As physical beings, we’re naturally inclined to focus on the physical whenever we get tired during a workout. However, the reality is that mental fatigue almost always precedes physical fatigue. Today’s professional athletes are well aware of how the mind effects bodily response. In Power of Imagination, we discussed one mental approach in helping to enhance our workouts. Today we’ll go over two more ways we can enhance our workouts mentally.
1) Perceived Strength
We have the ability to alter our minds into thinking the weight we’re lifting isn’t as physically strenuous as it really is!
‘Mental’ gains starts with (*wait for it*) the MIND!
Our perception of a task has a direct impact on our mental gains. For example, instead of looking at 35-pound dumb bells as 35 pounds, envision them as weighing only 25-pounds and watch how your body responds accordingly! Sometimes I’ll even go as far as talking to the weights out loud to reinforce things mentally:
“C’mon, c’mon! Squeeze! Light weight! Light weight! Too easy!”
Thankfully, this mental strategy works ideal for when we’re already fatigued and working through a set. Obviously, the best part is that we actually are lifting heavier than what we’re projecting. This works out great because now we’re building strength from our mental gains.
2) The Mental Process of Staying in the Moment
While recently working out I decided to switch things up by lifting lighter weights with higher repetitions (about 20). However, I was struggling to complete the full set of 20 reps as I became fatigued towards the end. At this point I decided not to worry about end results, and instead, focus on each individual moment.
In other words, instead of focusing on the entire set, I refocused my attention on completing just “one rep”, 20-consecutive times.
Slowing down and concentrating on each individual rep helps build mental endurance.
This type of process strategy allowed me to stay in the moment and mentally reset after each rep. Perhaps one the greatest benefits is that it allows you to refocus all your energy on the now. The next time you’re struggling through a set just remind yourself to slow things down and refocus on what you’re trying to accomplish. The results will speak for themselves!
Things to Keep in…Mind
Developing mental gains is a skill that requires practice. Ultimately, both strength and mental gains compliment each other due to the synergizing efforts of our mind and body (ie. picture your brain as your entire body). So even if you’re a beginner weightlifter, it’s paramount that you begin looking at your exercises as mental-workouts because the more you stimulate the mind the stronger you become!
Key Takeaways:
Mental fatigue precedes physical fatigue
Our perception of a task has a direct impact on our mental gains
Refocus all your mental energy on the now
Developing mental gains is a skill that requires practice
A couple of years back I was playing a game of pick-up basketball and snapped a ligament in my right knee. With the inevitable 9-12 months rehab process awaiting me after surgery, you can imagine how devastated I was. However, despite feeling down I realized that nothing could change the fact that this happened. This incident presented me with an optimistic opportunity:
Either I could play victim to the injury or I could make the most out of the situation.
After tearing my ACL back in 2016, I was faced with the decision to not play basketball anymore.
I decided to accept this optimistic opportunity that life seems to give us all from time to time. I soon became more and more enamored with the idea of “my own personal comeback story” and started the process of taking each day one step at a time.
Eventually, this process helped me realize
My negative feelings weren’t the result of the injury itself, but rather, my perception of the injury.
This changed everything for me.
Having the right viewpoint can give proper context to any situation.
Thankfully, we can begin changing our perceptions in many areas of our lives. For instance:
Instead of:
“I can’t believe I failed my certification exam again”,
How about:
“Now I get an opportunity to study and gain an even greater understanding of the material than if I had passed this time around.”
Instead of:
“I can’t believe my girlfriend broke up with me”
How about:
“Now I focus 100% on my mental, emotional, and physical well-being so I can attract someone even better down the line.”
Working out with friends and surrounding yourself in an encouraging environment is pro move.
What about the optimistic opportunities in your everyday health and fitness?
Are you a hopeless overweight, or “a continuous work in progress”?
Is exercise consistencyhard, or “something that takes time to develop a little bit each day”?
Did you “fail” to complete your treadmill time, or take “small, positive steps towards your goal”?
You decide!
Key Takeaways:
Disappointments are opportunities to change your perception
Negative emotions come from negative perceptions (not the circumstance itself)
