Can You Use Meditation as an Effective Complement to Exercise?


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

meditation and exercise
Did you know the art of meditation has been in existence for over 3,500 years? Meditation is often described as a state of thoughtless awareness or mindfulness.

meditation and exerciseThe idea is that you can get in touch with your inner self and perform feats that would not otherwise be possible.

But how is this relevant, and how can it complement your exercise routine.

While meditation is likely to improve your health by reducing the level of stress you are under; it may seem implausible that it can actually improve your workout or weight loss goals.

But, it can!

Understanding Meditation

To understand how meditation can complement your exercise regime, you need to understand what meditation is and how you can use it in conjunction with exercise.

meditation and exerciseWhen meditation is first mentioned you will probably conjure up images of someone sitting in an incredibly uncomfortable looking yoga pose with either their eyes closed or staring blankly into space.

While this is certainly an option, it's not the only way of meditating. In fact, meditating can be done anywhere and in any position.

However, meditation requires you to clear your mind and remove yourself from any day to day distractions. This means you need to find a relatively quiet place; although complete silence is not essential.

It also rules out trying to meditate when exercising. The stillness you are trying to achieve with meditation is a direct contrast to the energy you need for exercise!

Using Meditation to Recover

Meditation allows your body and muscles to relax which is very important after a workout for two key reasons:

  • A good workout pushes your muscles causing tears in their fibers. Relaxation is important to allow them to heal and grow stronger.
  • Discipline is essential in order to sit for 5 minutes and calm your mind when you are feeling pumped. Meditating regularly will improve your discipline which can help you to get through a particularly difficult set.

Fortunately, if you choose to do it after your routine you will notice the following benefits:

Lower Levels of Cortisol

Cortisol is your stress hormone. It is released every time you experience a fight or flight scenario. When you exercise, your body produces more cortisol.

meditation and exerciseThis is a good thing as it prepares your muscles for use and helps you lift more or run faster than you usually would.

Unfortunately, too much cortisol over long periods is bad for your system. It will go into survival mode, storing fat and reducing your ability to think clearly.

  • Meditation calms the mind and body, lowering cortisol levels naturally.

Pain Reduction

Research has shown that people who meditate are better able to deal with pain than those who do not.

It's not clear exactly how this process works, but studies show that meditation can provide as much pain relief as opioid blockers and painkillers.

  • Meditation can help with pain relief, allowing you to continue with normal activities if you've had a particularly hard workout and feel stiff or sore.
  • Meditation ensures your body can focus on healing your torn muscles and any other areas of injury; helping you to heal quicker and grow stronger.

Improved Focus

Meditation teaches you to clear your mind. During this process, your body can balance its hormones in much the same way as when it sleeps. The result is an improved ability to concentrate on any given task; including your next workout.

  • Meditating for just 5 minutes after your workout can make a huge difference to your ability to focus.

How to Meditate

You, like me, may have considered meditation in the past but not had the time or the inclination to try it properly. After all; despite the modern world promoting sexual equality, the image of meditation and yoga is female.

But, as research and understanding of the human body emphasizes the possibilities in meditating; you will need to know how to do it:

Step #1 – Time is on your side

Meditation can be completed in as little as 5 minutes. This means it is easy to fit in after your Fit father 24-min workout and still be completed in half an hour!

Step #2 – Stretch

This shouldn’t be necessary if you have just completed a workout.

Step #3 – Get comfortable

You can sit on the floor, a chair or anywhere else you can think of as long as you are comfortable

Step #4 – Set your alarm for five minutes

Use a gentle sound; a jarring one will make you jump and raise your stress levels again!

Step #5 – Stay Awake!

You can meditate with your eyes open but beginners usually find it less difficult with them closed; there are fewer distractions.

Step #6 – Breathe

Pick a spot on your body and focus on how your breathing makes it rise and fall.

Step #7 – Mantra

To clear your mind you will find it easiest to focus on just one thought. This could be your exercise ambition or, more traditionally, a mantra.

Step #8 – Peace

If you managed to focus on just one thought, or one object and block out everything else you will feel at peace.

Step #9 – Advanced Relaxation

Eventually you will be able to focus on each body part and consciously force each part to relax.

Step #10 – Stop

When your alarm sounds. Take a moment before rising and stretching again.

Meditation done properly will leave you feeling calm and centered, but you will probably not achieve this in one go! It takes practice and patience to become a meditation expert, but it is worth the challenge.

There are a few great guided meditation apps available.

Calm and Headspace are two that I would highly recommend you checking out.

Summary – Is Meditation an Effective Exercise Complement?

Meditation is an effective and often overlooked way to calm your body, reducing stress and ensuring that the benefits of your workout are felt in full by your body.
meditation and exercise
As you can see, this is an activity that should be done after exercise.

You don’t want to feel too calm and relaxed before you start your workout as you will not push yourself as hard as you can.

But, done properly it can help you become fitter, stronger and faster than you may have anticipated.

The one dilemma you may face is where to complete your meditation. If you are not comfortable doing it in the gym after a workout then simply sit in your car; the location is not important.

The fact that you can complete it in five minutes ensures you will not be disturbed.
Try it today and tell us whether it has benefited you or not.

I appreciate you reading this article, and if you found it useful, please share it with anyone else you think it would help.

How Can I Share?

We have social media buttons on the left and below. Just click them to share via Facebook, Twitter, LinkedIn, and Pinterest.

Until next time, I hope this has given you everything you need to get started with meditating to improve the results of your workout.

Your new friend & health coach,


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information on meditation and exercise. Thanks for reading!


Join Fit Father 30X

The World’s First Weight Loss Program for Men 40+

Lose Weight. Keep it Off.

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy