Strength training as movement meditation
Mindful strength training has been around for a while and is recommended by medical experts, including physical therapists. It isn’t yoga or meditation in the traditional sense, it’s entirely possible to practice movement meditation while doing your regular strength workout, without anyone else even noticing. Here are several ways to keep your mind engaged the next time you train.
Count your repetitions, and slow down
We commonly breeze through counting when working out. Instead of the usual three sets of ten, try mixing it up: complete higher repetitions with lighter weight, such as two sets of twenty-five for simple bodyweight exercises. Counting to higher, less familiar numbers helps keep you mindful of your movement.
Slowing down your movements helps keep your mind on the muscle you’re working, letting you really feel the effort. Try mixing seven regular repetitions, seven slow ones, and seven quick ones within the same set to notice the difference.
Concentrate on breathing, and vary your weight
Proper breathing is part of any workout, pay attention to your breath as you lift, and breathe out as the muscle contracts.
Mindful strength training also means practicing a variety of weight selections so you can feel the impact on your body and see what it’s capable of. Gradually increasing the weight across several sets of weighted lunges, adding up to ten pounds per set, depending on your fitness level and what your physician or physical therapist has cleared, helps you notice the difference between loads as you go.
Practice different movements
Eccentric movements, lengthening a muscle under load, keep your routine fresh and your brain engaged by working the muscle in a different way than usual.
Throughout your workout, stay focused on breathing and movement, and take short breaks to relax between sets. Choosing the right music matters too, since it helps get you into the right headspace; lighter, calmer workout music tends to work well for this kind of training.
It takes practice, and that’s the point
Use these tips during your next workout and expect better results over time. It won’t be perfect at first, and that’s fine, mindful strength training takes practice. Think of it as an exploration of yourself: there’s no way to know which techniques work best for you other than trying them.