Strength Train the Mind
photo by http://www.flickr.com/photos/51554413@N00/
If you read my blog regularly you know how much I love strength training and how important I think it is for building and maintaining a strong, lean, and healthy body. Well, it is just as important to strength train the mind.
I go into more detail about strength training the mind in Fat Loss Detour, so I won’t get too specific here. However, I do believe there are a few things that are worth sharing here that you can take away and apply to yourself.
Before we move further, what exactly do I mean by “strength train the mind”? There are several different ways to interpret this phrase, but right now I am going to explain to you how strength training the body can also strength train the mind.
The other day in the post Super Squats I shared my enthusiasm for the back squat and a few squat variations I use with myself and my clients. There is another reason why squats are such a great exercise – they can really show you what you’re made of!
I still remember when I was training a fairly new client several years ago. I had to ease her into training hard and heavy because she didn’t like the feeling of working too hard or straining to any extent. Because of this we didn’t start out using heavy weights since she wasn’t comfortable. After a few weeks, however, I knew it was time to kick things up a notch. She was warming up for squats and I told her that we were going to push a little harder. While she looked a little intimidated, she was willing to give it a try.
So after a thorough warm-up we loaded up the bar. I told her not to rack the weight unless I said so. She got under the bar, unracked it, took a step back, got into position, and then squatted. I could tell by the look on her face that “this was heavy”, but she descended into her second rep. After her third rep I could tell she wanted to end the set, but she kept going. She managed to bust out three more picture perfect reps and I told her to rack the weight.
Something in her eyes changed at that very moment. It was as if she was surprised that she was able to squat that weight for six reps; that set showed her what she was capable of and that she could push beyond the comfort level she had established. Things were different from that point on – she was no longer timid of lifting heavy and pushing herself hard.
The point of the story is this – strength training gives us opportunities to challenge ourselves in new ways. We can see what we are capable of achieving and pushing ourselves to new limits.
NOTE: I am not condoning any stupid stuff seen in everyday commercial gyms like when guys load up the bench press and kick and squirm through every rep that their buddy has to lift off of them. Nor am I suggesting you perform a set where your form breaks down and you are screaming at the top of your lungs. Any time you train you must use perfect technique with each and every rep. Sloppy reps will get you injured.
Two of the best exercises I can think of that will strength train the mind are squats and deadlifts. These two exercises engage a lot of muscle mass, and so they allow you to use a lot of weight. I can count numerous occasions where I was in the middle of a set of squats and I wanted to call it quits. However, I knew that I had a few more perfect reps still in me, and so I would make myself push forward.
So many people shy away from anything that is challenging. That is why most people use machines and never learn to squat and deadlift. As a result, they never get the results they want. Squats and deadlifts are damn tough, but they work.
You don’t have to push yourself to the limit every time you train, nor should you. However, don’t be afraid to test yourself from time to time. There’s nothing wrong with doing a tough set of 20 rep squats (as long as you know how to squat perfectly) or loading up a bar and deadlifting it as many times as possible (again, as long as you deadlift perfectly).
There are limitless ways to challenge yourself in the gym: test your three or one rep max on a given exercise, see how high you can jump, perform as many push-ups as possible, etc. Oh, and Hill Sprints are also excellent for strength training the mind! Give them a try for yourself and you'll know why.
Don’t be afraid to challenge yourself. You just might learn something.
Have you ever challenged yourself when strength training? What exercise did you do and what did you learn about yourself?
Comments for This Entry
Just be careful to not be too focused and hurt yourself. Be smart, be safe and think long term. I have hurt myself in the past when I behaved as though I was invincible.
Posted by Roy at 9:49am Nov 22, 2011 [permalink | flag as inappropriate]
Jack-
Thanks for the great comment. I agree - mental strength is underestimated!
Posted by Nia Shanks at 9:08am Jun 22, 2010 [permalink | flag as inappropriate]
Excellent post, Nia! Mental toughness is so important to training and one of the most difficult things to teach. Challenging yourself, gettting over adversities, and accomplshing new goals are just ways we can train our mind to get stronger. Another I would like to add is how strength in the gym should have a carry over effect to our daily lives. I see too many people who are beast in the gym, but big pushovers in their personal lives. Too many of us coimpartizlie our strength to only how much weight we can bench press. This is only physical strength. Real strength is mental strength. True power is when you know you have capacity to get over any hurdle or adversity in your life.
Again, great post and thread. I could talk about this subject all day!
Posted by Jack at 8:43am Jun 22, 2010 [permalink | flag as inappropriate]
Sangita-
Glad I can help! Let me know if you need anything else.
Posted by Nia Shanks at 7:37am Jun 22, 2010 [permalink | flag as inappropriate]
Thanks Nia really appreciate this! Still going through your old posts and am feeling quite motivated. You have a very sensible take on weight loss. Suddenly it does'nt seem over-whelming.
Posted by sangita at 4:15am Jun 22, 2010 [permalink | flag as inappropriate]
Erin-
Like I mentioned, I recommend you speak to a physical therapist that is also skilled in strength training. They could give you guidelines about lifting weights and what not. It really all depends on what you're capable of doing with your injuries - lifting weights is always great, bodyweight workouts, jump rope, hill sprints, etc. Definitely don't do anything that causes you pain. I don't know of anyone in those areas unfortunately, but I'm sure you can find a PT who can help you out. Best of luck!
Gordon-
Personally I don't recommend chiropractors, but that's based on my personal opinion and beliefs which would be too lengthy to get into here. ; ) When it comes to musculoskeletal issues I prefer physical therapists over any other profession.
