Be kind to yourself. It might improve your fitness outcomes.
(And also because nobody likes a jerk)
As someone who has been keenly focused on how I view the ebbs and flows of my own fitness journey since having kids, I’ve noticed a positive shift in my performance. Viewing my own struggles through the lens of kindness and offering myself grace when necessary has been my catalyst for consistency.
The college undergrad version of me was an all-or-nothing kind of gal. If the routine wasn’t implemented perfectly or if I was having an off day, I’d derail the whole thing. Ironically (or, perhaps not) this resulted in larger breaks + burnout and leave me frustrated, dejected, and physically inactive for long periods of time until I found enough motivation to begin again.
Lately, I’ve been interested in the scientific validation of self-kindness as it relates to exercise. I came across this article and thought it would be a great one to review or at least get you thinking about how you approach your own fitness journey - especially those of us whose goal is to be active for as long as possible.
The field of sport psychology has used a variety of cognitive modalities to improve performance. Self-talk, which has been studied extensively in young adult populations, has been noted to effectively help one self-regulate. In doing so, it can help an athlete focus on the task at hand, increase their motivation, and ultimately improve performance. The best part is, it’s a simple and free way for anyone - not just athletes - to enhance their functional well-being.
Self-talk can take one of two modes: instruction or motivation. Researchers have noted that tasks requiring a greater focus on methodology or technique benefit from instructional self-talk, while feats of strength or power respond well to motivational dialogue. Most of us probably recognize the self-talk we experience is largely negative. Our inner critic can easily take over the task at hand, convincing us that we’re incapable of getting the job done.
Recent Research
In a four week study examining two groups: one who resistance trained with the practice of positive self talk, and a control group who only employed resistance training, 28 participants aged 60 and older trained twice weekly for a total of eight sessions. The self-talk group was instructed to repeat a phrase they found motivational as they went through their resistance training exercises. (1 phrase - it doesn’t get any easier than that)
They were assessed using a number of validated tests commonly used in an older adult population: handgrip strength, lower limb 1 repetition maximum (leg press, leg extension and calf raise) to test lower body strength, a 30 second chair stand test, and a timed up and go test. Participants also had their body composition analyzed using bioelectrical impedance.
Both groups showed significant improvements in the 1RM tests of muscular strength. This isn’t surprising given the maximal intensity; anyone would essentially improve at this level. The self-talk group and control groups also both improved their body composition over the course of the four week program.
Interestingly, the self talk group had significantly better outcomes in the functional tests (30s chair stand and the timed up and go). This is quite encouraging, given the need for older adults to maintain functional fitness for continued independence and optimal quality of life. The use of self-talk may play a vital role throughout the lifespan in the realm of functional fitness.
Although the study was short in duration, these results show promising outcomes for older adults who may be new to exercise. The results indicate that neurological adaptations can still be effectively improved after only four weeks of training. Furthermore, reductions in body fat can occur in as little as four weeks, perhaps further contributing to the motivation and positive self-talk that occurred in the program.
Key Points
Self-talk can be a powerful tool for tackling not only fitness related endeavors but any challenging hurdle in life. It’s been scientifically linked to improved performance outcomes and is a proven tool for emotional regulation, motivation, and stress reduction. (Did I mention it’s easy? And free?)
Implementing positive self talk can be as easy as picking a few key phrases relative to the task at hand, reciting them leading up to the task and immediately after the task. You can take this a step further by reflecting on your performance after the task, being mindful to not critically judge but to observe what happened along the way.
Seeing yourself through the lens of kindness not only compels you to evaluate yourself as you would a friend, but it may just encourage you to keep going. The motivation to try again feels different when you’re approaching your circumstances with grace instead of constant scrutiny.
Be kind to yourself, friends.
Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor, fitness professional, and busy mom of three aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. Want more free content like this delivered straight to your inbox? Subscribe for weekly training tips, technique overviews, and more evidence-based fitness content!