How Using Your Phone Before a Workout Can Affect Your Strength
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Introduction
In today’s world, smartphones are always in our hands. We scroll through social media, reply to messages, and watch videos — often right before heading to the gym. But what if this habit was quietly hurting your performance in the gym? A recent study looked at how using social media on smartphones just before resistance training can reduce how much weight you lift and how many reps you complete. Let’s break it down in simple terms.
What Did the Study Look At?
The study observed 16 young adults who regularly did strength training. They were asked to do a common leg workout — the back squat — over three sets using a weight based on their capacity. But before they did the exercise, they either:
- Spent 30 minutes using social media apps on their smartphone, or
- Watched a calm documentary (used as a control task)
The goal was to see if using the phone affected their energy levels, mental freshness, and gym performance.
What Is Mental Fatigue?
Mental fatigue is a feeling of tiredness that comes from using your brain a lot. Think about how drained you feel after a long day of thinking or screen time. It doesn’t just affect your mind — it can also affect how your body performs during exercise. That’s because your brain plays a big role in how much effort you feel you're putting in.
What Did the Results Show?
When participants used their phones for 30 minutes before working out, they:
- Felt more mentally tired
- Did fewer repetitions of the exercise
- Lifted less total weight (a drop of about 15% in volume-load)
- Didn’t feel more physically tired — their heart rate and muscle power stayed the same
Interestingly, they didn’t feel less motivated to train, and their muscle speed and power were unchanged. But even though their bodies were ready, their minds weren’t. They reached the point of “I’m done” much earlier than usual.
Why This Matters for Gym-Goers
If building strength and muscle is your goal, then volume-load — the total weight lifted across all sets — is very important. Lifting less, even slightly, in each session can slow down your long-term progress. So if scrolling Instagram or replying to texts before your workout makes you mentally tired, your gym session may suffer, even if you feel physically fine.
What Should You Do Instead?
- Avoid social media use for at least 30 minutes before your workout.
- Try activities that keep your mind calm, like listening to music or watching a light, relaxing video.
- Save the screen time for after your training session.
Conclusion
Your brain needs to be as ready as your body before you lift weights. Using social media right before a workout might leave you feeling mentally drained, which can quietly reduce your gym performance. For better results, consider giving your mind a short break from screens before hitting the gym. A small change in your routine could lead to better strength and muscle gains over time.