Whether you are a beginner or have some experience in lifting weights, you’ve probably heard about the mind-muscle connection.
But do you know what the mind-muscle connection actually is?
Have you established a link between your mind and your muscles for optimal results?
Over the years, I’ve seen many women going to the gym and putting in the necessary efforts day in and day out and still not seeing the desired results.
This is because most of them are missing one key aspect that is critical for a successful fitness journey: the communication between their minds and muscles.
In this article, we look at what the mind-muscle connection is and jump into the science to see why it is important to communicate with your muscles during your workouts.
What is the Mind-Muscle Connection?
Also known as “neuromuscular connection” or “attentional focus”, the mind-muscle connection (MMC) enables your mind and muscles to properly communicate for optimal results.
Your mind is a powerful tool. If you go to the gym and work out mindlessly, you are doing it all wrong.
However, if you let it, your mind can immensely improve the quality of your workouts and help you reach your goals – because your brain controls every single contraction that happens in your body.
In layman’s terms, the mind-muscle connection means focusing all of your attention on a specific muscle or muscle group that should be working.
This makes a world of difference between mindfully and mindlessly moving the weight.
Maybe you are familiar with Tony Robbins’ famous quote: “Where focus goes, energy flows”.
This means that wherever you focus your mind, you create positive energy to help you reach your goals.
This is also applicable to your workouts.
When you focus your attention on the target muscle instead of letting your mind wander, you increase muscle activation.
This happens because your brain releases a type of chemical messenger called acetylcholine to communicate with your muscles.
When acetylcholine is released, muscle contraction occurs.
Research shows that focusing your attention on the target muscle by contracting it enables you to gain strength and size.
Of course, this doesn’t mean that when you start lifting weights and focus on each muscle group, you will bulk up.
Instead, you will be able to lose fat and get that toned physique every woman is after.
Cultivating a mind-muscle connection isn’t just for bodybuilders and fitness experts.
For optimal results, you should harness the power of your mind even if the gym is new to you or you’ve never exercised before.
How to Build the Mind-Muscle Connection
Alright, are you ready to build your mind-muscle connection so you can see results sooner?
All you need to do is face away from your gym’s mirrors and focus on how the exercise feels, not how it looks.
For example, if you’re doing a leg extension, you need to focus on contracting your muscles as much as you can instead of thinking about how many reps you have to perform or asking yourself whether the men at the gym are staring at you.
Apply the same logic for all the strength-training exercises you’re performing.
I am also suggesting you minimise distractions in order to properly build the mind-muscle connection.
For example, you might feel tempted to listen to a podcast or watch TV while working out, but distractions keep you from focusing your attention on the muscles that should be working.
Instead, you may want to listen to music. This can help you better zone into your lifts.
The Importance of Mind-Muscle Connection
If you lift weights and cultivate a connection between your mind and muscles, you will benefit from a wide array of advantages, such as:
- Achieve more with less: there’s more to gain from a mindful 30-minute workout than a mindless 2-hour workout.
- Improved self-awareness, control and coordination
- Feel more engaged and energised during your workouts
- Avoid injuries that may occur when performing exercises mindlessly
- Burn fat and gain muscle mass quicker
- Improved mental health and motivation
The Bottom Line
When you disengage from the thoughts that draw your mind away and focus on the muscle group you’re working, you start seeing amazing results.
Your mind and body will thank you for the extra focus which, in return, will help you achieve a ripped, cut physique.