How Mental Training Improves Strength Performance in the Gym

Learn how to use mental training strategies to boost strength performance and get more out of your workouts.

Athletic performance—and success in the weight room—comes down to four key components: physical, technical, tactical, and psychological. Miss the mark on any one of these, and you’re leaving results on the table.

The trouble is that most lifters focus heavily on the physical while often ignoring the mental side entirely. That’s a mistake.

Mindset alone won’t replace hard training or a solid plan, but it can elevate both. In fact, I’d argue that your mindset dictates the outcome of a workout as much as anything else. The key is using it to your advantage.

In this article, we’ll focus on the psychological side of strength training—what mental training is, how to implement it, and the real impact it can have on performance. You’re already doing the hard part—showing up and lifting. But if your progress has stalled, your focus drifts mid-session, or you find yourself second-guessing every heavy rep, the problem might not be your program. It’s likely your mindset.

What is Mental Training?

Mental training—also called psychological skills training (PST)—is a structured way to build the cognitive tools that support better, more consistent performance. You do it alongside your regular training to get more out of the work you’re already putting in.

Mental training isn’t just for elite athletes or game-day situations, either. It matters in the day-to-day grind of the gym, too. Over the years, I’ve found that most lifters don’t fall short because of a bad program. They fall short because of things that don’t show up on paper. That’s where mental training comes in.

It helps you push through when conditions aren’t perfect. Let’s face it, there will be days when the weight feels heavier than it should, your mind wanders, and your motivation is low. Getting the most out of these sessions is what separates the most successful lifters.

Of course, it’s not magic. No amount of visualization or goal setting will turn a 300-pound squat into a 500-pound squat. The programming must still be there—volume, load, frequency, all of it. But mental training helps you show up with the mindset needed to execute. It’s not the primary driver of results, but it can be the thing that helps you reach your ceiling.

Psychological Factors That Influence Strength Performance

Mental training isn’t one-dimensional. Like strength, it’s shaped by several key factors: confidence, arousal regulation, attention, and motivation. Let’s dig in.

Confidence and Self-Efficacy

In sports performance, confidence is the belief in one’s ability to execute a task or achieve a specific outcome. While some people are naturally more confident than others, even the most self-assured lifters can doubt themselves in the wrong situation.

When confidence applies to a specific task, like hitting a heavy single, it’s called self-efficacy [1]. Self-efficacy is one of the most important psychological factors in athletic success, and in the weight room, it can make or break a lift. When all else is equal, the athlete with higher self-efficacy is usually most successful.

One of the best examples of how confidence and self-efficacy can impact strength comes from a 1972 study by Nelson and Furst [2]. They tested the strength of 32 male college students using a machine that mimicked the movement pattern of arm wrestling. After the test, the participants guessed how they stacked up against the others, without knowing anyone’s actual results, including their own.

The researchers then paired the subjects into twelve groups, each believing the weaker lifter was stronger, and had them face off in real arm-wrestling matches. The results? In 10 out of 12 matches, the person who thought they were stronger won, despite testing as the weaker of the two.

Confidence didn’t just influence perception; it influenced performance. The takeaway here is simple: belief matters. The best part is that, like strength, you can train to become more confident with the right approach.

What About Overconfidence?

We’ve all seen it—a strong favorite loses to an underdog. A team with a massive lead ends up blowing it. The assumption? They were overconfident.

Overconfidence is typically defined as having more confidence than your ability justifies. But not everyone agrees that it exists.

Bandura, a pioneer in self-efficacy research, argued that what we call overconfidence might just be an excuse we apply after the fact [3]. Since confidence and positive performances are so tightly linked, poor outcomes likely have more to do with other things, such as reduced preparation or focus, than having “too much” belief in oneself.

In other words, if confidence leads someone to take shortcuts, lose focus, or not put in maximal effort, the issue isn’t confidence. Sure, the result is still a drop in performance, but the root cause matters. It’s not that they believed too much. It’s that they didn’t back it up with action.

Whether you want to believe in overconfidence or not, underconfidence is the far bigger threat. In over fifteen years as a coach, I’ve seen far more lifters miss reps (and lose games/matches) from lack of belief than from cockiness. If you’re going to lean one way, lean into belief. Athletes and coaches should do everything they can to build and protect confidence.

Arousal Regulation

Emotions drive energy. Depending on how well you manage them, they can fuel performance or drain it.

Arousal refers to the level of physiological and psychological activation at any given moment. It exists on a continuum, from completely relaxed to highly amped up. Your goal isn’t to max it out, but to find the right level for you and the task at hand.

