Professional Documents
Culture Documents
USD
After being bombarded by an endless stream of articles on the latest and greatest
training and nutrition approaches, I felt compelled to discuss an often overlooked aspect
of lifting; the psychological approach. This article aims to provide tips, mantras, and
pre/intra/post-workout methods for optimizing your frame of mind as you pursue and
achieve your fitness goals.
I like to imagine myself walking in to the gym with my head held high and pep in my step.
I check my ego, problems, concerns, and frustrations from day at the door and focus on
two goals – enjoying myself and progressing in the weight room. Once I arrive I imagine
how awake I’ll feel after performing my warm-up cardio and mobility movements.
Afterwards I picture the exercises I plan to perform and how I’ll not only hit the numbers
written in my book but I’ll fight tooth and nail to go above and beyond those numbers.
Although the numbers may look daunting on paper or the plates on the barbell may look
daunting in the squat rack, I imagine how I’ll approach the exercise with laser like focus
and dedication without letting the barbell “win”. After this brief visualization I often feel
more energetic and excited to weight train, which can be especially helpful on those
days when I’m tired and nothing else seems to be going right.
If you find yourself becoming anxious before you enter the gym, visualization might be the key
element missing from your pre-workout ritual.
For example, I always ask for a spot while performing certain barbell lifts; you’ll gain
respect from experienced gym members and gym employees who appreciate you
practicing safe exercising habits as well as newbies who are unsure of proper gym
etiquette. After asking for a spot from an experienced gym member (a.k.a. someone
bigger and/or stronger than myself) I ask for form feedback.
They might be able to identify sticking points, points of form-breakdown, and muscular
imbalance during the lift that you never considered. Once you display confidence in the
weight room, don’t be surprised if novice lifters reach out to you for advice and help. I
highly encourage you to “pay it forward”; this encourages collaboration, feedback, and a
positive support network in the gym.
To prevent my mind and body from associating this “pump-up” music with other activities, I
typically reserve specific songs or artists solely for pre-workout music.
By examining these variables I can attribute progress (or lack thereof) to my current
habits and lifestyle. Finally, I recommend all fitness enthusiasts include the following
exercise in their routine – an exercise in gratitude. Far too often I see people getting
caught up in having a bad workout and not progressing when we all should be grateful
for having the physical, mental, and emotional capacity to exercise.
Additionally, I thank my lucky starts every day I complete a workout without incurring or
rehabbing an injury. Finally, don’t belittle yourself for having a bad workout; we all have
them. What drives success is the motivation and attitude you take towards those days.
Using bad days as “fuel” to increase motivation will improve your ability to grow as a
person and progress in future workouts.
Re-cap
To wrap it all up, here’s a schedule to optimize your mindset without occupying your
entire day. Remember, even a little focus on the psychological aspects of lifting can
provide noticeable benefits.
First Name
Subscribe Free
0 SHARES
4.3 8
RATE THIS
STARS VOTES
Nick Ludlow
Nick is a full-time road warrior and part-time fitness buff who enjoys
powerlifting, bodybuilding, and boxing. He hit a 509 lb deadlift in the 165
class at the age of 20.
View all by Nick Ludlow »
No
Posted Sun, 06/14/2020 - 05:38 LIKE 0
Profile
Pic Sky Lee
Grecati vid! I agre with all of your points! Even tho I'm not a tecnic gifted sporty type person i
think that my mindset helps me to be a great defender.
REPLY
REPLY
No
Posted Mon, 09/08/2014 - 11:01 LIKE 19
Profile
Pic SwoldierOfFortune
Valuable and often overlooked advice. thanks. copy and pasting into a word doc for future
reference.
REPLY
REPLY
C ONTACT U S
Muscle & S treng th, LLC
1180 Fir s t S treet S outh
Bret t and Me gan
C olumbia, SC 29209
PH : 1 - 8 0 0 - 5 3 7 - 9 9 1 0
Email : click here
First Name
Email Address
Sign Up
About Ca re e r s Wr i te fo r U s A ffi l i a te s Te r m s o f U s e P r i va cy Po l i cy C o o k i e Po l i cy
© C o py r i gh t 2 0 0 5 - 2 0 2 0 , M u s c l e & S tre n g th L LC . I m ag e s c o py r i gh t o f th e i r re sp e c ti ve ow n e r s .