13. Visualization Can Boost Strength and Function
Visualization (also called mental imagery) as a technique for performance enhancement has its roots in the 1984 Olympics, when Russian researchers found that Olympians who had employed visualization techniques performed better than those who didn’t. 33 Since then, visualization has been widely studied as a way of conditioning the brain for successful outcomes.
Visualization Benefits
Early studies focused mainly on performance enhancement for athletes, and scientists have now reached a consensus that mental imagery is effective for athletes of all disciplines and levels of experience, from bodybuilders to gymnasts and from novices to experts. One study published in The Sport Psychologist showed that just five minutes of visual mental practice resulted in significant improvements in overall performance for both experienced as well as novice gymnasts. 34 Another found that people who visualized strength training workouts increased their strength by 13.5 percent. 35 By simply thinking about exercise, this group made almost half the gains seen by the group that actually exercised!
The power of visualization or mental imagery isn’t just for athletes. Over the last two decades, much work has been done demonstrating the effectiveness of mental practice for retraining function in older adults and people with physical disabilities like chronic pain, stroke, Parkinson’s disease, and spinal cord injuries. 36 One study showed that people aged 65–85 improved their performance on an indoor obstacle course with just a single session of mental imagery training. 37
How is visualization such a powerful tool? Here’s what happens: when you visualize or imagine successful performance, you actually stimulate the same parts of the brain as when you physically perform that action. 38 Additionally, visualizing successful performance can improve confidence, which can positively impact actual performance. One study demonstrated that mental imagery improved the confidence (related to feeling “psyched up” or energized) of participants during strength training, and this was associated with a higher performance during exercise. 39
With this in mind, I recommend that you visualize successful performance of physical activities for five minutes a day. I’ve found the best time to do this is while you’re lying in bed before sleeping at night or after waking up in the morning. Don’t worry that you haven’t learned the actual exercises in this book yet. For now, you can just visualize yourself performing any physical activities you enjoy.
Guided Visualization Script
Listening to this script may be helpful. You could record yourself reading it out loud, then play back the recording when you practice visualization. You can also get an audio recording of the guided visualization script included in the free bonus resources by going here: www.sixminutefitness.com/bonus
Get into a comfortable position, away from any distractions. Close your eyes and bring your awareness to your breath. Take about a minute to breathe a little deeper and a little slower than you normally would.
Trace the movement of the breath through your body. Follow it all the way to your belly and back up, releasing any worries, stress, or tension you may feel. With each breath, relax a little deeper.
As you continue to relax and breathe, imagine yourself physically active and doing something you love, as though you were watching yourself on a movie screen. This can be an activity from the past or present.
Notice whether you’re indoors or outdoors, by yourself or with others. See your entire body move with grace and ease and also notice the expression on your face. Is it one of joy? Determination? Focus?
Now shift your perspective by stepping into the image of yourself on that movie screen so that you’re now entirely inside your body looking out.
Notice what it feels like to be moving freely with an abundance of energy. Give yourself permission to dream, to push beyond any boundaries or limitations. What are the sensations, feelings, and emotions that are present and alive for you as you do this?
Imagine that a dial, like the volume knob on a stereo system, appears in front of you. Turn the dial up a little and notice how it increases the brightness of your surroundings and how your positive sensations and feelings intensify along with it. 
Turn that dial all the way up and notice how it also makes your body stronger, boosts your energy, and leaves you radiating with the most incredible sensations and feelings.
Now imagine that you’re surrounded by the most important people from your past, present, and future. Imagine them cheering for you and encouraging you on your journey toward health, wellness, and improved physical function. 
Open your hands and your heart to receive their love, joy, and encouragement. Deeply feel what it’s like for your body to receive this gift.
Bring your attention back to your breath.
As you breathe, know that you can take with you the gifts you’ve just received. When you’re ready, wiggle your fingers and toes, open your eyes, and bring yourself back to the present.
Don’t worry if you find visualization difficult at first. With practice, you can visualize with more vividness and detail.
Visualization is a powerful tool for boosting strength and function even without exercising. Start today and commit to sticking with it for five minutes daily.
In the next chapter, I’ll show you how to make exercise a habit with three powerful techniques.
Key Takeaways
Action Steps