Attentional Focus in Performing Strength and Conditioning Exercises

Lee, Ian Zhi Young (2025) Attentional Focus in Performing Strength and Conditioning Exercises. Final Year Project (Bachelor), Tunku Abdul Rahman University of Management and Technology.

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Abstract

Previous research has demonstrated that external attentional focus enhances motor performance and efficiency compared to internal focus, particularly in controlled tasks. However, less is known about the influence of attentional focus on muscular endurance during strength exercises. This study examined the effects of internal and external focus on performance in novice gym-goers across three exercises: dumbbell row, goblet squat, and plank. Thirty participants were divided into internal focus, external focus, and control groups, with performance measured by repetitions to failure and plank duration across pre-test, post-test, and retention tests. The internal focus group exhibited significantly greater improvements in muscular endurance compared to the external focus and control groups, particularly in maintaining performance gains over time. While external focus also improved endurance, it was less effective than internal focus. Findings suggest that internal attentional focus may be more beneficial for enhancing muscular endurance in novice individuals, highlighting the need for further exploration of focus strategies across different exercises and skill levels.