Psychology + Resistance Training
= Confidence
For as long as I’ve been in the fitness industry, I’ve consistently noted one polarizing phenomenon. The people who do cardio usually don’t lift weights, and the weight lifters rarely do cardio. Sure, this isn’t 100% true, but often one type of exercise takes precedence over the other. I’ve even been guilty of this myself. When you’re a parent, you’re often bound to weird time constraints that dictate your mode of training.
However, there’s another theory I have about this that merits exploration. The various modes of aerobic exercise, with the exception of swimming, require virtually no skill. I’m solely referring to the skill of the movement itself. Walking, running, and cycling are pretty simplistic in their biomechanical demands. Outside of the performance aspect of it (i.e. sustaining those activities for an extended period of time), the movements themselves are highly feasible for most.
Resistance training is entirely different. The knowledge that it takes to master technique for a variety of lifts is far more substantial than the knowledge required to run with proper form. Take a squat for example, which can be performed with a barbell, with dumbbells, on a leg press machine, or even with bodyweight. All four variations of the most simple back squat require nuanced knowledge for each, with proper squat form at the heart of each one.
For those who decide to utilize machines, even adjusting each machine to fit one’s body properly requires an understanding of how the movement should be conducted and how the machine should feel in response to the body’s movement. It’s no wonder that strength training can be incredibly intimidating for an individual exerciser. It’s why many opt for group fitness classes to have guided instruction instead of going it alone.
Regardless of the reasons why, it’s clear that Americans aren’t incorporating enough resistance training into their exercise routines. Less than a third meet the strength training guidelines. Of that third, less than 10% are consistent in their strength training, and the other 20% participate in both aerobic and anaerobic (RT) activity. Notably, women are less likely to incorporate strength training into their exercise regimen, and are driven by motivators such as weight loss, appearance, and body image.
One important factor in exercise adherence is self-efficacy. Self-efficacy is one’s confidence in how effectively they can perform a task and is driven by social influence, education, and stress mitigation. Most importantly, self- efficacy fosters the link between mindset and exercise frequency and it’s a key driver of exercise adherence.
In this study, researchers explored the psychological effects (including self-efficacy) in exercisers participating in a 16 week RT program using the constructs of Self Determination Theory (SDT). SDT poses that humans have three primary psychological needs of autonomy, competence, and relatedness that have to be met for behavior change to take place.
Autonomy: personal choice in the process
Competence: understanding of the steps necessary to change
Relatedness: social connection to others
The study found that competence significantly improved from the beginning to the end of the study, which makes sense. The more lifting sessions you complete, the more you’ll learn. Additionally, the study found that participants were motivated via behavioral regulation, meaning they identified and valued the benefits of exercise. This understanding has been demonstrated to promote exercise adherence.
Participants’ overall behavioral regulation score also predicted strength increases in the deadlift 1RM. Self-efficacy, specifically resilience and mastery, also increased as a result of the 16 week program. Lastly, scores on the reasons to exercise scale were linked to improvements in muscular strength and power, which is fascinating. Our feelings about resistance training, our confidence in our abilities, and our beliefs about the outcomes can all play a role in our actual training outcomes.
If you’re completely new to resistance training, or you’re primarily into aerobic exercise and have no clue where to start, here’s a simple routine that covers all major muscle groups. Pick a weight that begins to feel challenging on rep 8, making the last 2 reps tough.
Pushups 3 x 10
Squats 3 x 10
Bent Row 3 x 10
Romanian Deadlift 3 x 10
Overhead Shoulder Press 3 x 10
Side Plank 3 x 20 seconds each side
Complete the exercises in the order shown above and aim for two non-consecutive days per week of resistance training. While it’s fine to lift on a day that you’ve done cardio, it’s recommended to couple it with a low-intensity cardio session. You also want to avoid lifting on a day following a HIIT session.
Becoming a hybrid athlete who regularly incorporates strength training and consistent aerobic exercise is the best way to improve sport performance, mitigate risk of chronic disease, and maximize the psychological benefits of exercise.