How to use your smartphone for strength training

The quickest way to destroy your training session is to pull out your smartphone after each set and check your emails, social media and text messages.

If you are someone that has busy work deadlines and feel like you MUST be doing work at the same time, you’re being incredibly unproductive on both fronts!

Studies have shown multi-tasking is not only bad for accuracy, but also negatively impacts productivity as well. (1)

Commit to one, but not both!

30-minutes of focused training is much more effective than a 2-hour haphazard shuffle around the gym with your head buried in your smartphone!

Time spent in the gym or at work doesn’t equal results. Work completed equals results.

Don’t get the two confused with productivity!

The whole notion with mindfulness and meditation is to be present in the moment at hand. This is not only improves productivity and accuracy but reduces stress and increases happiness. (2)

Think twice before reaching for the next dopamine hit from your smartphone!

Do you really need to see another fluffy cat video before your next max effort squats?!

I’m not completely against the use of your smartphone when training…

In fact, I’m a big fan of using your smartphone to enhance your training sessions and help you be in the moment.

Using your smartphone to track your training  on a spreadsheet is incredibly helpful and a great tool for tracking progress.

Tracking data and numbers keeps you goal oriented and focused on improving week on week.

Since starting my podcast I have noticed all the top performers track their workouts and keep journals.

In particular, Dan John has every workout and food journal for the last +50 years. See interview here.

Also  your phone can be great for filming technique and looking up exercise cues, relaxation/breathing techniques (between sets) and motivational music.

Don’t underestimate the use of music and arousal for training performance. See article here on this topic.

Here are 5 tips on how to use your smartphone for training

  1. Turn off notifications or put on airplane mode.
  2. Download and use Google sheets for training templates. This is a free software that is compatible with Excel and can be used off line (without a data connection).
  3. Download (FREE) Oak – Meditation & breathing. This software has a breathing exercise called “Box breathing” that I find to be very effective for longer rest periods (strength phases) or even prior to a training session. Plus it has many other mediation guides and helpful exercises.
  4. Listen to your own playlist or music genre. Music taste and preference is highly individualised on what might get you fired up. Find out what works for you and roll with it.
  5. Film your technique. Unless you have been practicing perfectly for decades, chances are there is something you could do better or analyse. Filming can show tendencies, weaknesses, bad habits and asymmetries. Plus it can also show you what you might be doing well and be proud of! Even if you have picture perfect technique on your warm-ups, it can be a different story at your top weight. Always record heavy sets or fatigue points.Remember, “what gets measured, gets managed”. Give these 5 tips a try to see how much they help over time.

    Stay Strong,

Coach Adam

  1. Junco, R. (2015). Student class standing, Facebook use, and academic performance. Journal of Applied Developmental Psychology, 36, 18-29.
  2. Thompson, R. W., Kaufman, K. A., De Petrillo, L. A., Glass, C. R., & Arnkoff, D. B. (2011). One year follow-up of mindful sport performance enhancement (MSPE) with archers, golfers, and runners. Journal of Clinical Sport Psychology, 5(2), 99-116.

P.s. If you haven’t left a review for my podcast, please see the videos below on how to do them. This would be greatly appreciated. Send me a screen shot of the review and I’ll send you some free info and training related stuff.

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