Let’s Get Lifty: How Your Nervous System Impacts Strength and Performance
At Roots Performance & Wellness, we’re all about working smarter and stronger — and that starts with one of the most overlooked powerhouses in performance training: your nervous system.
Most people think of training in terms of muscles — how strong, how fast, how heavy. But your nervous system is the true CEO of performance. It decides how your body moves, how much force you produce, and how well you recover. Ignoring it is like trying to run your business on zero sleep and eight cups of coffee.
Spoiler alert: it’s not sustainable.
So… what is “nervous system-informed” training?
In a nutshell, it’s training that balances high-stress (sympathetic) workouts with low-stress (parasympathetic) recovery and movement. Think of it like alternating between full-throttle sprints and peaceful yoga flows — both serve a purpose, and when balanced right, they make you unstoppable.
Your nervous system in training: The basics
Sympathetic nervous system = “fight or flight” → activated during intense training like heavy lifts, sprints, or CrossFit-style workouts.
Parasympathetic nervous system = “rest and digest” → active during recovery modes like sleep, breathwork, stretching, and low-intensity movement.
You need both to train like a high-performer and recover like a champion.
Why does this matter for strength and athletic performance?
Because training too hard, too often, fries your nervous system. This leads to:
Plateaued gains
Lingering fatigue
Cranky joints and nagging injuries
Poor sleep and brain fog
Decreased motivation (aka the “what even is a gym?” spiral)
Professional athletes know this. They train in waves — periodized programs that alternate stress and recovery. They also track nervous system readiness using tools like HRV (heart rate variability) and sleep data to adjust training loads in real time. More data, less guesswork.
Let’s get practical: How to program with your nervous system in mind
1. Alternate your training intensity
Think of training days as colors:
🔴 Red days = High neural demand (e.g. heavy strength, explosive power, complex lifts)
🟡 Yellow days = Moderate demand (e.g. hypertrophy, functional strength, intervals)
🟢 Green days = Low demand (e.g. mobility, light cardio, core, skill drills)
Avoid stacking red days back-to-back without sufficient recovery—or you’ll find yourself hitting walls, not PRs.
2. Tune into recovery, not just effort
Things like:
Quality sleep (7–9 hours is the goal)
Deep breathing (inhale 4, exhale 6 to tap into parasympathetic mode)
Contrast therapy (ice baths or sauna rotations)
Foam rolling or mobility work
These aren’t “extras”—they’re essentials.
3. Use breath and intention during training
Controlled breathing during lifts improves core engagement, regulates heart rate, and reduces unnecessary tension. Exhale during exertion; inhale to prep. The nervous system LOVES rhythmic breathing—it helps you lift heavy without frying your circuits.
4. Adjust training based on how you feel—not just the plan
Not every day is a PR day. Feeling sluggish, brain-foggy, or unusually sore? That’s your nervous system waving a tiny white flag. Swap the heavy lift day for a green or yellow session, and you’ll bounce back faster.
How the pros do it
From Olympic weightlifters to NFL quarterbacks, pro athletes structure their training with nervous system regulation in mind. They use:
Cognitive drills (like NeuroTracker or IntelliGym) to improve decision-making under pressure
Recovery monitoring tools to adapt training in real-time
Breathwork and visualization as part of their daily warm-up and cool-down routines
This isn’t fluff—it’s the secret sauce behind consistent elite performance.
The takeaway:
If you're constantly pushing harder without balancing stress and recovery, you’re actually holding yourself back. Training with your nervous system in mind isn’t just for pros—it’s for anyone who wants to perform better, recover faster, and feel amazing doing it.
Want help programming smarter and building strength that lasts? Let’s work together at Roots Performance & Wellness—we'll get you lifting, moving, and recovering like a pro.
Stay strong,
Dr. Rachel Wolinski, PT, DPT
References:
Verywell Mind. "Too Much Exercise May Have Negative Effects on Mental Health." 2024. https://www.verywellmind.com/too-much-exercise-may-have-negative-effect-on-mental-health-6745704
Wired. "Neurotraining Helps Turbo-Charge Football Offenses." 2011. https://www.wired.com/2011/12/neurotraining-helps-turbo-charge-football-offenses
Vox. "Olympians’ Mental Hacks to Stay Sharp Under Pressure." 2021. https://www.vox.com/even-better/362840/olympians-olympics-mental-hacks-visualization-sports-psychology-mindset-elite-athletes