At the time my sons started taking ski lessons, I was a non-skier and had no desire to learn how to ski. There was no way, I thought, that I was sliding down the mountain on two sticks. When it came time for my youngest to start lessons, however, he would not take them without me, so I spent another winter in the lodge with him while his brothers skied. I also spent that time looking up the mountain, envisioning myself skiing gracefully down it.

It was a game changer.

The next winter, I was mentally prepared because I had practiced visualizing myself skiing down the mountain. Of course, visualization didn’t magically teach me how to ski, but I had already rehearsed the experience enough that the idea no longer felt quite so intimidating. For many clients, this is where visualization has real value: It gives them a way to practice the choices, sensations and barriers that come with change before they have to face them in real life.

What is Visualization?

According to Merriam-Webster, visualization means “formation of mental visual images.” Notice the phrase “formation of,” which means that you are taking action and creating the visual images.

In health, fitness and behavior-change settings, it may be even more useful to think of visualization as mental rehearsal. The goal is not simply to picture a desired outcome. The goal is to help clients mentally practice the actions, decisions and responses that support that outcome.

Research on mental imagery suggests that imagined experiences can draw on some of the same systems involved in perception, planning and movement. While the brain doesn’t treat imagined and real experiences as identical, mental imagery can act like a low-stakes rehearsal space. It can help the brain and body become more familiar with a task, choice or situation before the client encounters it.

Similarly, recent physical-activity research continues to support the idea that mental imagery can be useful when it is connected to self-regulation. In one randomized controlled trial, researchers tested a mental imagery–based intervention designed to increase physical activity over 90 days. The researchers concluded that visualization was most useful when it was paired with goals, planning and follow-through.

None of this is a surprise to most athletes. Watch downhill skiers at the top of the mountain before their run. While they may look like they are rocking out to some tunes with their eyes closed and earbuds in, they may actually be visualizing the course: the composition of the course, how they will take every turn, how they will move their body with the turns and what it all feels like.

By the time they are speeding down the hill, they have already rehearsed it repeatedly in their heads, making it a familiar scene to their brain and increasing their chances of success. Michael Phelps, arguably the greatest swimmer of all time and holder of the most Olympic medals, began following a pre-competition visualization and relaxation routine after he started working with his long-time coach, Bob Bowman, at age 11. Before a competition, not only would Phelps visualize the race, he would also imagine what might go wrong and how to prepare for it.

Importantly, Phelps was not just imagining the podium. He was rehearsing the process, including the obstacles. For clients, that might mean visualizing how they will get to the gym after work, what they will do if they feel self-conscious in a group fitness class or how they will respond when a busy day disrupts their planned workout.

Visualization is Not a Substitute for Training

Visualization may go even further. Studies of motor imagery, sometimes described as “mental contractions,” suggest that imagining movement or muscle contraction can activate brain regions involved in movement and may contribute to strength gains.

A systematic review and meta-analysis found that motor imagery training improved maximal voluntary contraction compared with no exercise, but physical training was still superior. That is the message clients need to hear. Visualization can be a helpful adjunct to exercise, but it can never replace progressive physical training, skill practice or appropriate medical care.

Mental rehearsal may help a client prepare for a lift, picture the rhythm of a movement pattern, build confidence before returning to a familiar exercise or stay connected to their goals during a temporary interruption in training. But if a client is injured, has pain that changes or worsens, or is returning after a medical event, visualization should support the plan established by the appropriate healthcare professional. It should not be used to diagnose, treat or push through symptoms.

How to Use Visualization With Your Clients

If you already meditate or use breathing exercises with your clients, there is a good chance you may also be practicing visualization on some level, as there are areas of overlap between the two.

Before using visualization, explain why you are offering it and ask permission. Some clients may love the idea. Others may find it uncomfortable, overly abstract or too close to meditation. Give clients options: eyes open or closed, seated or lying down, quiet reflection or written prompts. The most effective tool is the one the client is willing to use.

For example, you might have a client sit comfortably, take a few slow breaths and picture themselves completing a specific action that matters to them: walking into the fitness center, setting up for a strength-training session, pressing “start” on a treadmill or choosing a shorter backup workout on a hectic day. Encourage them to notice what they see, hear and feel. Then invite them to imagine one realistic obstacle and rehearse how they will respond.

Matt Hooper, a certified health coach, takes a similar approach to visualization. “I like to use the meditation approach [to visualization],” he says. “We start off with relaxing and sinking into our environment while using slow, focused breathing. I utilize deep breathing for visualization and mental rehearsal.”

Hooper “places” his clients into various situations they are struggling with in real life, such as making healthy choices or sticking with their scheduled exercise sessions, leading them through visualizations of them succeeding. “My clients often express that they felt like they were literally in the experience, but it’s different, because they know they can’t fail. This is exactly why we do visualizations.”

That sense of safe practice can be powerful. A client who is nervous about returning to exercise after time away can mentally walk through the first session. A client who feels out of place in the weight room can rehearse asking for help, choosing a familiar exercise or moving to a quieter area. A client who often skips workouts when the day gets busy can rehearse the moment of disruption and practice choosing another, still-worthwhile option.

