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When it comes to fitness, many people believe that more is always better. More workouts, heavier weights, longer hours in the gym—all with the assumption that these will give you better results. However, the science suggests otherwise: a positive mindset around your fitness journey can have a more profound impact than the sheer quantity of exercise. In fact, exercising just 2-3 times a week with a belief in your efforts may bring greater results than a gruelling 4-5 workout schedule coupled with negativity and doubt. So if you are worried about the time you have to get your workouts in and think there is no point in trying read on!!
The Science Behind Mindset and Exercise
The Placebo Effect in Fitness: Believe it or not, your thoughts about exercise can change your outcomes. In a groundbreaking study published in Psychological Science, hotel housekeepers who were told their daily work was a form of exercise experienced noticeable health benefits—weight loss, lower blood pressure, and improved overall fitness. Meanwhile, those who didn’t hold that belief saw no significant changes, even though their physical activities were the same.
This shows that your perception of your workouts can enhance their effectiveness—a phenomenon that researchers liken to the placebo effect.
Quality Over Quantity:
Exercising with purpose and positivity, even just 2-3 times a week, can give you better results than forcing yourself through 4-5 sessions with feelings of futility. Positive emotions improve focus during workouts, boost energy, and enhance recovery. In contrast, negativity can lead to burnout and stress, which may diminish your progress and stop you showing up altogether.
The Role of Stress Hormones:
A negative mindset can increase levels of cortisol, the body’s primary stress hormone. Elevated cortisol over time can impair muscle recovery, hinder fat loss, and disrupt overall health. In contrast, positive thinking helps regulate cortisol and promotes hormonal balance, which is essential for achieving fitness goals.
Consistency is Key:
People who associate positive emotions with exercise are more likely to stick with it long-term. On the flip side, a negative outlook can make workouts feel like a chore, leading to skipped sessions and inconsistent progress.
Why a Positive Mindset Matters More Than Frequency
It’s not just about how much you train; it’s about how you approach your training. Here’s why mindset trumps numbers:
Optimism Fuels Motivation: Believing that your efforts are worthwhile makes you more excited to show up.
Improved Recovery: Positivity can speed up recovery by reducing stress and boosting your body’s ability to repair itself.
Better Results Over Time: By focusing on progress and enjoying your workouts, you’re more likely to stay consistent—and consistency is the cornerstone of success.
How to Cultivate a Positive Mindset in Fitness
Celebrate Small Wins:
Acknowledge progress, no matter how small. Whether it’s lifting slightly heavier weights, running an extra minute, or feeling more energised, every step forward counts.
Set Meaningful Goals:
Tie your fitness routine to personal outcomes that inspire you, such as improved mental clarity, better sleep, or more energy for your daily life.
Visualise Success :
Picture yourself achieving your goals, whether it’s building strength, improving endurance, or simply feeling more confident. Visualisation can help you stay focused and motivated.
Shift Your Inner Dialogue:
Replace negative thoughts like “This won’t work” with affirmations such as “Every workout brings me closer to my goals.”
Prioritise Enjoyment :
Choose activities you love, whether it’s dancing, yoga, strength training, or walking. The more you enjoy your workouts, the more likely you are to stick with them. (remembering how important strength training is to prioritise in amongst the activities)
The Takeaway:
Your mindset can be a game-changer in your fitness journey. Training 2-3 times a week with optimism and belief in your efforts can lead to better results than overloading your schedule with doubt and negativity. By choosing a positive relationship with exercise, you’ll not only see physical benefits but also develop a healthier, more sustainable approach to fitness.
So, the next time you hit the gym or head out for a run, remember: it’s not just what you do, but how you think about it that truly makes a difference.
Your Action:
Write down 2-3 positive affirmations that get you in a good mood to exercise! Here are some examples for you:
"I am strong, capable, and improving with every workout."
"Exercise is my time to focus on myself and my well-being."
"I love how my body feels after a great workout."
"Every step I take brings me closer to my goals."
"I am grateful for the ability to move and challenge my body."
"I embrace progress over perfection in my fitness journey."
"Working out energises my body and mind."
"I am building strength, resilience, and confidence."
"I enjoy moving my body and discovering what it can do."
"Exercise is a celebration of what my body can achieve."
Happy training!
Renee xx
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