Sangita-
I love the deadlift as well. Like I've said before, most trainers have no clue how to squat properly, let alone teach someone how to squat. How often you can deadlift really depends on your experience level. If you just started deadlifting you could do it twice a week and shouldn't have any problems. If you're a beginner it's actually a better idea to do the big compounds exercises more frequently so you "grease the groove" and perfect the movement pattern.
Posted by Nia Shanks at 5:51am Jun 21, 2010 [permalink | flag as inappropriate]
Great post Nia! You really can't say enough about the mind- body -exercise connection. I wish more and more people who moan about their problems would get off their butt and exercise. Stuff becomes easier to handle then.
The squat again eh! :) I am still struggling. The other day a trainer at the gym was showing me how to do them and his back was rounding so noticeably ...well I did'nt know what to say.
In the short span that I have began training the deadlift has become my most favourite exercise. Oh I'll squat alright because I know how important it is. But nothing gives the high and stretches the muscles like a good dead lift! I recently read Pavel's "Power To The People" and he is totally a dead lift guy.
Nia one question though. How many times in a week can I deadlift properly and safely. One guy at the gym says never more than once a week...
Posted by sangita at 3:17am Jun 21, 2010 [permalink | flag as inappropriate]
You're welcome, Nia.
I'm very surprise that the word 'Chiropractor' did not come up in a discussion regarding neck or back problems.
While I agree that it's a physical therapist is certainly someone who might offer unique help, my personal experience has been that I've always felt better after a visit to a Doctor of Chiropractic, and i have seen several down through the years.
Although DC's aren't licensed to perform operations or prescribe drugs, they usually seem to offer me more relief from pain per dollar spent (in other words, my personal feelings are more bang for the buck). Also, chiropractors seem to be more knowledgeable on diet and nutrition -and less apt to suggest drugs, operations, radiation, or chemotherapy, since they try to treat the problem (and not mask the problem with pain-killer drugs which would treat only the symptom).
Some people have reported bad experiences with chiropractors, and some chiropractors are hesitant to do manipulations on some people.
Nonetheless, after my most recent visit to a chiropractor (I think it was just last Monday -in response to a sore back and neck -probably I slept wrong), after the regular adjustment (or manipulation, whatever you call it), done by the doctor (his own hands), I was treated by laying face-up on this machine that felt, to me, like it massaged my back, but more likely helped loosen and relax my muscles and spine to help the adjustment 'sink in.'
Of course, in saying all that, this is on my my personal opinion, but I have no motive to lie or "manipulate" the truth. But before you make any decision, besides checking your bank account, you might check with several PT's, DC's, and MD's --and (more importantly) some people who have gone to all these types of doctors. (Internet research might also be helpful here, but real testimony from real patients is probably more reliable.)
Sorry I was so long-winded, but I didn't want to miss a detail or subtle nuance here. A lot hangs on the right decision -as well as luck (or blessings as it may be!).
Posted by Gordon Watts at 12:39am Jun 21, 2010 [permalink | flag as inappropriate]
Hi
I get a lot of different responses about my back! I am located in a few places. Currently I'm working on a film in Detroit, I will be here for 3 months. When I am not working I live in Chico Ca and usually I work in LA. I do have time to workout on weekends when I'm working..any suggestions?
Thanks!
Posted by Erin at 2:33pm Jun 20, 2010 [permalink | flag as inappropriate]
Gordon-
Thanks for the comment! I definitely agree that exercise and improve the mind. Thanks again! ; )
Erin-
First, consult with your doctor (preferably a Physical Therapist! Many clinics have a free 15 minute consultation) and if you are able to squat and deadlift I suggest you hire a QUALIFIED personal trainer or strength coach. To be honest, most trainers don't have a clue how to teach someone to squat or deadlift properly, so be careful if you do hire one.
General tips when exercising: always keep a neutral spine INCLUDING your neck. Don't hyperextend your neck when you exercise. Where are you located? I may know someone in your area who can help.
Posted by Nia Shanks at 10:05am Jun 20, 2010 [permalink | flag as inappropriate]
Hi Nia!
Your question..
Have you ever challenged yourself when strength training? What exercise did you do and what did you learn about yourself?
I actually am struggling with squats and dead lifts a lot. I have several herniated and bulging disks in my back from a bad car accident. I keep reading how great these exercises are and resolve myself to try them...I do them a few days and quit because every time I am doing them I feel very fearful of hurting myself. I also hear yucky grinding sounds coming from my knees when I squat. I probably should hire a trainer to watch me until I feel confident.
I have stated sprint running on a treadmill, this is something I thought I would never do with my back. But I love it, such a freeing feeling! It has really boosted my confidence, it also makes me feel like a would have a chance of out running a threat.
Maybe I will try squats again..I have a torn disk at L5 s1 and a large front and back bulge at C7. Any suggestions?
Posted by Erin at 5:47am Jun 19, 2010 [permalink | flag as inappropriate]
Posted by Gordon Wayne Watts at 1:16pm Jun 18, 2010 [permalink | flag as inappropriate]
Jon-
I totally agree. It's always fun for me when I get people to step out of their comfort zone and really see what they're capable of in the gym. Fun stuff.
: )
Posted by Nia Shanks at 11:21am Jun 18, 2010 [permalink | flag as inappropriate]
Posted by Jonathan Mike - PhD Student (Exercise Phys/Strength Coach)- Univ at 9:50am Jun 18, 2010 [permalink | flag as inappropriate]