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The Mental Warm Up

Most people are aware of the importance of a physical warm-up. Whether it’s jogging to raise your heart rate or moving through a few stretches before training, we’ve all come to accept that getting your body ready helps you perform better and stay injury-free.

But what often gets overlooked is preparing the mind. Mental warm-ups are just as important as physical ones, especially when the goal is to maximise the benefits of your session, stay focused, and train with intention.

We see it all the time. Someone arrives flustered from the school run, distracted by work, or rushing straight from traffic. They might be physically warm from walking in, but mentally, they’re miles away. The first 10 minutes of the session feel disjointed, and performance never quite clicks into gear.

Just like your body, your mindset needs time to transition from one state to another. The shift doesn’t need to take long, but it does need attention.

Set the Scene

Familiarity has a huge impact on focus. When you know the space, the coach, the session structure, and the people around you, it’s easier to settle in and get to work. That’s why at Foundry, our small group personal training is intentionally consistent. We remove as many barriers as possible so you can come in, switch on and train without having to overthink things.

That said, even in a familiar gym, distractions happen. Whether it’s a new environment, a stressful day, or feeling out of sync, taking a moment to acknowledge your mental state before the session begins can help refocus your energy.

Tune in to Yourself

Our thoughts and emotions are rarely still. One minute you’re thinking about work, the next you’re recalling last weekend’s conversation. That mental noise doesn’t disappear the moment you step into the gym. Left unchecked, it follows you into the session and impacts how you move, focus and recover.

Before you start your session, pause. Ask yourself, where is your head right now? Are you focused? Are you distracted? Simply noticing your mindset without judgment can create the space to shift it.

Different types of sessions require different mental gears. A heavy lift might require focus and aggression, while a mobility session might necessitate calmness and presence. Over time, developing the ability to access the right emotional state for the task is a powerful skill.

Connect With Others

At Foundry, we understand that training is a social experience. The people around you matter. Your coach, your training partners, and even your environment play a role in shaping your mindset. On some days, a shared joke or a bit of encouragement is all it takes to help you stay focused.

But it works both ways. Being attuned to the energy of the group can either lift you or throw you off. That’s why we create an environment that supports focus, interaction and momentum. It’s more than just turning up – it’s about engaging with the space and people around you in a way that fuels your session.

Remember the Why

Before the reps, before the timer starts, reconnect with your purpose. Why are you here today? What are you working towards?

You don’t need a dramatic reason, but you do need clarity. Recalling your goals, however small or long-term, gives meaning to your effort. It adds context to your session and strengthens the link between what you do today and what you want to achieve tomorrow.

We often encourage members to shift from outcome-based thinking to process-based thinking. Instead of chasing the perfect lift, focus on nailing the technique. Instead of aiming to beat your time, focus on giving consistent effort. That’s where the real progress lives.

Be Intentional

The most effective sessions don’t always feel the hardest, but they’re the ones done with focus. You get more from your training when you’re mentally present. You move better, lift with purpose, and finish with a clearer head.

So next time you walk into the gym, take 30 seconds before you start. Breathe. Acknowledge what you’re bringing in with you. Then shift into gear.

That is your mental warm-up

And just like the physical one, it’s worth doing every time.

If you’re looking for a training environment that supports both your physical and mental performance, come and see what Foundry is all about. Our small group personal training in London is built around real people, real coaching, and real progress, with the mindset to match.

 

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