Athletes use music, self-talk, imagery, and “being watched” to get locked in before lifts.
The acute impact on performance and endocrine markers in resistance training is unclear.
This study tested whether brief “priming” strategies change loads, reps, bar velocity, and salivary testosterone (T) and cortisol (C) during common lifting tasks.
If I give my athlete five minutes of the right mental spark before a lift, will they move more weight or get more reps?
What Did the Researchers Do?
Study Design
- Three randomized crossover studies with collegiate adults (total n=64), each participant experiencing a priming condition and a control on separate days (≥72 h apart, time-of-day controlled).
- Standardized RAMP warm-up used. Saliva collected pre/post priming. ELISA assays with CV <10%.
Participants
- Recreationally resistance-trained men and women, healthy, ≥3 years training.
Priming Conditions and Tests
- Study 1: Self-selected music (SSM) or motivational self-talk + imagery (MSTI) → 3RM back squat.
- Study 2: SSM or motivational self-talk (MST) → 4×4 bench press at 4RM; tracked volume load and bar velocity.
- Study 3: Observation via social media camera (SM) or in-person observers (OE) → 65%1RM back squat to failure; tracked reps and velocity.
Outcomes
- Bar load, total reps, volume load, mean velocity; salivary T, C, and T:C ratio.
What were the results?
No group-level statistical differences vs control across studies (p>0.05), but small-to-moderate practical effects in several conditions.
Study 1 (3RM Back Squat):
- 3RM increased ~5.5% with MSTI (g≈0.22) and ~6.6% with SSM (g≈0.26) vs control.
- T rose in both primed conditions; T:C trended up slightly.
Study 2 (4×4 Bench at 4RM):
- Volume load changes were trivial, but T increased largely after MST (≈+35%) and SSM (≈+18%) vs control
- Velocity mixed and may reflect heavier load choices under priming.
Study 3 (65%1RM Squat to Failure):
- Reps to failure up ~2.5–2.7 reps under SM and OE with moderate T bump in SM (g≈0.79); T:C improved in SM.
- Velocity slightly higher in both observation conditions.
Synthesis
- Forest plots (Figures 7–9) and Table 1 summarize small-to-moderate positive shifts with wide CIs, indicating strong individual variability.
What Does This Mean?
- Priming can create small, acute boosts in strength or endurance sets, and often nudges T upward.
- Observation, especially a camera with “posting” intent, may meaningfully raise effort and endocrine arousal in some lifters.
- Individual response is key; some athletes will respond to music, while others react to self-talk or the “watched” effect.
Limitations
- Tasks limited to 3RM squat, 4RM bench, and 65% squat sets.
- No chronic training outcomes.
Coach’s Takeaway
- Try 5-minute priming blocks ⮕ SSM playlist (~125 BPM), MST/MSTI scripts, or a visible camera “recording for team socials.”
- Track responders ⮕ note who adds 2–3 reps at 65% or +2–5 kg at 3–4RM after a specific primer. Keep what works.
- Accumulate small wins ⮕ across weeks, tiny acute boosts can grow into real volume and adaptation, especially in trained squads.
I hope this helps,
Ramsey
Reference: Collins J, Bishop C, Spiegelhalter A, Wilson L, Hills F, Turner AA. (2025). A Series of Acute Psychological Priming Interventions Assessing Changes in Hormonal and Physical Performance Measures During Resistance Training. Applied Sciences, 15:11538.
