{"id":772,"date":"2026-05-09T21:32:23","date_gmt":"2026-05-09T18:32:23","guid":{"rendered":"https:\/\/www.life-on.com.ua\/?p=772"},"modified":"2026-05-09T21:32:24","modified_gmt":"2026-05-09T18:32:24","slug":"brain-endurance-training","status":"publish","type":"post","link":"https:\/\/www.life-on.com.ua\/en\/brain-endurance-training\/","title":{"rendered":"Mental fatigue limits strength: 12 brain training sessions resulted in +93% repetitions"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><em>A study in the European Journal of Sport Science: 22 recreational athletes performed strength training exercises over 12 sessions at home. Half of them performed cognitive tasks before and after training \u2014 the Stroop task on their phones. Post-test results: +33% repetitions in the bench press, +93% in the bicep curl, +28% in the jump squat. And all this with lower perceived effort \u2014 the work felt easier subjectively.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Where did the idea come from<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In 2009, the Marcora group published an experiment: people performed a 90-minute Stroop task (reading the colours of words despite a mixed background). Then they got on an ergometer and cycled until exhaustion. They lasted less long \u2013 with the same legs and heart.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The conclusion was counterintuitive: physical endurance is limited not by muscles or VO2max, but by the brain's willingness to tolerate effort. If the brain is pre-fatigued cognitively, the muscles \u201cgive up\u201d before their objective limit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is where the concept grew from <strong>Brain Endurance Training (BET)<\/strong> \u2014 of combined cognitive-physical training. The logic is simple: if the brain is trained to work in a state of cognitive fatigue, then in the gym, it will endure more.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Over the past 15 years, around 12 randomised trials involving BET have been conducted \u2013 involving runners, cyclists and footballers. The results were consistent: a 5\u201315% improvement in endurance performance and a reduction in perceived effort. However, almost all of these were conducted in a laboratory setting under supervision, and almost all focused on endurance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rautu et al.'s 2026 study is new in two dimensions: <strong>Remote<\/strong> (at home, without a supervisor) and <strong>forcefully<\/strong> (not for endurance).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What have [they\/you] done<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">22 recreational athletes (training 2-4 times a week). Pre\/post design:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Laboratory pre-test:<\/strong> bench press, preacher curl, squat jump \u2014 to muscle failure<\/li>\n\n\n\n<li><strong>12 home training sessions<\/strong> Over 6 weeks, remotely:\n<ul class=\"wp-block-list\">\n<li><strong>Control (ET):<\/strong> standard strength protocol \u2014 same exercises, reps to failure<\/li>\n\n\n\n<li><strong>BET Group:<\/strong> <strong>the same<\/strong> protocol + Stroop task <strong>20 mins before training and 13 mins after<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Laboratory post-test:<\/strong> the same three exercises to failure<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">The physical exertion was <strong>identical<\/strong> in both groups. The difference is only in the cognitive tasks around the training.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What did it show<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Changes to post-test, BET vs ET<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>General repetitions to failure: <strong>+50%<\/strong><\/li>\n\n\n\n<li>Bench press: <strong>+33%<\/strong><\/li>\n\n\n\n<li>Preacher curl <strong>+93%<\/strong><\/li>\n\n\n\n<li>Squat jump <strong>+28%<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In the control group, there was a small change in all three metrics.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The most interesting result is\u2014 <strong>Rating of Perceived Exertion (RPE)<\/strong> after the BET group training <strong>decreased<\/strong>. In other words, the athletes performed more repetitions with the 30-90%, but subjectively it felt easier.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why might this work<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Working hypothesis, supported by previous BET studies with NIRS and EEG measurements:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Anterior cingulate cortex<\/strong> \u2014 a part of the brain that assesses \u201chow much more effort can I put in\u201d. During physical exertion, the ACC compares the \u201ccost\u201d of effort (perceived effort) with the \u201cvalue\u201d of the goal. When the cost exceeds the value, movement is \u201cswitched off\u201d. This is not a conscious decision, but a regulatory mechanism.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When cognitive tasks are added to training, the brain gets used to operating with a higher cognitive load. The ACC adapts to sustain effort for longer. When the athlete returns to purely physical tasks after 6 weeks, the \u201ccost &gt; benefit\u201d threshold shifts. More can be achieved for the same subjective effort.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Analogy: I trained with a backpack of weights. Without the backpack, everything is easier.