When we think about all the factors that contribute to preparing for a great workout, many things come to mind:  Did I take in enough protein/carbs in my pre-workout meal? Did I get in all of my supplements this morning? What body part am I training today? Am I well hydrated? While all of these factors are indeed vital to one's performance in the gym, a key element to successful training is often overlooked, and that is the power of the mind.

As strong as one's body may be, the mind is by far the most powerful tool we have at our disposal when it comes to strength-training and bodybuilding. How many times have we, as trainers, tried to motivate our clients by telling them, "Come on, just 3 more reps….that's it, push, now two more….one more….great job!" ? To be honest, we have all done this. Our clients seem to base their performance on our verbal cues, rather than allowing their intuitive senses to dictate their true muscular abilities. The truth of the matter is that the mind quits long before the body needs to give up. While there is somewhat of an advantage to cueing clients verbally, we may actually be doing them a disservice.

True motivation comes from within, for that is where energy is stored. It is incumbent upon us as fitness professionals to train not only our clients' bodies but their minds as well. If, for example, a client is attempting a particularly difficult lift, one for which 3-4 repetitions would be a long shot, we might suggest that the client focus on achieving 5 reps. Having that number in mind, and deciding on it in advance of the lift, sets the stage for success, regardless of the outcome. Certainly the body will want to give up on the 3rd or 4th rep; but having declared that he is going to perform 5 reps, and not merely try for 5 reps, will create a dynamic force which has originated in the cerebral part of his body as opposed to the muscular part. This simple act of declaration, the notion that the mind will not allow the body to give up, allows one to harness a whole new level of power.

I have found this method to be particularly effective in my own training if I have "practiced" it in advance of the workout. Often, on the night before a challenging lift, I will visualize myself performing the exercise. I rehearse it in my head over and over until I can actually see myself lifting the weight effortlessly. The following morning, when the time comes to execute the move, it is as though I have already achieved the success. I am able to replay the "motivational video" I created in my mind from the previous night, harness its energy, and more easily lift the weight. It is my mind that has created the power as much as the muscles involved in the actual exercise.

Another way in which we can help clients put their head into the game is to teach them a positive-affirmation mantra. By taking a moment immediately before lifting to breathe deeply, several times, one can clear the mind of anything that may be distracting. Then, tell the client to remind himself of 3 things:

• "I have trained hard for this."
• "I am strong enough to succeed at this."
• "Failure is not an option."

By this point, the mind-body connection has been established, and the muscle is primed for action. There is a much greater chance of success once the power of the brain has been activated and included in the process.

In addition to training clients, I also teach Group Exercise classes. Fatigued by the time we get to the stretching portion toward the end of the hour, some participants will give up, saying "I can't do that!" Many years ago I established a rule in my classes: We never say "I can't"; instead, we say," I haven't mastered it yet!" This simple phrase leaves room for growth. The body may be saying "No way!" right now, but the brain is taking over and making the declaration that the skill can and will be developed and perfected over time. Such empowering statements demonstrate how harnessing the cerebral component of training can remove limitations previously thought impossible to overcome.

The next time we set a client appointment, perhaps in addition to writing down the date and time of the next session, we might also include a "prescription" for motivational homework: remember to visualize, harness the brain's energy, and come to the gym ready to put the mind over the muscle!

Cathleen Kronemer is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, competitive bodybuilder and freelance writer. She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for 22 years. Look for her on www.WorldPhysique.com, and feel free to contact her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it . She welcomes your feedback and your comments!

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