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A winning mentality: How to train like an Olympian

Two women running on a trail

July 25, 2024—Even if you aren't a sports fan, you have to admit that Olympic athletes are awe-inspiring. Their strength, endurance and focus are a wonder to watch. But can their athletic feats motivate you to achieve your own health goals?

Olympians spend most of their waking hours training for their sport and analyzing their performance. This requires mental as well as physical skill. And while you may not be interested in BMX racing or triathlons, you can cultivate the same skills elite athletes use and apply them to your own life.

Start by setting a goal

An Olympic athlete probably has a goal to medal in their event. Your goal could be to keep up with your kids, build upper-body strength, cycle to work or hike a mountain.

The more specific your goal is, the better. For example, instead of "become stronger," try "do 25 pushups every day" or "walk for one hour, six days a week."

Your goal should challenge you, but keep it realistic. If your goal is too ambitious, you might lose your motivation to achieve it, says the American College of Sports Medicine. If it's too easy, you'll lose interest.

Adjust if needed. Sometimes life gets in the way of your goal, or maybe you just need to rethink it.

Measure your progress. Tracking your achievements is key to success.

Include a deadline. Make your goal time-sensitive—for example, training for a half-marathon a year from now.

Ready, set, go!

Once you have set your goal, think like an Olympian to reach the finish line. Try these tips to develop winning traits:

  • Increase intensity gradually. Slow increases will help you avoid injury and move past a fitness plateau.
  • Focus on the process. Think about how you are working toward your goal. How might you improve your technique? How do you want to feel along the way: Fired up or calm and steady?
  • Practice being mindful. Positive self-talk, yoga, journaling and meditation are a few ways to combat stress, relax your mind, improve your performance and recover more quickly.
  • Prioritize rest. Recovery and sleep are an essential part of your training program. According to Sleep Foundation, getting enough ZZZs promotes cardiovascular health and helps your body restore and repair itself and fight off infection. It boosts brain function and mental health too.
  • Celebrate your wins. No matter how small your improvements may seem, acknowledging your progress will help keep you motivated.

Go the extra mile

Learn more about the physical and mental benefits of exercise in our Fitness and Exercise topic center.

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