How FOCUS during Exercise Boosts Results
By Abhishek Behl
If you have ever has an exercise practitioner give you the cue, “Think about the muscle you’re working,” you might have wondered why that’s so important.
Well, it’s because of the muscle-mind connection—the idea that by focusing your mental attention on a specific muscle (or muscles) during exercise, you can improve muscle activation and make your workout more effective (DeFreitas & Wilson, 2011).
This connection isn’t just a “feel-good” concept—it’s supported by science. Research shows that focusing on the muscles you’re working can help improve strength, muscle growth and even reduce the risk of injury (Schoenfeld, 2018).
Whether you’re lifting weights at the gym, working on rehabilitation after an injury or just trying improve movement patterns in your day-to-day life, being mindful of your muscles can make a big difference (Gentil et al., 2017).
How Does the Muscle-Mind Connection Benefit You?
The idea behind the muscle-mind connection is simple: by mentally focusing on the muscles you’re using, you can increase their activation during exercise. This means that every squat, bicep curl, or deadlift you do becomes more effective because you’re engaging the target muscles more deeply (Schoenfeld, 2018).
Why does this matter? Well, when you focus on specific muscles, you’re training your neuromuscular control—basically, your body’s ability to recruit muscles properly (Breen & Phillips, 2011). This is important when you’re trying to improve strength, coordination, and balance. Studies show that this kind of focus leads to better muscle growth and increased strength (Lee et al., 2016).
For older adults, this can be especially valuable. As we age, we naturally lose muscle mass (a condition known as sarcopenia), but resistance training—done with a mindful approach—can help slow down that process and even reverse some of the effects (Fielding et al., 2011). In fact, focused strength training has been shown to improve mobility and reduce the risk of falls, which is vital for maintaining our health and wellbeing as we get older (Breen & Phillips, 2011).
How the Muscle-Mind Connection Helps with Injury Recovery
If you’ve ever been injured or undergone surgery, you know how crucial it is to get back to your normal routine safely and effectively. Here’s where the muscle-mind connection becomes a true game-changer.
When you’re recovering from an injury, regaining neuromuscular control is key. This means consciously engaging the right muscles to rebuild strength without compensating with other muscles that might be weaker or vulnerable (Hodges, 2017).
For example, if you’re recovering from a knee injury, focusing on your quadriceps or hamstrings during rehabilitation exercises helps to restore proper muscle function and prevent overuse injuries in other parts of your body (Schoenfeld, 2018). It’s not just about strengthening the muscles you’re targeting—it’s about teaching your body how to move properly again.
Athletes, too, benefit from this focus. When you’re sprinting, jumping, or lifting heavy, the last thing you want is for your body to rely on the wrong muscles under stress.
By improving your muscle-mind connection, you can ensure that the right muscles are engaged when you need them most (Schoenfeld, 2018). This reduces fatigue, prevents injury, and can enhance overall performance (Yoon et al., 2017).
How to Make the Most of the Muscle-Mind Connection in Your Workouts
So, how can you start making the muscle-mind connection work for you? It’s actually easier than you think! Here are a few tips to help you focus your mind and enhance your muscle activation during exercise:
Slow Down and Focus
Rather than rushing through your sets, take your time and focus on the muscle you’re working. For example, when doing bicep curls, think about squeezing your biceps at the top of the movement (Lee et al., 2016). The slower you go, the more you can engage those muscles properly.
Practice Control
You don’t need to lift the heaviest weight in the gym to get results. Focus on form first—this means concentrating on the movement and muscle engagement rather than just moving through the exercise quickly.
Use Visualisation
Some studies suggest that visualising muscle contraction can actually increase muscle activation (DeFreitas & Wilson, 2011). Try visualising the muscle you’re targeting while you work through each rep. It’s like giving your muscles a mental workout too.
Focus on Stabilisation
If you’re recovering from an injury or working on your balance, it’s essential to focus on stabilising muscles first. Simple exercises like glute bridges or core activation drills can help strengthen stabilising muscles before progressing to more complex movements.
Breathing Is Key
Never underestimate the power of proper breathing. When you breathe deeply, you engage your core, which is essential for stabilisation. Focus on controlled breathing during every rep.
Exercises That Boost the Muscle-Mind Connection
Here are a few exercises you can do that really emphasise the muscle-mind connection:
- Bicep Curls: Focus on squeezing your biceps at the top of each curl to increase muscle engagement (Lee et al., 2016).
- Squats: Pay attention to your glutes and quads as you squat, making sure they’re doing the work instead of your lower back (Schoenfeld, 2018).
- Chest Press: Concentrate on your chest muscles as you press the weights up. The more you focus, the more you’ll activate the muscles, especially retracting your upper back as you’re pressing (Gentil et al., 2017).
- Deadlifts: Focus on your hamstrings, glutes and lower back to ensure proper form and activation. This will also help prevent injury (Schoenfeld, 2018).
By making each movement purposeful and intentional, you’ll activate more muscle fibres and get better results, whether you’re lifting for strength, trying to build muscle or rehabbing an injury. The stronger the muscle-mind connection the better the results you achieve!
To sum it up, the muscle-mind connection is a powerful tool that can help you get the most out of your workouts. It’s about more than just going through the motions—it’s about actively engaging with your muscles to improve strength, muscle growth, and performance.
For those recovering from injuries or looking to prevent them, the muscle-mind connection is an essential part of the healing process (Hodges, 2017).
If you’re looking to get better results from your workouts or you’re recovering from an injury, incorporating this focus into your routine can make all the difference. By slowing down, focusing on the right muscles, and practising mindful movement, you’ll see improvements in muscle activation, performance, and recovery.
At Inspire Fitness and Exercise Physiology , we offer tailored exercise programs that help you build a stronger muscle-mind connection, whether you’re working to achieve fitness goals or recovering from an injury. Our expert team is here to guide you through each step, making sure you get the most out of every workout.
References
Breen, L., & Phillips, S. M. (2011). Evidence of the efficacy of resistance exercise for muscle mass and strength during ageing. Journal of the American Geriatrics Society, 59(6), 1166-1171. https://doi.org/10.1111/j.1532-5415.2011.03480.x
DeFreitas, J. M., & Wilson, J. M. (2011). Mind-muscle connection in resistance training. International Journal of Exercise Science, 4(2), 78-86.
Fielding, R. A., et al. (2011). The importance of resistance exercise in the prevention and management of sarcopenia. Medicine & Science in Sports & Exercise, 43(11), 2259-2265. https://doi.org/10.1249/MSS.0b013e318213fefb
Gentil, P., Lima, F., & Souza, A. (2017). Effects of resistance training on the muscle-mind connection in exercise. Sports Medicine, 47(6), 1181-1189. https://doi.org/10.1007/s40279-017-0719-9
Hodges, P. W. (2017). The role of the deep stabilizing muscles of the trunk in spinal pain. Journal of Orthopaedic & Sports Physical Therapy, 47(9), 702-711. https://doi.org/10.2519/jospt.2017.7139
Lee, J., et al. (2016). Mindful movement and its effects on neuromuscular control in patients with chronic pain. Journal of Pain Research, 9, 141-147. https://doi.org/10.2147/JPR.S110224
Schoenfeld, B. J. (2018). The muscle-mind connection: An overview of mechanisms. Strength and Conditioning Journal, 40(1), 3-8. https://doi.org/10.1519/SSC.0000000000000341
Yoon, M. S., et al. (2017). The role of the mind-muscle connection in strength and hypertrophy. Journal of Strength and Conditioning Research, 31(8), 2157-2165. https://doi.org/10.1519/JSC.0000000000002202