Visualize steps to get to your goal. The expectation should be reasonable, whether it is a specific movement or a specific weight amount. Work gradually into particular ranges of motion and incorporate stretches that coincide with the movement. Practice through specific movement may involve little to no weight. Do not feel you have to lift heavy weights. If your goal is to lift heavy weight, add the weight in small amounts. The weight should be workable not impossible.
Progress from your level of ability, and do not compare yourself to others. In each movement find a weight that allows fatigue to set in toward the end of the sets. Progress does not mean automatically adding weight. Progression can also be achieved by changing repetitions or recovery time. The idea is to create a challenge remembering each workout is a small step leading to an overall goal.
Challenge yourself in small steps. The human body is highly adaptive, but needs time to react. If the steps being taken exceed ability the result will be frustration. Positive thinking is a predominant part of exercise. Small manageable steps will lead to more victories and confidence. However, execution is mandatory for proper results. Adherence to a program is the secret to success. If you are failing to progress properly through the chosen steps, consistency may be an issue. If the execution is sporadic or the actual workout is absent of challenge, progressive results will be hard to come by.
The idea of progress should replace the word can’t. Properly visualizing goals and maintaining consistent challenges will produce positive results. We may not be able to do all the things that are imagined, nevertheless with confidence and reason we can turn can’t into progress.