This idea is often explained using the inverted-U theory, which states that performance improves as arousal increases up to a point. Beyond that point, performance starts to drop. While the exact curve has been debated, the concept still holds up: there’s a sweet spot where you perform your best. But that sweet spot varies.

Well-practiced or simple tasks generally benefit from higher arousal. More complex skills, or those you’re still learning, tend to suffer when intensity is too high. Lifting, for the most part, falls on the simpler end of the spectrum, which means higher arousal is usually beneficial. But there are significant individual differences.

For example, some lifters thrive on full-blown intensity—pacing, slapping themselves, and hitting smelling salts before a heavy set. Others, like me, do better when calm and focused. I’m at my best around a 5 or 6 out of 10 on the intensity scale. Anything more than that starts to drain my energy, not enhance it. It’s important to recognize the level of arousal at which you perform best and then learn how to achieve it consistently.

Attention and Concentration

Successful athletes are fully present. They direct their attention toward the task at hand and block out everything else—distractions, negative emotions, even self-doubt.

This ability is called selective attention, the skill of focusing on task-relevant cues while suppressing everything that doesn’t matter. The problem is that staying focused is easier said than done.

Most people show up to the gym, talk to their buddies, hit on the girl at the front desk, and scroll social media. Of course, they go through the motions of getting their sets in between all that. But going through the motions doesn’t build muscle or strength. To get the most out of your training, you must be mentally engaged, especially during your heaviest and most technical work.

What you focus on matters, too.

Research shows that an external focus of attention—focusing on the effect of a movement rather than the movement itself—can significantly improve strength performance. A 2019 review by Neumann found that lifters who used cues like “drive the floor away” or “explode off the chest” performed better than those focused on internal cues like “tighten your core” or “squeeze your glutes” [4]. The reason? External focus promotes more automatic, efficient movement. Internal focus often leads to overthinking and stiffness under the bar.

If you want to lift better, train with focus and purpose. Also, make sure you’re focusing on the right things. I’ll discuss this further in a bit.

Motivation

Motivation is one of the most misunderstood aspects of strength training. For the most part, it’s overrated. It matters, but it’s not something you should rely on.

We’ve all had days when we walk into the gym ready to smash PRs, and others when even warm-up sets feel heavier than they should. Sure, sometimes that’s physical—insufficient sleep, low calories, dehydration. But often, it’s mental. When you’re not dialed in, performance suffers, even if your body is ready.

The key isn’t chasing motivation. It’s developing the discipline to show up regardless of how you feel. No one is motivated all the time. What separates lifters who make long-term progress is their ability to keep showing up anyway. Consistency beats motivation every time.

That said, motivation still plays a role in how well you perform, and what drives that motivation matters.

Psychologists divide motivation into intrinsic and extrinsic. Intrinsic motivation comes from within—wanting to get stronger, push yourself, or master a skill. Extrinsic motivation is driven by external rewards, such as likes, compliments, and competition. Both can be useful, but intrinsic motivation tends to be more sustainable.

There’s also a difference between motivation to succeed and motivation to avoid failure. The first leads to a confident, aggressive effort, while the second often creates hesitation. When your focus is on not screwing up, you’re not going to do your best. In the long term, it’s better to be driven by pursuing something meaningful than by fearing falling short.

The bottom line is that motivation helps, but it’s unreliable. Build systems, habits, and internal reasons to train so that you can keep showing up, even when the spark isn’t there.

9 Mental Training Strategies To Improve Strength Performance

Most lifters don’t fail because of poor programming. They fail because they can’t stay consistent, focused, or confident under the bar. These strategies fix that.

1. Build Confidence By Overcoming Difficult Challenges

Confidence isn’t something you’re necessarily born with. You can build it.

The most reliable way to increase confidence is through experience, specifically, successful experience. It’s having pelts on the wall. Research shows that successful past performances are the strongest predictor of future confidence [5]. In the gym, when you stack up rep after rep of consistent, high-level execution, confidence builds naturally.

Too many lifters, specifically powerlifters, focus on testing their strength instead of building it. There is a difference. Most of the time, you should lift weights you know you can hit. Missed lifts should be rare. The more successful sets you log, the more belief you build. PRs don’t come from hype. They are earned from hundreds of successful attempts.

That said, confidence isn’t just about stacking easy wins. It’s also built by doing hard things. You must put yourself in challenging situations where the outcome isn’t guaranteed. That might mean stepping out of the pocket and going for an all-time PR when you feel good. Or, competing for the first time. Sometimes it’s just continuing to show up when everything in your life pulls you in the other direction. Success builds confidence, but so does struggle. The key is preparing to the best of your ability, choosing your moments wisely, and leaning into the discomfort.

2. Use Positive Self-Talk

What you say to yourself shapes how you perform.

