NLP
If you’re a personal trainer, yoga instructor or Pilates teacher looking to deepen your client impact beyond sets, reps and poses, our Neuro-Linguistic Programming (NLP) course is for you. Backed by research, including a 2025 study that found body esteem, not body image, is what drives exercise behaviour among university students, NLP gives you the tools to change how clients think, feel and act in their bodies. In that same study, body esteem was shown to fully mediate the link between body image and physical activity, meaning that helping clients feel better about their bodies directly boosts their motivation to move. Through NLP, you’ll learn how to reframe limiting beliefs, use language to build confidence and shift self-perception. These skills can transform not just your sessions, but your client relationships. Take the next step in your coaching journey with our NLP course and start helping clients build the mindset they need to stay consistent, committed and confident.
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