Cori Ritchey, a self-proclaimed exercise physiology enthusiast turned fitness journalist and fitness editor at Women’s Health, introduces her new column, “Between Sets.” In this column, Ritchey demystifies fitness advice with science-backed insights, sharing strategies she uses with personal training and group fitness clients to help people move better, train smarter, and enjoy their workouts.

One foundational concept often overlooked is the mind-muscle connection, the conscious ability to feel and engage specific muscles as they work during exercise. This skill requires practice, as it doesn’t come naturally to everyone. Ritchey demonstrates it with a simple test: squeezing a hand into a fist. While some may barely feel their forearm tighten, adding an external touch, such as holding the forearm with the opposite hand, can dramatically enhance muscle engagement. Certain muscles, like legs from consistent squats, might already have strong connections, whereas beginners may struggle with others, like the chest during pushups.

Scientific studies confirm the benefits of attentional focus. Research indicates that greater focus on muscle engagement leads to superior strength and muscle-building outcomes. Internal awareness also helps self-correct form, preventing injuries. That said, high-speed movements like Olympic lifts or CrossFit snatches may limit detailed contraction awareness. For those prioritizing strength or hypertrophy, cultivating a strong mind-muscle connection is a secret weapon.

Ritchey recommends four actionable strategies to improve your mind-muscle connection:

1. Slow it down to build it up: Moving slowly increases time under tension and allows deeper engagement. Starting with light weights and proper form primes muscles before progressing, enhancing both performance and connection.

2. Move away from the mirror: While mirrors help monitor form, overreliance can reduce internal awareness. Stepping away encourages focus on bodily sensations rather than visual feedback.

3. Use your gym buddy: A partner can enhance connection through tactile feedback, such as gently tapping the target muscle (e.g., shoulder blades for rows, inner knees for squats). Ritchey recalls using “facilitation tapping” in physical therapy to improve motor control—an approach easily adapted for fitness.

4. Envision the muscle contraction: Visualization techniques ranging from imagining microscopic filaments sliding in the muscle to picturing classic biceps flexes like Johnny Bravo can deepen focus on the specific fibers being engaged.

Ultimately, strengthening the mind-muscle connection can feel like a form of meditation, offering a dedicated period of focus and mental clarity while enhancing fitness results. By integrating these tactics, exercisers can gain both peace of mind and measurable progress in their training.