Could we also improve our performance in these areas by changing our ‘Mindset’ or the way we approach these types of tasks? If we use a Loaded Squat as an example, could we complete more repetitions; or lift a heavier load by approaching this exercise differently. By changing the focus of the exercise from the outcome, ‘how many reps can I do?’, to the process, ‘how am I doing the squat?’, you can learn more from the task.
In a gym context, we often focus on quantitative outcomes over qualitative measures. If we are unable to lift a certain load, run a set distance or perform a certain movement, we assume that we have highlighted a physical limitation, which needs to be trained harder. In the fitness industry, we usually approach these challenges by creating a plan where we aim to increase our training frequency, intensity, or volume. The assumption is that overtime, your body will respond to these changes at a physiological level and performance will improve.
Could we also improve our performance in these areas by changing our ‘Mindset’ or the way we approach these types of tasks? If we use a Loaded Squat as an example, could we complete more repetitions; or lift a heavier load by approaching this exercise differently. By changing the focus of the exercise from the outcome, ‘how many reps can I do?’, to the process, ‘how am I doing the squat?’, you can learn more from the task.
In the first outcome-based approach, you recognize that you can do ‘X’ number of reps. You can monitor this overtime and notice that you are improving in how many reps you are doing each week. The assumption would be that your muscles are gaining strength to achieve these improvements. This is a one-dimensional approach, which provides very little feedback into how else you can improve your outcome other than doing more repetitions or adding more load.
In the second example, ‘how am I doing the squat?’, there is a greater opportunity to learn. With this mindset, the focus is on the quality of the movement. How does it feel when you squat. This allows you to compare each squat movement because they are never the same. The obvious advantage in terms of improving performance using this approach would be that you are better able to refine technique, biomechanics, and general form to improve your squat pattern. In addition, you can also learn to notice other environmental factors that affect how well you squat. How well do you squat when, you are tired, hungry, stressed, stiff, distracted…?
While you will benefit from monitoring how many reps or how much load you can do, you will also learn more and improve your performance based on those insights highlighted above. You can use this feedback to refine your technique and to optimize environmental factors that lead to better performance. There are multiple factors that will allow you to improve your squat technique. Learning to notice feedback such as balance in your feet (left v right; heel v toe, instep v outsteps) for example can help you improve your performance. Posture, alignment, and breath are other factors than you can monitor and adjust. Muscle tension, symmetry, and range of motion of each of the moving parts all affect how the load is distributed during a squat.
When you approach movement with an Open ‘Mindset’, you learn to notice more. You might also notice that ‘I can lift more during a squat’ when I have eaten a decent lunch, when I am hydrated and when I have had a decent night’s sleep. The narrower approach where your focus is on certain domain can take you down a predetermined path where you might miss other more global factors. A singular focus on strength or endurance of a muscle(s) to improve performance for example, can cause you to miss out on something else that optimizes performance quicker or at a more robust level.
When you learn to approach situations with an open Mindset, you will notice and interpret multiple sources of internal and external feedback. This provides more opportunity to make meaningful changes that have an enduring effect. One of the hardest things to do is to notice from a non-judgmental viewpoint. All feedback can be constructive and shouldn’t be viewed as either ‘Good’ or ‘Bad’. The goal should be to use all feedback to adjust our thoughts, actions, and/or emotions. We can learn from good, bad, or indifferent.
A ‘Positive Mindset’ is a fine thing and is often touted as the best way to approach a task. We must be careful not to be over-optimistic however, because when we view the world through rose-tinted glasses, we can sometimes gloss over or ignore ‘perceived’ negative feedback. Remember, we learn from good, bad, or indifferent. Being positive therefore, means that we can still notice negative outcomes or feedback, but we choose to learn from these inputs rather than letting them stop us in our tracks. A natural flow on from this is that we do not want to approach life with a ‘Negative Mindset’ for obvious reasons. This approach will generally shut us down and we miss opportunities to learn. Being over pessimistic, does not serve us well.
The sweet spot is to approach tasks with a ‘Realistic Mindset’, where we accept that there will be positives and negatives within every moment, task, or action. Every form of feedback provides an opportunity to learn and develop. Opening your mind to this approach increases our performance potential. It allows us to adjust both internal and external factors to enhance growth and improvement in health, function and performance, Mind and Body.
With practice, this becomes and iterative process whereby every moment, every repetition, set or workout… is an opportunity to notice and adjust how we are doing things to improve what we are doing. In every situation, we promote self-awareness. How am I approaching this task? What can I learn from what I am doing; and am I judging myself or using this as an opportunity to adjust what I am doing? Of course, improving the number of repetitions or the load you can lift during a squat ultimately requires regular practice and progression. The traditional approach works, but you are very likely to fast-track how well you improve by adopting a open ‘Growth Mindset’, where you use every opportunity to refine and adjust what you are doing at a more global level.