Imagining exercise can increase strength?

Is it possible to get stronger by just thinking about the movement?

Thinking about a movement without actually doing it is a popular strategy among athletes to improve performance. The scientific term for this concept is  ”motor imagery”, but it’s better known as “visualization”.

Motor imagery has been shown to improve movement skills by activating the same brain areas as performing the actual movement would. Hence, you program the movement in your brain. Can this actually improve strength performance?

This meta-analysis investigated the effect of motor imagery, exercise, and the combination of motor imagery and exercise, on muscle strength.

Motor imagery increases muscle strength compared to a doing nothing (no exercise). Performing the movement resulted in greater strength gains compared to motor imagery alone. Motor imagery does not seem have an added benefit on top of actually doing the movement.

Therefore, motor imagery may be an effective tool to maintain strength when training is not possible, such as during holiday, sickness or injury.

Review:
Paravlic et al. Effects and Dose-Response Relationships of Motor Imagery Practice on Strength Development in Healthy Adult Populations: a Systematic Review and Meta-analysis. Sports Med 2018

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