Think of it this way: When you walk, you typically do it without much thought. But if you slow down and visualize the muscles you’re using with each step, you’ll bring awareness to your posture and stride, allowing you to intentionally feel your muscles engaging, Barnett says. The same concept applies to other workouts. “You can perform exercises without truly activating your muscles, but once you focus on the mind-muscle connection, you maximize each movement’s impact,” she adds.

Research shows that all types of exercise can benefit from the mind-muscle connection—whether it’s strength training, HIIT, or yoga. “When you first tap into the mind-muscle connection, slower-paced workouts provide an opportunity to practice, which allows you the time to properly focus on your breath with the movement,” Barnett says. For example, doing a slow biceps curl allows you to really focus on the muscles you’re activating via contraction as you curl up, before lengthening those same muscles as you curl down. As your body awareness improves, you’ll then find it easier to tap into the mind-muscle connection in faster-paced workouts, too.

Meet the Expert: Nellie Barnett, CPT, is the author of The Woman’s Guide to Strength Training: Dumbbells, founder of Nellbells Fitness, and an alum of the Women’s Health Strength in Diversity class of 2023.

Benefits Of The Mind-Muscle Connection

• Improved form: Whether you’re a beginner or experienced lifter, the mind-muscle connection enhances body awareness, helping you maintain better form and alignment during exercise, says Barnett. Not only does this focus ensure you’re moving correctly to get the most from your workout, but attention to proper form helps you stay present, reducing the risk of injury and muscle imbalances.
• Better workout efficiency. Engaging the right muscles during exercise prevents energy waste and ensures you’re maximizing each rep, says Barnett. Plus, with consistent practice, movements will start to feel smoother, extra controlled, and more effective, ultimately optimizing your gains. “When I remember to practice the mind-muscle connection, weight feels lighter and I’m able to do more reps,” Barnett says. “It’s a great way to get out of your head and back into your body.”
  

• Enhanced breath control. “Your breath is a powerful tool that influences your strength and endurance, and the mind-muscle connection brings greater awareness to your breathing patterns, helping you harness breath control to power your movements and maintain focus,” Barnett says. This is especially key if you’re prone to holding your breath mid-workout, which is a big no-no since it deprives your body of oxygen and significantly increases your blood pressure, potentially leading to dizziness and fainting.
• Increased muscle engagement. When you’re consciously focusing on the target muscles during an exercise, you’re more likely to activate them fully, leading to better muscle recruitment and greater strength over time, Barnett says. Those who prioritized mind-muscle connection over eight weeks even registered an increase in elbow flexion and quad thickness, according to a study from the European Journal of Sports Science.

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How To Tap Into The Mind-Muscle Connection In Your Workouts

Like any skill, the mind-muscle connection takes practice. “Think of it as building a habit—the more you consciously engage, the more automatic it becomes,” says Barnett. With regular practice, you’ll notice improvements after a few weeks, and, eventually, you’ll naturally tap into the mind-muscle connection without even thinking.

If you’re struggling to get your brain on board with your workouts, Barnett suggests the following tips to tap into the mind-muscle connection:

• Use lighter weights. You could knock out 100 biceps curls, but if you’re not engaging the right muscles, you’ll never get the results you want. That’s why it’s worth scaling back in weightso you can really focus on the muscles worked throughout the entire range of motion of each rep.
  

• Focus on your breath. Controlling your breath is step one to enhancing focus and stabilizing the core, allowing you to zero in on form and visualize the exact muscles you’re using. Pro tip: Breathe in through your nose during the preparation stage and out through your mouth during the exertion stage. So, when you lift a weight, you should exhale to power you through the move, before inhaling during the brief recovery period between reps.
• Slow down. Rushing through reps can make it harder to really pay attention to what you’re doing, so take your time with each exercise. Slowing down and controlling movement is crucial for mastering technique and engaging the mind-muscle connection. For instance, rather than trying to quickly get through a set of squats, take your time lowering your body and really focus on the tension in your legs and glutes, says Barnett.
• Visualize your muscles. Instead of letting your mind wander, picture the muscles you’re engaging. An example: If you’re squatting, envision your glutes, quads, hamstrings, and core firing up. Not only will this heighten focus and attention to proper form, but it keeps the correct muscles engaged.

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