Visualize the Process, Not Just the Outcome

Imagining a confident, healthy future can be motivating, but it is not enough. The question is: What will the client do next?

Research on mental contrasting with implementation intentions supports a more action-oriented approach. Mental contrasting asks people to picture a desired future and then identify the real obstacles that could get in the way. Implementation intentions turn those obstacles into simple “if-then” plans: “If I get home late, then I will do my 10-minute workout.” “If I feel nervous walking into class, then I will introduce myself to the instructor and set up near the back.” “If I miss Monday’s session, then I will reschedule it for Tuesday.”

This is where you can make visualization practical. For example, you can help clients move from “I want to be stronger” to “I see myself walking into the gym on Tuesday, warming up for five minutes, completing two sets of squats and asking for help if I am unsure about my form.” That type of mental rehearsal connects the goal to a specific behavior.

Classic work on mental simulation has long suggested that rehearsing the process of reaching a goal is more useful than simply imagining success. The same idea applies to your clients. A vision can create direction, but a process creates traction.

Harness the Potential Power of Vision Boards

“Visualization is part of my practice as a wellness coach with every program and client,” says Marcela Cameron, a certified health coach. “I also offer workshops on visualization and creating vision boards.”

A vision board is a collage of pictures and photos that represent things you want in your life. Vision boards can be centered on a specific goal or area of life, such as health and fitness, or something like starting your own business or visiting family you have never met. Vision boards can also be more whole-life encompassing, painting a picture of what you want for your life in general. They can help move a vision from your head onto posterboard, giving you a tangible pictorial version of your goals and desires.

Images can help clients clarify what matters to them, but a vision board should not be presented as if seeing something often enough will make it happen. Its practical value comes when it becomes a cue for behavior: What action does this image remind me to take today? What habit does this word represent? What barrier do I need to plan for?

This distinction is backed by research. One study found that fantasizing about an idealized future can reduce the energy people put toward reaching that future. In other words, imagining the perfect outcome may feel good in the moment, but it can become counterproductive when it replaces action.

That does not mean clients should avoid big dreams. It means they need to connect those dreams to what they can do. If a client adds a picture of a hiking trail to a board, help them identify the behavior behind it: walking three days a week, gradually increasing elevation, strengthening the lower body or practicing balance. If a client adds a word like “confidence,” ask what confidence would look like in a training session. Would they ask a question? Try a new movement? Show up even when they feel unsure?

When I teach vision-board workshops, I start off with a group visualization. The goal is to remove any boundaries and quiet the “little voice” that says things like, “That’s stupid,” “You can’t do that” or “That will never happen.” I give participants permission to dream again. Then they get busy going through catalogs and magazines, cutting out images and words that inspire their vision and goals.

After clients choose the images and words that inspire them, ask them to write a few action cues beside the board or in a notebook. The cue might be a first step, a backup plan or a question they can bring to the next session. That keeps the board from becoming a daydream and turns it into a tool for self-awareness and planning.

Help Clients Clarify Their Goals

Having your clients create vision/action boards can also help you get a better idea of what they want for their lives, health and goals. You can then use their boards as a springboard for deeper visualizations, helping them envision overcoming potential obstacles and performing the necessary steps to reach their vision. Tailor the visualizations to each client’s goals and preferences.

The more specific the rehearsal, the more useful it will likely be. “I see myself exercising more” is a start, but “I see myself changing into my walking shoes after dinner, walking for 15 minutes around the neighborhood and texting my friend when I am done” is more actionable. The first statement describes a wish. The second describes a behavior. This approach also helps you stay within your scope of practice. Visualization can support motivation, planning, self-efficacy and follow-through. It should not be framed as trauma processing, pain treatment or mental health therapy unless you hold the appropriate license and are working within that professional scope.

While some clients will be uncomfortable with the idea of visualization at first, explaining the purpose can help. “Some clients think it’s [out there], but when I explain to them the science behind it and how our brain works, they are fascinated and super open to working on these new experiences,” says Cameron.

You can also normalize the practice by making it brief. Visualization does not have to be a 20-minute guided exercise. It can be a 30-second rehearsal before a set, a two-minute reflection at the end of a session or a quick “if-then” plan before the client leaves. Ask clients to picture the next realistic choice they need to make, then connect that picture to a concrete action.

A Simple Way to Start

Try this with a client who is open to the idea: Ask them to choose one goal for the week. Then ask them to picture the moment when that goal is most likely to be tested. Maybe it is the end of a long workday, the morning after a poor night’s sleep or the moment they walk into an unfamiliar class. Have them imagine the barrier clearly, then rehearse the response they want to practice. Keep it short, realistic and tied to the client’s own values.

For example, a client who wants to exercise three times a week might visualize getting home late, feeling tired and wanting to skip the workout. Then they rehearse putting on their shoes and doing the first five minutes. Once those five minutes are complete, they can decide whether to continue. The visualization is not about pretending the barrier will disappear. It is about practicing a response before the barrier shows up.

Visualization is a valuable tool to add to your coaching and exercise-professional toolbox. Used well, it helps clients clarify what matters, rehearse the behaviors that support their goals and plan for the real-world obstacles that can get in the way. The only thing it costs is a little time, a little curiosity and a willingness to mentally rehearse the actions that make change possible.