Mindful Strength Training for Beginners (Lifting Meditation)
When you think about strength workouts, I bet you're thinking this guy:
...and not this guy:
Good news: you don't have to be one or the other in order to practice mindful strength training! It's entirely possible to do movement meditation while you do your strength workout... and no one will even know you're doing it. I do it all the time!
The repetition of your lifts can be calming and meditative, just like concentrating on your breath when you're sitting still.
You don't have to close your eyes.
You don't have to chant.
You don't have to listen to Kirtan.
You just have to be mindful as you move.
If you're thinking, "Duh, I have to do that anyway otherwise I'll drop a barbell on my face," hold your hostile horses, bra. Sure, you have to be mindful to a point, but how much are you really feeling every part of the lifting movement instead of just trying to get through them so you can go home already? Or how good you're looking to everyone else in the gym? Where is your mind?
If it's on that guy/girl a few benches away from you, or on how frustrated you are at your fitness level, or on how embarrassed you are to wear workout clothes, let me gently nudge you in a more productive direction...
If you're going to lift anyway, you might as well make it a time to get centered and Zen out, right? Let's find you a healthy medium between Guy A and Guy B above. It exists. I promise.
Get mindful
Let's start by breaking it down, step-by-step with 3 options to add mindfulness to your strength training.
OPTION 1: Breathe
While you lift, concentrate on your breath. Feel the air coming in, and then gently releasing back out. This is a great place to start if you're far from mindful during your workout. It takes the least amount of effort out of the 3 options.
OPTION 2: Focus on your mantra
We're big on mantras here at SIO. Pull your most empowering one out for your next strength workout, and chant it in your head with every breath. For example:
Inhale: "Yes." Exhale: "I can."
Inhale: "I am." Exhale: "Strong."
Inhale: "This is." Exhale: "What change feels like."
Every time your mind drifts, lovingly shift it back to your mantra. Don't beat yourself up if it's not perfect; it won't be. That's part of the game.
OPTION 3: Concentrate on the movement
While you move, really feel the movement. Here are some questions that you can use to check in with yourself during your workout (you don't need to do all – or any – of these; they're just suggestions):
What muscles are working?
What does it feel like (burning, powerful, achy, etc.)?
What does your form look like in every rep?
Is there an adjustment you can make to get your body into better alignment so you can get stronger faster?
What rep starts to feel really hard?
When you come up against your limit, is it really a physical limit or a mental one?
The more mindful you get with your movement, the better you'll be able to push yourself to change not only in going to your limit, but in being honest with yourself when you need to take a step back. Both effort and recovery time are crucial to the strength gain process.
Tips to make it easier
Now that you have a few techniques to work with, here are some tips that will make them easier to use.
Take chill cardio breaks in between sets
Whether you're pumping mega iron or doing a bodyweight H.I.I.T. workout, chill cardio breaks can be your chance to come back home to the present in between sets. I find it's easier to get mindful when I'm doing cardio than when I'm trying to bust through a series of moves.
Head to the treadmill after each set and walk on an incline at a comfortable pace for a minute. Bring your focus back to your breath and (if you're using it) your mantra.
This little break can serve as your tether to mindfulness especially if you're just starting out with the techniques and having a rough go of it. When you go back into your set, your mind will be centered in the now, and you'll be more likely to stay there.
Choose the right music
Believe it or not, you can get mindful with death metal if it's the right music for you. Music is a completely personal experience; choose the kind that gets you into your desired head space and use that when you work out.
I typically choose bubbly dance music because it amps me up to keep going through the tough stuff (and reminds me not to take that tough stuff so hard). I used to listen to Rise Against and Tool when I worked out, but I found that I was leaving my workout feeling angry, so I switched.
Choose the kind of music that helps you get in tune with the state of mind you want to create, then breathe into it and lose yourself in it. This is usually why I recommend lighter forms of workout music, but if you can listen to other kinds of tunes and feel totally blissed out (without the accompanying anger or sadness that usually accompanies the hardcore stuff), go for it!
Turn "Introvert Mode" on
I've never been a people person when I work out... which, if you met me, you might balk at. I go in and out of introvert mode, but when I work out, it's the only setting I have available. My workout is my time to focus, get all the sh** out from my day, and spend some time getting to know the most important person in my life: ME.
I realize you might not be like that, and that's totally cool. If you're working out in a class-type situation, you can still go Introvert Mode the entire time. Just tune into what you're doing and don't worry about anyone else!
If you're more of a workout buddy person, that's great! You might just want to schedule your lifting meditations for the days when you can't get together.
Especially in the beginning of your lifting meditation routine, you might struggle with the mindfulness bit. To have someone else there vying for your attention makes it that much harder.
If you simply can't work out on your own (to each, his own), then rope your partner in on the mindfulness. Be especially mindful of how grateful you are for having her/him work out with you. Be mindful of the energy he/she is putting out in your workouts. And turn your focus in on yourself when possible with the other mindfulness techniques I listed above.
Now DO IT
No, really. Don't just read about it. Take these techniques and tips and go experiment!
It won't be perfect at first. It's not supposed to be. Consider this an exploration of yourself. There's no other way to find out which technique or tips work for you than to simply try them.
So I challenge you, my love. Go get mindful with your next strength session, then tweet me to let me know how it went!
Stay strong (and present),
Amy