How Working Out Has Helped My Chess and Can Help You Too!

When we think about improving at chess, most of us focus on practicing tactics, studying openings, and reviewing games. But there’s another factor that has surprisingly made a huge difference in my chess performance: working out. Specifically, resistance training. On those stressful days where my ideas feel stale, calculations are slow, and my concentration is terrible, hitting the gym has been my saving grace.

The Challenge of Playing Chess on a Bad Day

We’ve all had those days. You sit down at the board, either online or in person, and it feels like your brain just isn’t there. Your mind wanders, calculations feel tedious, and the normally exciting nuances of the game just don’t click. For me, these days happen when I’ve been overloaded with other life stresses or haven’t moved my body enough. Chess is mentally demanding, and when I’m tense or fatigued, that demand feels overwhelming.

I used to fight through these moments, thinking more study or forced focus would fix the issue. But I found something far more effective than trying to grind through it: a solid workout.

How Resistance Training Transforms My Chess Mindset

Whenever I have one of these sluggish, foggy-brained days, I’ve started using resistance training as my "reset" button. Whether it’s lifting weights or going through a quick bodyweight circuit, I’ve noticed something incredible happens after my workout:

• My brain feels sharper: After a workout, I can actually "see" the board. My mind becomes more alert, and I can calculate moves with much better clarity.
• My confidence skyrockets: Resistance training isn’t just physical; it builds mental resilience too. When I’m lifting weights, I’m constantly pushing my limits, and that feeling translates over to the chessboard. Post-workout, I feel like I can take on any opponent.
• Stress melts away: Physical exercise is a well-known stress reliever, but I underestimated how this reduction in stress would improve my chess. By eliminating that inner tension, I can approach the game with a calm focus, making it easier to execute my strategies.

When I return to the board after a workout, I feel more present, focused, and mentally prepared. Those foggy thoughts clear up, and suddenly, the moves start flowing. It’s like the cobwebs in my brain are swept away.

The Science Behind Exercise and Cognitive Performance

It’s not just my personal experience that supports the link between physical exercise and mental clarity. Research shows that resistance training has measurable effects on cognitive performance, especially when it comes to tasks that require retention, focus, and quick thinking — all essential skills in chess.

Several studies have shown that resistance training improves cognitive retention and memory. A study published in the Journal of Applied Physiology found that weightlifting and other forms of resistance exercise increased the levels of a protein called BDNF (Brain-Derived Neurotrophic Factor). BDNF plays a critical role in supporting neuron growth and enhancing cognitive function, particularly in memory and learning. In other words, lifting weights can help your brain "lift" information and retain it better!

Another study published in the Journal of Cognitive Neuroscience demonstrated that resistance training is associated with improved executive functions, which are cognitive skills that allow us to plan, focus, and execute complex tasks. These functions are critical in chess, where every move involves decision-making, calculation, and anticipating your opponent’s responses.

How You Can Use Exercise to Improve Your Chess

If you’re a chess player looking to enhance your performance, consider incorporating resistance training or any form of exercise that you enjoy. Here are some tips on how to get started:

1. Short, Consistent Workouts: You don’t need to spend hours in the gym. Even a quick 20-30 minute workout can have significant benefits. Focus on basic compound movements like squats, push-ups, and pull-ups if you’re doing bodyweight exercises, or use weights for additional resistance.

2. Use Exercise as a Pre-Game Routine: If you know you have a big game coming up, try doing a short workout an hour or two beforehand. This can help you feel energized and focused, setting the tone for peak performance.

3. Focus on Breathing and Mindfulness: Exercise can help us become more aware of our bodies and minds. By focusing on your breath and movements during your workout, you can cultivate a sense of calm that will serve you well on the chessboard.

4. Recovery is Key: As much as working out is beneficial, remember that overtraining can lead to fatigue, which can harm your focus. Balance your workout routine with adequate rest and nutrition to ensure you’re always ready for your next match.

The Mind-Body Connection in Chess

Chess is a mental game, but the mind and body are deeply connected. Neglecting your physical health can limit your mental capacity. By incorporating resistance training into my routine, I’ve noticed a significant improvement not only in my fitness but also in my chess skills. It has taught me that sometimes the best way to get ahead on the board is to step away from it and engage in something that strengthens my mind and body alike.

So, the next time you find yourself struggling to focus or feeling overwhelmed by the complexity of a game, consider a workout. You might just find that the path to chess mastery isn’t just on the board — it’s also in the gym.