Mind Your Fitness: 3 Essential Tips for Bringing Intention Into Your Fitness Training After 50

As women in our 50s, we sometimes feel that our best fitness days are behind us. It's time to dump that mindset. With intentional fitness training, you can sculpt a stronger, more shapely body at any age. Let's explore how to harness the power of intention and proper form to transform your workouts and achieve real results.

What is Intention in Fitness?

Intention goes beyond simply setting a goal. It's the driving force behind your actions - the "why" that fuels your "what." In fitness, intention means approaching each workout with purpose, focusing on the specific outcomes you want to achieve.

Why Intention Matters

Research shows that mindful exercise enhances muscle activation and growth. By focusing on your intentions during workouts, you can:

1. Improve mind-muscle connection

2. Increase workout efficiency

3. Boost motivation and consistency

4. Achieve better results in less time

Let's dive into the three essential tips for intentional fitness training

#1 Set Clear, Meaningful Intentions

Before each workout, take a moment to set your intention. Ask yourself:

• What do I want to achieve today?

• How do I want to feel after this workout?

• Which muscles am I focusing on?

• And why?

Example: "Today, I'm focusing on strengthening my upper body to improve my posture and feel more confident."

#2 Practice Mindful Movement

During each exercise:

• Visualize the target muscles working

• Focus on the contraction and release of each muscle

• Maintain awareness of your body's alignment and form

• If your focus wanders away, bring it back to your intention

Research indicates that this mind-muscle connection can significantly enhance muscle engagement and growth. 

#3 Prioritize Mindful Form Over Heavy Weight

It's tempting to lift heavier weights, but proper form is more effective for:

• Preventing injuries

• Ensuring target muscles are engaged

• Maximizing results

Tips for maintaining proper form:

• Start with lighter weights to master the movement

• Use a mirror or video to check your form

• Consider working with a professionally certified trainer at first Remember: Quality repetitions with proper form and focused intention are far more effective than higher weights with poor technique.

A Sample Intentional Workout

Here's how to apply these tips to a basic upper body workout:

1. Set your intention: "I'm strengthening my upper body to improve my posture and boost my confidence." or "I'm building upper body strength so that I can always lift those 50# feed bags on my farm". or "I am shaping my shoulders because I want to have awesome delts". Make it yours!

2. Warm up and then stand at a mirror and gently flex each muscle area you’re going to be working on that day. See and feel the muscle contract and relax. This will help strengthen that mind-muscle connection. Repeat your intention for the day.

3. Pushups (or modified pushups):

• Visualize your chest and triceps engaging throughout the movement

• Focus on the slow, controlled lowering and pushing motions

• Maintain a straight line from head to heels, don’t let your midsection sag.

• When it gets tough repeat your intention.

1. Cable Rows:

• Feel your back muscles contracting as you pull the weight and your body upright

• Concentrate on squeezing your shoulder blades together while sitting tall at the top of the movement

• Keep your core engaged and focus on posture 

1. Overhead presses:

• Imagine your shoulders and upper arms powering the movement

• Focus on a controlled lift and lower slowly

• Keep your core tight and avoid arching your back

For each exercise, begin with the intention in mind. Start with a weight that allows you to maintain perfect form for 3 sets of 10-12 repetitions. If pushups are difficult for you, try a modified pushup on your knees and start with only as many as you can do while still keeping perfect form.  As you progress, gradually increase the weight while always prioritizing mindful technique.

Intentional fitness training is a powerful tool to build strength and reshape our bodies. By setting clear intentions, practicing mindful movement, and prioritizing proper form, you can achieve remarkable results at any age. Remember, it's not just about lifting weights - it's about lifting with purpose. Embrace the power of intention in your workouts, and watch as your body transforms, redefining what's possible in your fitness journey.

I’d love to hear from you. What’s your Fitness Intention?