Imagine this: You're at the gym trying to hit a new PR on the treadmill. You've been training for several months and you think you're ready. But then you don't hit your goal — what do you do? Get frustrated, let your emotions take over, and stop running? Or do you pause, reset, and keep going? If you skew towards the former, you may benefit from mindset coaching.
There are a LOT of feelings that come up while working out, from joy and excitement to pain and frustration. However, just as you're training your body to jump higher, run faster, lift heavier, and hold a plank longer, it's equally beneficial to train your mind . . . especially if there's a particular goal you're trying to meet. That's why some of the biggest names in professional sports swear by mindset coaching (AKA mental conditioning) which tackles not only the physical, grueling practice of training for a sport, but also the way your mind functions while you're working on those physical goals.
Why Mindset Coaching Works
"You want your movement and your thoughts to both be on autopilot," explains Akin Akman, the well-known co-founder and CEO of AARMY, a studio that trains clients in the same way pro athletes train, with mental conditioning embedded in the physical practice. It's where I first discovered the concept, after recovering from a devastating knee surgery that required almost a year of physical therapy. I was left with only 85 percent strength in my left quad and was convinced I'd never get back to 100. According to Akman, that was my first mistake. What your mind believes, your body follows, he says.
Experts Featured in This Article
Akin Akman is a fitness coach and the co-founder and CEO of AARMY, an NYC-based fitness studio.
Jonathan Fader, PhD, is a sports performance psychologist with his own practice, SportsStrata.
What Is Mindset Coaching?
Mindset coaching is a form of sports psychology based on controlling your emotional responses when you're tackling any major goal. (While it's sports-centric, it's important to note that the technique is easily translatable to many different facets of life, including things like work and personal life.) Research from The Journal of Neurochemistry has shown that our brains are malleable; we can easily build new habits and form new beliefs through practices such as repetition, affirmations, visualizations, and meditation.
"Most of us have certain thoughts and habits on repeat every day and they're not always positive," says sports performance psychologist Jonathan Fader, PhD, a sports performance psychologist who's used mindset coaching to help clients — including pro athletes, high-powered CEOs, and everyday people — achieve their goals both in and out of the gym for over two decades. "When we mindset train, what we're essentially doing is making sure that the things we believe and tell ourselves are positive and in accordance with helping us achieve our goals."
The Science Behind Mindset Training
Neuroscience backs this up. Our brains have this wild ability called neuroplasticity, which means they can rewire themselves based on our experiences and thoughts. Think of it like updating the software on your phone—except instead of fixing bugs, you're upgrading your mental game. Studies show that when you consistently practice positive self-talk or visualization, you're literally strengthening neural pathways that support confidence, focus, and resilience. It's not woo-woo magic; it's biology.
For athletes, this is huge. Picture a basketball player at the free-throw line with seconds left in the game. If they've trained their mind to stay calm under pressure—through techniques like controlled breathing or pre-shot routines—they're way more likely to sink that shot than if they're drowning in negative self-talk. The same applies to you grinding through that last mile or pushing through one more rep. Your brain is the ultimate performance enhancer—if you train it right.
How to Apply Mindset Coaching to Your Routine
So how do you actually put this into practice? First, identify the mental roadblocks holding you back. Maybe it's fear of failure, imposter syndrome, or just straight-up laziness (hey, we've all been there). Once you pinpoint the issue, you can start reprogramming those thoughts. Here's where tools like journaling, meditation, and even working with a coach come into play.
For example, let's say you constantly tell yourself, "I'm terrible at running." Every time that thought pops up, counter it with evidence to the contrary: "Actually, I ran three times last week without stopping. I'm getting better." Over time, those positive reinforcements reshape your internal dialogue. It's like building muscle—except instead of biceps, you're sculpting mental toughness.
Real-World Success Stories
Still skeptical? Take it from Serena Williams, who famously worked with a sports psychologist to help her manage the pressure of being one of the greatest athletes of all time. Or Tom Brady, who credited much of his success to mental conditioning (dude won seven Super Bowls—clearly, he was onto something). Even if you're not gunning for a championship ring, the principles remain the same: control your mind, and you'll control your performance.
One of my clients, a marathon runner, struggled with hitting the wall at mile 18. Through mindset coaching, she learned to reframe her thoughts from "I can't do this" to "This is tough, but I've trained for it." The result? She smashed her personal best by 12 minutes. Another client, a CEO, used visualization techniques to prep for high-stakes meetings—imagining himself answering questions confidently and closing deals. His revenue increased by 30 percent that quarter. Coincidence? Doubtful.
Common Misconceptions About Mindset Coaching
Some people hear "mindset coaching" and assume it's just fluffy motivational speak or toxic positivity. Not even close. This isn't about ignoring reality or pretending everything is rainbows and unicorns. It's about acknowledging challenges while equipping yourself with the mental tools to overcome them. It's also not a quick fix—just like physical training, mental conditioning takes consistent effort.
Another myth? That only elite athletes or executives need it. Wrong again. Whether you're trying to nail a yoga pose, stick to a meal plan, or finally start that side hustle, your mindset is the X-factor. As Fader puts it, "The difference between people who achieve their goals and those who don't often comes down to who's willing to do the inner work."
Getting Started With Mindset Training
Ready to give it a shot? Start small. Before your next workout, take two minutes to visualize yourself crushing it. See yourself moving with perfect form, feeling strong, finishing strong. Then, pay attention to your self-talk during the session. If you catch yourself thinking, "This sucks," flip it to, "This is challenging, but I can handle it." Over time, these micro-adjustments add up to major shifts.
For deeper work, consider journaling prompts like: What limiting beliefs hold me back? What evidence contradicts those beliefs? How would my ideal self think in this situation? Or try working with a coach who can provide structure and accountability. Apps like Headspace or Calm also offer guided meditations specifically for sports performance and mental resilience.
At the end of the day, mindset coaching isn't about becoming some zen-like, emotionless robot. It's about harnessing the power of your thoughts to fuel your progress—whether you're chasing gold medals or just trying to feel better in your own skin. Because here's the truth: your body will follow where your mind leads. So where do you want to go?