There are two main types of self-talk: motivational (used to psych yourself up or stay confident) and instructional (used to reinforce technique during the lift). Both have value, but they serve different purposes. Motivational cues help you get in the right headspace, while instructional cues help you focus on execution.

Short, direct, performance-focused cues like “This is light,” “You’ve hit this before,” or “Let’s go” can help you lock in your mindset before a big lift. The key is to use words that resonate with you—don’t overcomplicate it.

When using instructional self-talk, external cues are more effective than internal ones. For example, saying, “Push the floor away,” works better than “Extend your knees.” As previously mentioned, external cues promote smoother, more automatic movement, while internal cues often lead to overthinking and tightness under the bar.

Over time, self-talk becomes part of your mental routine. The best lifters act as positive coaches in their heads. But it’s just as easy to let the hater in our heads take over. We all have that voice filled with self-doubt.

When negative thoughts arise (and they will), work to reframe them. Instead of saying, “This is heavy. I won’t be able to lift it,” reframe it as, “This is an opportunity to challenge myself and see what I’m capable of.”

3. Visualize What You Want to Achieve

When done right, mental imagery is one of the most potent tools in strength sports. It involves mentally rehearsing a lift in vivid detail: bar path, body position, timing, and feel.

Imagery is especially useful in strength training because it taps into one of the two core drivers of adaptation: the nervous system. Strength gains come from both muscle growth and neurological improvements. That means you don’t always need a barbell in your hands to improve performance. Mental reps count.

A related example is contralateral limb training. Research shows that training the healthy limb during injury can preserve strength and limit atrophy in the injured side through neural carryover [7]. The nervous system is adaptable, even when the muscles aren’t used directly.

In a study by Iacono et al., thirty professional basketball players were split into three groups. One group visualized performing heavy squats and bench presses (85% 1RM). Another visualized explosive, power-focused lifts with lighter loads. The third group did nothing. After six weeks of imagery training, both visualization groups saw significant improvements. The heavy group gained more strength, and the power-focused group improved jump performance. In the study, specific imagery created specific results [8].

That’s the key: specificity and clarity matter. You need to visualize exactly what you want to improve. Visualize actual lifts using the same bar, rack, and setup you’ll use in training. Engage all your senses—feel the bar on your back, hear the plates, notice your breathing. Focus on clean, successful reps that reflect your current abilities, not fantasy PRs.

Use imagery before big sets, the night before a tough session, or during warm-ups as a form of mental rehearsal. One to three reps in your mind is enough. Keep it sharp, detailed, and short. Quality matters more than quantity. 

4. Interpret Arousal as Helpful

Arousal is the energy and tension you feel before a lift. It can help or hurt, depending on how you frame it.

According to Reversal Theory, the key is interpretation. Two lifters might feel the same elevated heart rate, sweaty palms, and butterflies, but one sees it as readiness, the other as panic. The lifter who views arousal as excitement is more likely to perform well. It’s not about avoiding nerves. It’s about using them.

Awareness is step one. If you recognize your state, you can start managing it, which brings us to the next strategy.

5. Psych Up or Calm Down (Based on What You Need)

As mentioned, some thrive on max hype, while others lift better when calm and collected. Determine what works for you, and then learn how to get there.

If you find yourself too amped up during a workout, taking a few deep breaths can help you calm down. There are many breath control methods, but I like to breathe in for 6 seconds, hold for 2 seconds, and exhale for 7 seconds.

Conversely, if you need to get psyched up, motivational self-talk (not instructional) has been shown to improve max force production [9].

6. Avoid Mental Fatigue Before Training

Mental fatigue can impair strength performance, even if you feel physically prepared. A 2024 study published in Sport Sciences for Health found that strength-trained individuals performed fewer repetitions in a bench press endurance test after completing a 30-minute mentally demanding task compared to the control [10]. Interestingly, this performance decline occurred without significant changes in motivation, arousal, or perceived exertion.

A 2021 study found that even scrolling on social media apps before training reduces strength performance [11].

The takeaway? Cognitive fatigue can drag your performance down even when it doesn’t feel like it. If you want to train hard, don’t burn out your brain beforehand. Save the deep work for later, and put your phone away. Protect your mental energy in the half-hour window before the gym. Thirty minutes before training is the time to listen to music and get in the right mindset for a productive performance.

7. Set Better Goals

Use specific, measurable, achievable, relevant, and time-bound SMART goals to create a clear action plan. For example, instead of saying “I want to get stronger,” say “I want to add 10 pounds to my bench press in the next 12 weeks.” That gives you a clear target and a deadline. Research shows SMART goals improve both adherence and performance [12].

