
What studies have been done?
A study in 2004 found that volunteers were able to increase muscle strength simply by imagining using the muscles. Scientists divided thirty volunteers into groups: some did physical training of their little finger for 15 minutes, five days a week for twelve weeks. The others only imagined doing the training. At the end of the twelve weeks the group doing the physical exercise had increased their muscle strength by 53% as expected, but the group that imagined doing the exercise also had a significant increase in strength of 35%. Another study in Canada showed that participants who learned a series of foot movements through mental rehearsal alone showed an improvement in performance. Not only that, but scans showed changes in the brain had occurred that were consistent with the kind of changes that occur after physical practice. The researchers suggested that mental practice improved performance by acting on preparation and anticipation of movements.

Why Does it Work?

In addition to training the mind, mental rehearsal also prepares us for possible obstacles and threats that may arise. If we visualize successfully dealing with these, this reduces anxiety and improves self-confidence, which may enhance performance. In addition, stress may be reduced as mental rehearsal involves a certain amount of relaxation.