The Power of Mantras: How Mottoes Shape Our Fitness Journey

Apr 15, 2025 By Lily Simpson

When Nike unveiled its iconic slogan “Just do it” in 1988, it did more than just sell shoes; it ignited a global movement. The phrase became a rallying cry for ordinary people seeking motivation to tackle daunting tasks, from sticking to an exercise routine to overcoming personal challenges. This phenomenon is no surprise to researchers, who have long recognized the profound impact of motivational quotes, mantras, and positive self-talk on human behavior and performance.


The Science Behind Mantras


The effectiveness of mantras is backed by scientific research. A 2018 pilot study in the Journal of Religion and Health found that college students who listened to a mantra of their choice experienced increased cheerfulness and clarity of mind. Similarly, a meta-analysis published in Perspectives on Psychological Science revealed that self-talk strategies facilitated learning and enhanced sports performance. Another study, published in the International Journal of Yoga in 2022, uncovered a positive connection between human health and mantra meditation, particularly in stress relief and managing high blood pressure.


These findings highlight the multifaceted benefits of mantras, which extend beyond mere motivation to include improved mental health, enhanced focus, and better physical well-being. As fitness coaches and psychologists alike have discovered, the right mantra can be a powerful tool in shaping mindset and driving behavior.


The Role of Mantras in Fitness Coaching


Fitness coaches have long recognized the value of incorporating mantras into their clients’ routines. Alysha Flynn, a women’s running coach and founder of the training program What Runs You, based in York, Pennsylvania, finds mantras “extremely useful.” “They help people refocus their mind and develop a sustainable habit that keeps them moving and healthy for a long time,” she said.


Kaya Luciani, a coach with the virtual training app Future, based in Raleigh, North Carolina, agrees that motivation can be fleeting. “A more reliable source of drive comes from our mindset,” she said. “While mottos are bite-sized, they are also a really powerful way to hone and train our mindset. They get people thinking, ‘Maybe it is as easy as just doing it.’”


Personalizing Your Mantra


While popular mantras like “Just do it” and “Yes, you can!” resonate with many, they don’t work for everyone. Each person must find a phrase that speaks to them personally. Flynn recommends choosing something short and easy to remember. “I usually encourage clients to let the words just find them,” she said. “That’s what will make the mantra resonate more deeply.”


Luciani concurs, noting that mantras are deeply personal. “I don’t suggest a specific phrase or quote to a client,” she said. “They often develop naturally and always end up being something that just clicks with a client in some way.”


Gender and Personality Differences


Interestingly, the choice of mantras can vary based on age, gender, and personality. Flynn observed that younger women often adopt phrases like “I can do hard things,” driven by a desire to prove something to themselves. In contrast, women in their mid-30s and beyond tend to choose mantras focused on grace, understanding, and self-honor.


Luciani, who coaches both men and women, doesn’t see significant differences based on sex. Instead, she finds that mantras align more with personality types and lifestyles. “Phrases that are more cut-and-dried like ‘Just do it’ or ‘Suck it up!’ align more with masculine energy, whether that energy is in a man or woman,” she said.


Integrating Mantras into Your Fitness Routine


While mantras can be a powerful tool, they are most effective when integrated into a broader fitness plan. Both Flynn and Luciani use mantras as a supplemental tool to support their clients’ exercise programs. Luciani emphasized the importance of assessing where clients are in their fitness journey and setting realistic goals. “When it comes to developing fitness goals and setting a pace for yourself, it’s very important that you don’t get the temptation to dive in headfirst all at once,” she said. “That heightens your risk of stumbling into an all-or-nothing mentality, which is very common when folks are developing a new pattern.”


For seasoned exercisers, Luciani advises pushing oneself slightly outside the comfort zone to avoid boredom and disengagement. “Ensuring you’re challenging yourself in an engaging way is just as important as not going overboard,” she said.


Flynn also highlighted the importance of developing a flexible mindset. “Training is not a linear process,” she said. “It helps if you develop a mindset that’s more adaptable and flexible.”


The Evolving Nature of Mantras


Both coaches noted that mantras can evolve over time as individuals’ needs and circumstances change. Luciani recently adopted the simple yet powerful phrase “You can do this,” which she wrote on a sticky note. “There’s not much to it,” she said. “But having those words in front of your face every day can be something you really need one day and then a little whisper in your ear another. Your needs can ebb and flow.”


Flynn’s current mantra is “Because you can.” She explained, “I have a deep understanding that, at some point in time, I won’t have the same fitness opportunities because my body won’t be physically capable of doing an activity. So I use it to squeeze out another drop now, while I’m able to do so.”


The Power of Internal Dialogue


The essence of using a motto to improve fitness lies in understanding that internal dialogue can be a powerful asset in changing behavior. “We all can use words to train our minds, just as we train our body,” Luciani said.


In a world where motivation often feels fleeting, mantras offer a reliable and personal source of drive. By choosing a phrase that resonates deeply and integrating it into a broader fitness plan, individuals can harness the power of positive self-talk to achieve their goals. Whether you’re starting a new exercise routine or looking to reinvigorate an existing one, finding the right mantra can make all the difference.


As fitness coaches and researchers continue to explore the impact of mantras, one thing is clear: the right words can inspire, motivate, and transform. So, take a moment to reflect on what drives you and let those words guide you on your fitness journey. After all, as Nike so famously put it, “Just do it.”



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