Lifting weights is the best way to build muscle, burn fat, and increase strength. But don’t stop there, you can further boost your gains by incorporating meditation into your workout routine. A good way to think about mindfulness is as a form of meditation that focuses on the present moment, filtering out the distractions that compete for your attention.
The present moment contains all life’s experiences, both good and bad. When you’re mindful, you can enjoy those experiences more fully by engaging with what’s happening in the here and now. Let’s look at some ways mindfulness meditation can help you stay on course with strength training and make greater gains.
Meditation Helps You Focus and Control Your Breath
Focus is an integral part of successful weight training, and it doesn’t get enough emphasis. Tapping into the mind-muscle connection will help improve your form and maximize your strength gains. Studies show that meditation can increase executive control—how you process incoming information. It also reconfigures your brain for improved executive functioning. So, in simple terms, you can better focus and ignore distractions while doing something important, like weight training.
How can you tap into the power of focus? As you meditate, concentrate on taking deep, slow breaths through your nose. As you inhale, count to four seconds. Hold that breath for another four seconds before exhaling for another four seconds–all while keeping your attention focused on the sensation of drawing in air through your nostrils and feeling it fill up your lungs as you breathe out again.
Repeat this cycle for ten minutes each time you practice meditation and notice how much better you can control your breath and the rest of your body after just a few weeks of training. How can this help you when you strength train? By learning to breathe properly, you’ll be more mindful of how you breathe during strength training. When you are mindful of your breath, you’re less likely to be distracted by external factors, such as the noise in the gym or the time remaining on the clock.
Instead, you can focus on the task at hand, which is lifting weights. By staying focused on your breath, you can also stay present in the moment, which can help improve muscle activation and engagement during the exercise.
What’s more, research finds that meditators have increased activity in parts of their brains responsible for self-control compared with those who don’t meditate regularly. That helps with strength training too.
Meditation Can Give You More Confidence When You Strength Train
Meditation can help you think more positively about what you want out of life. It builds confidence that you can achieve your health and fitness goals because you feel good about yourself and more capable of achieving them.
When you learn to believe in yourself, you become more capable of pushing through strength training challenges and obstacles that come along. It is a powerful feeling knowing you have the strength and determination to make your dreams come true. By taking the time to meditate, you can give yourself the power to become stronger, healthier, and more capable.
Meditation can be especially helpful when you’re facing challenges or setbacks in your health and fitness journey. Instead of getting discouraged and giving up, you can use meditation to stay centered and find the inner strength and motivation to keep going. So why not give it a try and see how meditation can enhance your health and fitness journey?
Meditation Can Help You Manage Stress and Anxiety
When it comes to fitness, mental preparation is just as important as physical preparation. Many people experience anxiety before working out, which can hinder performance and make it difficult to achieve their fitness goals. However, by practicing focus and anxiety reduction techniques, you can overcome these obstacles and push through even the toughest workouts. The mind-muscle connection is the backbone of both meditation and weight training, as it involves consciously focusing the attention of the mind.
One effective way to reduce anxiety before a workout is through meditation or deep breathing exercises. By taking a few minutes to clear your mind and focus on your breath, you can calm your nerves and enter a more positive and productive mindset. Plus, visualization techniques help you create a mental image of success and confidence that you can reach your strength-training goals.
With practice and consistency, these techniques can become a regular part of your fitness routine and help you achieve your desired results. By prioritizing mental preparation and incorporating focus and anxiety reduction practices, you can overcome workout challenges and achieve your fitness objectives with confidence.
Meditation Can Help You Enjoy Strength Training More
By improving your mood, meditation can help you look forward to exercising. You’ll be more motivated to stick with the program, which will increase your chances of long-term success. Plus, some studies show that meditation helps reduce discomfort. This can help you push through difficult workouts and achieve your fitness goals without giving up due to discomfort. Meditation can also help you develop a greater awareness of your body’s needs, including rest and recovery. Overall, incorporating meditation into a fitness regimen can have numerous benefits.
Conclusion
Mindfulness helps calm your nervous system, reduce stress hormones like cortisol (the “stress hormone”), improve focus and concentration during workouts, increase motivation while exercising, and reduce pain levels during a workout–and much more!
Whether it’s by helping you focus on your breath during your lifting session or by increasing your motivation, mindfulness is a skill that will make all aspects of your life easier, including strength training. Being present during weight training will allow you to focus on form and technique, reduce the risk of injury, and maximize the effectiveness of your workout.
In addition, mindfulness can help you develop a deeper connection with your body and how it reacts to the challenges of strength training. You’ll discover how your body responds to exercises, so you can fine tune your training for greater gains.
References:
- Teper R, Inzlicht M. Meditation, mindfulness, and executive control: the importance of emotional acceptance and brain-based performance monitoring. Soc Cogn Affect Neurosci. 2013 Jan;8(1):85-92. doi: 10.1093/scan/nss045. Epub 2012 Apr 15. PMID: 22507824; PMCID: PMC3541488.
- Turakitwanakan W, Mekseepralard C, Busarakumtragul P. Effects of mindfulness meditation on serum cortisol of medical students. J Med Assoc Thai. 2013 Jan;96 Suppl 1:S90-5. PMID: 23724462.
- Brand S, Holsboer-Trachsler E, Naranjo JR, Schmidt S. Influence of mindfulness practice on cortisol and sleep in long-term and short-term meditators. Neuropsychobiology. 2012;65(3):109-18. doi: 10.1159/000330362. Epub 2012 Feb 24. PMID: 22377965.
- Schoenfeld BJ, Vigotsky A, Contreras B, Golden S, Alto A, Larson R, Winkelman N, Paoli A. Differential effects of attentional focus strategies during long-term resistance training. Eur J Sport Sci. 2018 Jun;18(5):705-712. doi: 10.1080/17461391.2018.1447020. Epub 2018 Mar 13. PMID: 29533715.
- “Mindfulness meditation to control pain – Harvard Health.” 22 Mar. 2023, https://www.health.harvard.edu/pain/mindfulness-meditation-to-control-pain.
Related Articles By Cathe:
How Meditation Can Help You with Weight Training
How Mindfulness Meditation Can Help You with Weight Training
Can You Build More Muscle by Sharpening Your Focus?
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Cathe’s Stretching and Yoga DVDs
STS 2.0 Muscel & Recovery Workout Program
STS Strength 90 Day Workout Program
