A Mental Trick That Will Help You Hold The Plank Longer
With over 20 years of experience as a professional trainer, I’ve observed thousands of individuals moving their bodies — from professional athletes to people of all ages, ranging from six-year-olds to those in their nineties. I’ve worked with a diverse array of clients, each presenting a unique personality. Despite these differences, there is a common thread that unites all these individuals: their relationship with their bodies. While everyone has one, some have a better connection with theirs than others.
Our bodies never lie, whether or not we are consciously aware of it. As I start working with people, the moment they begin moving, they start talking, attempting to conceal what their bodies reveal about themselves.
Expressions like ‘My balance is terrible’ or ‘I’m weak’ are commonly uttered as individuals attempt exercises like standing on one leg or performing a push-up. Additionally, people often underestimate their capabilities. While they may talk a big game, there are instances, perhaps fewer than one might imagine, where individuals fall short despite their confident claims. However, most people, when faced with the task at hand, perform better than they think.
Our bodies often do what they can, not necessarily what we want. When we don’t achieve our desired results, it’s not due to our bodies’ limitations but rather because we don’t know how to ask. That’s when having a good relationship with your body allows you to get more out of it.
The primary reason we fail in our exercise programs isn’t because we lack the physical capacity; instead, it stems from feeling overwhelmed by how we feel.
Allow me to explain. As mentioned earlier, when we start an exercise, we also begin to feel something, some of which we may find uncomfortable. Whether it’s muscular pain or shortness of breath, these are manageable symptoms. Slowing down and concentrating on our breath can often get us through challenging exercises.
Yet, another phenomenon occurs during our exercise routine — our inner monologue, often referred to as the voices in our head, speaks to us. When an exercise becomes difficult, alongside muscle fatigue and increased breathing, the voices in our head get louder, telling us that we are weak and should stop.
As the difficulty of the exercise intensifies, so does the volume and persuasiveness of these voices. The stories we tell about ourselves are often fictional, yet they appear so real that they generate anxiety, which also requires fuel, depleting our already scarce energy reserves.
This is the moment when panic sets in, often without our knowledge. It’s the moment when we are reminded of all our shortcomings and perceive ourselves as weak or inadequate.
In these challenging moments, when the ‘bad and the ugly’ surface and time is of the essence — let’s say, in the midst of a plank with 30 seconds remaining — you may tell yourself that you can’t take it any longer. It feels like too much to bear, another unmet expectation, leading you to stop mid-exercise.
But is it real? Couldn’t you have held on for another 30 seconds? Certainly, you could have. However, it felt overwhelming, loud, and obnoxious — more mental than physical. The line between the two is so thin that for many, distinguishing becomes challenging.
Most people possess greater capabilities than they are aware of. Unfortunately, they’ve listened to the voice in their head for so long that a “lie” has become their truth. I once had a client who was able to get through many extremely difficult exercises but fell short at holding a plank for 2 minutes. Are you kidding me? No one can convince me that a strong male or female cannot hold a plank for 2 minutes at any given time. However, we don’t move when we hold a plank. That’s when we are stuck with how we feel and with the voice in our head telling us all these stories. And that’s why most people have a hard time holding a plank. Not because they can’t, but because they are overwhelmed by the voice in their head and its narrative.
If you can simply take a deep breath and recognize that the voice does not represent you or your body but is just another story you’ve been compelled to listen to, that is when you will break personal records and exceed your imagination.
Only 10% of what the voice says is true. The rest comprises our peers, culture, family, and environment along with the conglomerate of voices we’ve been exposed to throughout our lives.
When discomfort arises, take a deep breath and remain calm. The voice will gradually diminish once it realizes you won’t follow and listen to it.
There’s an old saying: trust your instincts. However, understand that your instincts will whisper to you, not scream loudly, enumerating all the things you are not.
So next time you’re about to call it quits midway through your task, ask yourself, is this real, or am I just hijacked by the voices in my head?
You are more than you think you are, and can do more than you think you can. I am not just being cute now. This is evidence provided by my experience working with people for over two decades.
If you have any doubts, hire someone to show you the brighter side of yourself and start shining again. It is never too late to learn more about your body and yourself.
Have a pleasant learning experience.
Cheers.