How to Push Through Mental Blocks During Tough Workouts

6 July 2025

Ever felt like your mind quits before your body does during a workout? You’re not alone. Mental blocks can be just as challenging—if not more—than the physical strain of training. Whether you're an athlete, a gym enthusiast, or just someone trying to stay active, overcoming these mental barriers is crucial for progress.

So, how do you push through when your brain is screaming, "Just stop!"? Let’s dive into practical strategies that will help you break through mental blocks and power through tough workouts.

Understanding Mental Blocks in Workouts

Before we tackle how to beat them, let's understand what mental blocks are. These are invisible barriers that make you doubt yourself, lose motivation, or feel like you’ve reached your limit—even when your body could keep going.

Common causes of mental blocks include:

- Self-doubt – You convince yourself you can’t do it, so you don’t even try.
- Fear of failure – Worrying about failing can hold you back from pushing harder.
- Lack of motivation – When you don’t feel like working out, your mind puts up resistance.
- Fatigue – Physical exhaustion can convince your brain that you're completely spent.

Now that we know what’s happening upstairs, let's talk about how to override these roadblocks.

1. Shift Your Mindset

Your mind is your most powerful muscle. If you tell yourself that you "can’t" do something, guess what? You won’t. Instead, reframe your thoughts.

- Instead of “I can’t do this,” say “I’ll give it my best shot.”
- Instead of “I’m too tired,” remind yourself “I’ve got more in the tank.”

Believe in your ability to push past discomfort. Your body is often capable of more than your brain lets you believe.

2. Use the "One More Rep" Rule

When you're struggling, just tell yourself to do one more rep or get through one more minute. More often than not, you’ll find yourself pushing further than you thought possible.

This trick works because it keeps your focus short-term, making a tough workout feel more manageable. Before you know it, all those "one more reps" add up to an intense, successful session.

3. Break It Down into Smaller Pieces

Instead of focusing on the entire workout, break it into chunks. For example, if you have a 60-minute session ahead of you, focus on just the first 10 minutes. Then the next 10. This prevents your mind from getting overwhelmed and tricking you into giving up early.

4. Control Your Breathing

Ever notice how your breathing becomes erratic when you’re struggling? Learning to control your breath can help regain focus and reduce the mental stress of a tough workout.

Try this simple technique:

- Inhale deeply for four counts
- Hold for four counts
- Exhale slowly for four counts

This helps calm your nervous system and allows you to push forward when you feel like stopping.

5. Use Music to Boost Your Energy

Music has a massive impact on your workout performance. The right playlist can distract you from discomfort and give you an energy boost exactly when you need it.

Choose high-energy songs with a strong beat to keep you motivated. If lyrics distract you, instrumental tracks or motivational speeches work wonders too.

6. Visualize Your Success

Before and during your workout, picture yourself finishing strong. Visualization is a powerful tool that athletes use to improve performance. When you mentally see yourself succeeding, your body follows suit.

Close your eyes and picture:

- Completing the last few reps with ease
- Crossing the finish line
- Achieving your fitness goals

The more vividly you visualize success, the easier it becomes to push through tough moments.

7. Find a Workout Mantra

Mantras aren’t just for meditation—they can fuel your workout too. A mantra is a short, powerful phrase you repeat in your head (or out loud) to keep pushing forward.

Some examples:

- “Stronger with every step.”
- “I can, and I will.”
- “Pain is temporary, progress is permanent.”

Find a phrase that resonates with you and use it to drown out self-doubt.

8. Train Your Mind Like You Train Your Body

Mental toughness takes practice, just like lifting weights or running faster. It’s a skill you need to develop consistently. One way to build mental resilience is by intentionally pushing your limits during workouts.

For example:

- If you usually stop at 10 reps, push for 11.
- If you run 3 miles, try 3.1.
- If you hold a plank for 30 seconds, go for 35.

Over time, your brain learns not to give up so easily, making future workouts mentally easier.

9. Focus on Why You're Doing This

When workouts get tough, reconnect with your why. Ask yourself:

- Am I doing this to get stronger?
- To feel healthier?
- To prove to myself that I can?

Reminding yourself of your end goal can give you the push you need when your mind is trying to quit.

10. Get Comfortable Being Uncomfortable

Let’s be honest—tough workouts aren’t supposed to feel easy. Progress happens outside your comfort zone.

The key is to accept the discomfort rather than fight it. Embrace the burn. Lean into the challenge. Recognize that every struggle is another step towards becoming stronger.

11. Train With a Partner or Group

Having someone by your side can make a huge difference. A workout buddy holds you accountable and pushes you when you’re ready to quit. Plus, a little friendly competition never hurts!

If you prefer group settings, try workout classes or online fitness communities. Sometimes, simply knowing others are grinding alongside you can give you the motivation to keep going.

12. Reward Yourself

Give yourself something to look forward to after completing a tough workout. It could be:

- A protein smoothie
- A relaxing bath
- Watching your favorite show
- A small treat (within reason!)

Your brain loves rewards. Creating a positive association with tough workouts makes it easier to push through next time.

Final Thoughts

Mental blocks during workouts are normal, but they don’t have to define your progress. By shifting your mindset, using small mental tricks, and training your brain like your body, you can smash through these barriers and become mentally stronger with every workout.

So the next time you feel like quitting—don’t. Push through, and you’ll be amazed at what you can accomplish!