But goal setting isn’t just about picking a number and chasing it. The most effective approach is to use three types of goals together:

• Outcome goals are the desired end results, such as adding weight to a lift, hitting a specific total, or dropping a weight class for a meet.
• Performance goals are the standards you want to achieve along the way, such as squatting 315×3, completing every session in a training block, or improving bar speed on your top sets.
• Process goals are the daily actions that make them happen—things like tracking your food, sleeping 7+ hours, or hitting your prescribed RPEs.

Outcome goals give you direction, performance goals keep you accountable, and process goals build consistency. If you’re lacking progress, it’s often because one of those layers is missing or unclear.

Try Jason Selk’s “Success Log” after each training session to reinforce your focus. I’ve had great success with it. When you finish your workout, ask yourself the following three questions and jot the answers down in your logbook.

1. What three things did I do well today?
2. What’s one thing I want to improve?
3. What’s one action step to help me fix it?

The idea is to focus on what you can control and make every session a step forward.

8. Add Variety and Autonomy

Doing a similar workout program for months at a time can burn people out, even when the program is solid. Studies show that small changes in exercise selection or rep schemes can boost motivation and enjoyment [13]. Sometimes, changing it up is exactly what you need to shake off a low-energy day and get the work done.

That said, this is a tool, not a strategy. Use it sparingly.

Sticking to the same core lifts has a lot of value. Consistency makes tracking progress, building movement efficiency, and managing fatigue easier. From a physiological standpoint, your muscles don’t need to be confused—they need to be challenged in a progressive, measurable way. Constant variation might feel productive, but more often than not, it just hides a lack of intent.

A smart approach is to rotate accessories or build small opportunities for choice, which researchers call self-directed practice. For example, after your main lifts, it’s okay to occasionally give yourself the option between dumbbell and chest-supported rows for back work. Or, instead of programming crunches, simply put “ab exercise of choice.” The novelty adds engagement without compromising the plan.

Use variety to keep training mentally fresh. But don’t confuse “new” with “better.” The basics work—if you stick to them.

9. Reconnect With Your Purpose

If you’ve been coasting lately, it might be time to reconnect with why you lift. Your reasons now might be different than when you started. That’s okay, but you need to know what they are. Clarity drives consistency.

When your motivation dips, revisit the purpose behind your training. Is it to set an example for your kids? Feel more capable in your everyday life? Compete and test yourself? Improve your mental health? Get super jacked?

Everyone’s “why” is different, but the lifters who stay consistent over the long haul almost always have a reason that runs deeper than numbers on a spreadsheet.

Knowing what training means to you becomes more than just something you do—it becomes part of who you are. And when it’s part of who you are, showing up is no longer a decision. It’s just what you do.

FAQs

1. Does mental training help build strength?

Yes. Mental training can improve strength performance by enhancing focus, confidence, and consistency. While it won’t replace physical training, it can significantly boost the effectiveness of your workouts.

2. What are the best mental techniques for lifting?

The most effective mental techniques include visualization, positive self-talk, arousal regulation, setting SMART goals, and developing pre-lift routines. These strategies help lifters stay focused and perform at a higher level.

3. How can I stay focused during workouts?

To stay focused, eliminate distractions, use external performance cues (like “push through the floor”), and follow a structured routine. Avoid social media and mentally draining tasks before your session to preserve focus and intensity.

4. What is self-efficacy, and why does it matter in strength training?

Self-efficacy is the belief in one’s ability to succeed at a specific task, like hitting a heavy lift. Higher self-efficacy leads to greater confidence and better performance.

5. How do I stay motivated when I don’t feel like training?

Connect with your deeper purpose for being in the gym, whether it’s building discipline, setting an example, or improving mental health, knowing your “why” makes it easier to stay consistent, even when motivation fades.

Final Thoughts

Strength isn’t just physical. It’s mental.

Confidence, focus, energy control, and motivation all affect performance. The good news is that these skills are not reserved for elite athletes. They can be practiced and developed just like your squat or bench.

Start small. Pick one or two strategies from this guide and work them into your routine. Over time, you’ll build a stronger mind to match your stronger body—and that’s when real progress happens.

If this clicked with you, or if you want help applying it to your training, reach out. I work with lifters who want more than just reps and sets. They want results.

Author: Kyle Hunt

Email: KyleHuntFitness@gmail.com

Hire Kyle as your coach: http://www.kylehuntfitness.com/services/

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If you want a complete step-by-step bodybuilding program, check out my ebook, Absolute Muscle.

References

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2. Nelson, L. R., & Furst, M. L. (1972). An objective study of the effects of expectation on competitive performance. The Journal of Psychology: Interdisciplinary and Applied, 81(1), 69–72. https://doi.org/10.1080/00223980.1972.9923790
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