You may already know that performing personal records in any athletic activity requires mental preparation. Athletes have been using a range of strategies to psych themselves up before a heavy lift for generations, long before science could prove it works. So, if you use smelling salts for that immediate jolt of readiness or pump up the high-energy music to set the energy level for the next activity, you know what works for you. You may learn a few more visualization techniques to help you mentally rehearse the lift, picture greater success, and apply flawless technique. Many of these methods work well, but which ones have been proven to work better?
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Comparative Analysis of These Pre-Game Rituals
A 2026 study in the Journal of Strength and Conditioning Research showed that combining approaches such as music, positive self-talk and smelling salts with visualization yielded the greatest improvements in barbell velocity and maximum strength. They all amplified performance, but a combination of several worked even better for most lifters. Here are some of the best practical strategies for lifting heavier weights:
Pre-lift rituals: Establish a consistent routine, including music selection and visualization. These performance cues are based partly on performance successes and perfect techniques and are part of the mental preparation for upcoming exertion.
Smelling salts: Use judiciously for heavy attempts, but avoid overuse to maintain their effectiveness. Personally, I do not use these, but some people swear by them, as they help wake you up and get you focused.
Visualization/self-talk: Spend several moments imagining the lift from bottom to top. Focus on form, confidence and success. Repeat phrases like “Lightweight Baby!” or “Get it up!” to add to the mental imagery. Thank Ronnie Coleman for that famous phrase.
Music: Music can help, but depending on your personality, you may prefer classical or easy listening music over hard rock. Choose tracks that energize you and match the intensity of your workout.
Group support: Some people prefer the roar of the crowd in the gym, cheering you on with a new personal record (PR). Supportive atmospheres help you leverage the energy of teammates or training partners to boost your performance.
Personality Differences: Internal vs. External Psyching Up
If you ever watch a professional powerlifting competition, you will see all types of athletic focus and pre-lift performance rituals. Some get to the weight like the Tasmanian Devil, while others are more stoic in their movements so as not to waste an ounce of energy. Yet both hit their new personal records. As mentioned, not all athletes psych up in the same way. Some prefer internal methods, such as visualization and quiet focus, channeling their energy inward. Others thrive on external stimuli, such as screaming, self-stimulation (hitting or slapping), or group cheering, to trigger the performance-enhancing adrenaline rush. Recognizing your personality type can help tailor psyching up strategies for maximum effectiveness, ensuring you get the most out of every lift.
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The PETTLEP Model of Visualization
Sports psychologists created the PETTLEP approach in 2001, the acronym representing a mental imagery model of mental rehearsal to enhance the effectiveness of focused and purposeful imagination. Any of these elements may enhance performance across various activities, including sports and physical activities. The authors recommended incorporating as many as possible, as appropriate:
PETTLEP is an acronym for the seven key components to include in imagery “interventions”:
Physical: The athlete should imagine the physical sensations of the movement, ideally wear competition gear, or hold the training equipment.
Environment: Imagery should include the specific setting of the performance (imagining the sounds, sights and atmosphere of the arena).
Task: The imagery should be tailored to the specific skill level and attentional demands of the task.
Timing: The imagery should ideally be done in real time, matching the speed of the actual performance.
Learning: The mental rehearsal should be updated as the athlete’s skill level improves.
Emotion: Incorporating the emotions and feelings associated with the performance (excitement, confidence) is crucial.
Perspective: This refers to whether the athlete sees the scene from their own eyes (first-person) or from an outside view (third-person), with first-person generally preferred for kinesthetic sensations.
Psyching up is a powerful tool for athletes, coaches and fitness enthusiasts aiming to break records and surpass perceived limits. Sometimes you may need a little psyching up just to get out of bed, out the door and to the gym. Backed by scientific evidence, many of these techniques substantially enhance deadlift and bench press performance. By experimenting with various methods and understanding personal preferences, anyone can build a psyching up routine that brings out their best. Whether you’re chasing a new PR or just trying to get up off the couch, embrace these strategies to maximize every physical activity and unlock your true potential.
References:
The Effects of Psyching Up on Max Force Production
The Effects of Psyching Up on Deadlift Performance in Strongman/Woman Competitors
Psyching Up Enhances Force Production on Bench Press Exercise.
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