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Caveats: what we don't know<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>n=22 \u2014 that's not many.<\/strong> This is not a meta-analysis. Individual preliminary BET studies involved between 30 and 90 participants. The effect sizes in Rautu (+93%) are large and require replication, particularly in other laboratories.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Recreational athletes, not elite.<\/strong> A review of BET in elite sport (Tofari et al. 2026, Scandinavian Journal of Medicine &amp; Science in Sports) showed that the effects are smaller at elite level\u2014professionals are already accustomed to the high cognitive load on the pitch. At recreational level, there is greater scope for improvement. It\u2019s not a case of \u201c+93% in every gym\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Short-term effect.<\/strong> 6 weeks is the start of adaptation. Whether the effect is maintained for 3-6 months without BET is unknown.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sequential, not concurrent.<\/strong> The Stroop test was performed before and after training, not during. The review by Andr\u00e9 et al. 2025 in Frontiers in Psychology notes: a dual-task (simultaneously) theoretically provides a stronger effect than a sequential one. This means it is possible that a different format works even better \u2013 but this is currently a hypothesis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>One type of cognitive task.<\/strong> Stroop was taken \u2013 incongruent version. Will there be an effect with n-back, AX-CPT, chess, Sudoku \u2013 not directly studied in this research.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Which of these is useful?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you train regularly and hit a ceiling on reps or weight:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Perhaps the problem isn't the muscles.<\/strong> The ceiling can be in readiness for the brain to tolerate. A simple experiment: add 15-20 minutes of cognitive tasks (the Stroop app on your phone, it's free) to your training for 4-6 weeks and see the repetitions until failure.<\/li>\n\n\n\n<li><strong>Perceptual effort is an informative metric.<\/strong> If an exercise subjectively \u201cbecomes easier\u201d with the same objective indicators - something fundamental has changed.<\/li>\n\n\n\n<li><strong>Don&#x27;t expect +93% over 12 home sessions<\/strong> \u2014 this is a laboratory maximum in recreational athletes with a specific protocol. The real \u201cin the field\u201d effect will be smaller.<\/li>\n\n\n\n<li><strong>This is a new paradigm, not a magic bullet.<\/strong> BET complements, it doesn't replace, physical training. Without 12 strength sessions, Stroop on its own does not provide strength.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Main source<\/strong> Rautu A, Woods J, Mortimer H, et al. (2026). Remote-Based Brain Endurance Training Enhances Bench Press, Preacher Curl, and Jump Squat Performance in Recreational Athletes. <em>European Journal of Sport Science<\/em>. DOI: <a href=\"https:\/\/doi.org\/10.1002\/ejsc.70173\" target=\"_blank\" rel=\"noopener\">10.1002\/ejsc.70173<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Additionally:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marcora SM, Staiano W, Manning V (2009). Mental fatigue impairs physical performance in humans. <em>Journal of Applied Physiology<\/em><\/li>\n\n\n\n<li>Andr\u00e9 N, Audiffren M, Englert C (2025). Brain endurance training as a strategy for reducing mental fatigue. <em>Frontiers in Psychology<\/em>. DOI: <a href=\"https:\/\/doi.org\/10.3389\/fpsyg.2025.1616171\" target=\"_blank\" rel=\"noopener\">10.3389\/fpsyg.2025.1616171<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014 Vitaliy, Founder of life:)on<\/p>","protected":false},"excerpt":{"rendered":"<p>A study published in the European Journal of Sport Science: 22 recreational athletes performed strength training exercises over 12 sessions at home. Half of them performed cognitive tasks before and after training \u2014 the Stroop task on their mobile phones. Post-test results: +33% repetitions in the bench press, +93% in the bicep curl, +28% in the jump squat. And all this with lower perceived effort \u2014 subjectively\u2026<\/p>","protected":false},"author":1,"featured_media":773,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[5],"tags":[12,48,50,49],"class_list":["post-772","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-12","tag-48","tag-50","tag-49"],"_links":{"self":[{"href":"https:\/\/www.life-on.com.ua\/en\/wp-json\/wp\/v2\/posts\/772","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.life-on.com.ua\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.life-on.com.ua\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.life-on.com.ua\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.life-on.com.ua\/en\/wp-json\/wp\/v2\/comments?post=772"}],"version-history":[{"count":1,"href":"https:\/\/www.life-on.com.ua\/en\/wp-json\/wp\/v2\/posts\/772\/revisions"}],"predecessor-version":[{"id":776,"href":"https:\/\/www.life-on.com.ua\/en\/wp-json\/wp\/v2\/posts\/772\/revisions\/776"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.life-on.com.ua\/en\/wp-json\/wp\/v2\/media\/773"}],"wp:attachment":[{"href":"https:\/\/www.life-on.com.ua\/en\/wp-json\/wp\/v2\/media?parent=772"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.life-on.com.ua\/en\/wp-json\/wp\/v2\/categories?post=772"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.life-on.com.ua\/en\/wp-json\/wp\/v2\/tags?post=772"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}