How to Pump Up Before Weightlifting

School, family and work commitments often get in the way of physical exercise, such as weightlifting. A workout session can take less than 30 minutes to complete, so not finding time to exercise may be a motivational issue, rather than a full schedule. Weightlifting twice a week can help you be more productive at home and work. By getting “pumped up” or motivated to exercise, you can effectively stick to your fitness goals and improve your health.

Things You'll Need

  • MP3 Player
Show More

Instructions

    • 1

      Create a motivational music playlist. Select fast tempo songs that motivate you and add them to a playlist. Listen to the playlist as you prepare for your resistance-training session. According to a small study by researchers from Nagoya University, listening to fast rhythm music before exercising increases your plasma adrenaline levels.

    • 2

      Warm up before beginning your exercise. Select a treadmill or stationary bike and exercise for five minutes at a moderate pace. A warm up session increases your body’s temperature. This boosts your nerve impulses and blood flow in your muscles – all of which contribute to the “pumped up” feeling.

    • 3

      Train with a gym buddy. Ask a friend or family member to exercise with you or join a fitness class at your local gym. Challenge your training partner to a friendly weightlifting competition. This can motivate you to weight train harder and the social accountability can enhance your mental performance.

    • 4

      Select and read a motivational quote before you exercise. Motivational quotes can help you channel positive thoughts right before you workout. Stick motivational quotes such as “don’t count the days; make the days count” to your locker or put them on your weight training t-shirt or mobile phone screen saver.

    • 5

      Look in the mirror before you hit the weights. Remind yourself how working out will help you achieve a better physique and improve the way you look and feel. A glance in the mirror at what you are lifting weight for can help you psych yourself up for the challenge ahead.