The hidden secret to better fitness? It’s all in your mind

It’s common knowledge that exercise improves mental health… but what about the reverse? Does our mindset impact fitness?

As it turns out, the secret route to better results might start in your brain.

It is well established that exercise positively impacts mood and self-concept, thanks to the potent cocktail of feel good-chemicals released after prolonged physical activity. Working out is a tried and true method for alleviating depression, anxiety, and other stress-related issues.

Working out also stimulates a variety of desirable physiological changes: increased muscle mass, lowered body fat, improved cardiovascular capacity, better bone density, and more. Simply put, it’s incredibly healthy! Many people start working out hoping for better health and measurable physical results.

We often think of it as a simple equation: Do a certain number of reps and sets, push hard enough for a long enough period, and your performance and muscle mass will change accordingly.

But it’s actually quite complex- our results are not only influenced by nutrition, sleep, stress, genetics, and overall health; they can also be swayed by psychology.

A growth mindset can grow muscle.

In 2018, a study published in Psychology of Sport and Exercise found a growth mindset predicts exercise value, self-efficacy, and frequency. This means the strength of your belief in your ability to become a fitter person predicts how much you value fitness, how likely you are to persist toward your goals, and often you exercised in the preceding time span.

This 2005 study on adolescent gymnasts found that self-concept and better gymnastics skills had a reciprocal relationship- meaning their belief in themselves affected their performance just as much as their performance affected their belief.

Belief impacts physical activity in older adults as well. A 2012 study explored the theory that expectations of age contributing to a decline in performance may be partly responsible for lowered capabilities. When participants were provided feedback that their performance was above average or informed that others in their age group found the task easy, learning and motor performance improved.

Luckily, belief is malleable. A growth mindset- believing that changes can be attained through effort and persistence, regardless of your innate talents- can be cultivated.

Belief isn’t the only psychological tactic for better performance. Mental imagery training- performing exercises in imagination- in addition to a physical program.

Your brain is quite possibly the most powerful piece of equipment in the gym.

It determines not just how well you perform in a single workout, but how consistently you show up for your goals.

So how do I put this information into practice?

You can explore the psychological component of your exercise routine via several tactics, and you can implement them anytime. Here are some great places to start:

• Meditation

The simple practice of observing your thoughts can show you that’s all they are: Thoughts. Cultivating non-judgment and detachment from your thoughts can illuminate the patterns they take.

Work that self-awareness into the rest of your life as you practice noticing your internal narratives around fitness. Be honest about how they typically trend. Do you hype yourself up, or do you find yourself in doubt? When you notice unhelpful thoughts popping up, explore detaching from them and remember your body is completely capable, and that you have all the tools you need to face challenges.

• Mental Imagery

Researchers found that high-effort internal imagery produced the greatest strength increases. Internal imagery consists of imagining performing the exercise and how it feels in your body, whereas external imagery imagines it from an outside perspective.

Set aside a small chunk of time where you can focus on your thoughts. Try to realistically imagine every sensory detail of each exercise in your program. Pretend you are truly lifting the weight. Make the picture as vivid as possible by recalling all the sensations involved in making your body perform.

You can also use mental imagery to increase adherence to your program. If you tend to blow off going to the gym because you’re tired after work, you can imagine the process of choosing to go even when you’re tired. Vividly visualize how you might feel demotivated, fatigued, and tempted to call off again. Then picture choosing to go to the gym anyway, getting in your car, driving to the gym, getting your bag out, and changing. Reflect on the wonderful feeling of accomplishment afterward. Include the details of sight, taste, touch, sound, and even smells.

By focusing your attention away from negative patterns (“I always flake because I’m beat”) and consciously choosing positive ones (“I choose to work out even when I’m tired”), you will reinforce your new habits and increase your capacity for change.

• Hire a personal trainer

A personal trainer can be a dependable source of positive external feedback. Make sure to communicate that you’re looking for a supportive, encouraging training style, and don’t be afraid to consult with multiple trainers to find the right fit.

Besides hyping you up, having a professional teach you proper techniques can seriously boost your confidence. If you find yourself questioning whether you’re performing exercises correctly, or worrying about potential injury, definitely look into a personal training program.

You can also look for a trainer who has a certification in behavioral change. They should be able to coach you in mental imagery and other habit-forming techniques.

• Therapy

It might sound counterintuitive… you’re just trying to work out, right? What do you need a therapist for?

Sometimes, negative self-concepts and detrimental beliefs can be rooted in past experiences, and we aren’t always aware of our subconscious patterns. Mental state can affect our physical experience, energy levels, and actions.

If you’re struggling to feel optimistic about your body, workouts, or ability to make changes, there may be some underlying cause that could be beneficial to explore with a professional therapist. They can help you get to the root of what might be holding you back, and develop skills to help you progress through challenges.

• Journaling

Try scheduling a self-reflection session. Don’t think too hard- set a timer for ten minutes or so and simply free-write about your thoughts and feelings around exercise. How do you feel about the gym? What kinds of thoughts and emotions do you notice while you’re there? How about your perspective of your body and your health?

You might identify some limiting beliefs. Clarity brings the power to intentionally change them.

• Positive self talk

Self-talk is your inner narrative about yourself: from your worth to your looks, actions, and capabilities. Is your internal voice a downer? Do you go into a workout thinking, “I’m proud of myself for showing up for my health”, or do you tend toward thoughts like, “I’m slow and uncoordinated, I’m really not good at this”?

Take five minutes before your gym session to center yourself and notice your thoughts, essentially a mini-meditation. Take a few breaths, then practice consciously focusing on empowering statements. They don’t need to be drastic. If “I’m amazing at working out and super strong!” feels a bit too disingenuous right now, you can go with something like, “I appreciate my body’s ability to adapt to change”, or “I’m capable of working hard to achieve my goal.”

Talk to yourself like you would your best friend. After all, you’re the only person you hang out with 24/7- might as well make it a loving relationship!

One major bonus of practicing these techniques is that they also increase your enjoyment of exercise.

Cultivate a strong relationship with your mind, and that will reflect in your relationship with your body.

Our mind and our body are not as separate as we often think. They’re intertwined in a single holistic organism. It’s no wonder that psychology has a real impact on physical performance. Embrace your innate ability to change and watch the results unfold!