In a world where most people struggle to find enough time in their busy schedules to hit the gym, no one wants to waste their hard-earned workout. A good trainer can ensure that your time is well spent.
A personal trainer shared some of her top tips for getting the most out of your gym sessions with Insider. She suggests implementing these simple techniques to maximize your results:
Set Clear and Specific Goals
Setting clear and specific fitness goals is a key step to staying motivated and committed. It’s also an important part of a personal trainer’s job, whether working with clients one-on-one or in larger groups, like at boot camps and other organized workout classes.
Effective fitness goals are SMART: they’re Specific, Measurable, Attainable, Relevant, and Time-bound. For example, a goal of “being able to do push-ups on your toes” is measurable because you can count the number of reps you complete each week. This is a relevant goal because it will help you improve your overall strength and stamina. Finally, the goal is time-bound because you’ll have a deadline in mind to get there (e.g., within a month).
When you set your fitness goals, be sure to include an element of progressive overload in order to maximize results and keep improving. For example, if you’re a beginner and your current bench press is 200 pounds, rather than setting a goal to hit 300, set the goal of increasing the amount of weight you lift each week. This will allow you to track your progress and will make it more realistic to achieve your ultimate goal of lifting 300 pounds.
Another way to keep yourself accountable is to schedule exercise into your calendar, like scheduling a walk on your lunch break or keeping a pair of sneakers in your car so you’re prepared for unexpected opportunities to go on a longer run. These strategies can help you stick to your fitness goals even when the going gets tough.
Increase the Intensity of Your Workouts
Increasing the intensity of your workout is one of the best ways to make the most of your time at the gym. You can do this by decreasing your rest time between sets, adding a few extra reps to each set or using heavier weights. By doing this, you can increase your muscle growth and see more results in less time.
Another way to increase the intensity of your workout is by performing compound exercises. These are exercises that work multiple muscles at once, such as squats and deadlifts. They are great for building overall strength and helping you get leaner, as well as maximizing the amount of time that you can spend at the gym.
You can also increase the intensity of your workout by using supersets. This involves doing two exercises back-to-back with little or no rest in between. You can do this with both weights and bodyweight exercises, such as pushups and lunges. Another way to increase the intensity of your workouts is by performing lower-rep ranges. This will help you build muscle more quickly, as it requires more effort to perform the exercise.
Lastly, you can increase the intensity of your workouts by adding dropsets. This means dropping the weight stack after you complete the last rep in a set and continuing to do reps. This will help you overload your muscles and lead to some epic gains.
Having the right mindset, planning ahead, warming up properly, focusing on compound exercises, using proper form, mixing up your routine, focusing on intensity, doing supersets, cooling down and stretching are all essential to making the most of your time at the gym and getting a productive workout. By following these tips, you can be well on your way to achieving your fitness goals and looking better in no time!
Superset Exercises
One of the most effective ways to maximize your workout and have a fitness industry job is by using supersets. While this technique may sound intimidating, it is actually quite simple and provides powerful results. The goal of a superset is to pair two exercises that target the same muscle group together so that you can perform them back-to-back without resting. The benefits of this type of workout include increased intensity, a more efficient use of time in the gym, and greater strength gains.
Performing a superset also increases the range of motion for each exercise, which is beneficial for improving posture and increasing mobility. This type of workout is especially useful for those who have limited space or time in the gym.
You can also benefit from reducing your rest periods when performing a superset workout, which helps to keep your heart rate up and burns more calories. However, it is important to remember that working a muscle in different ways back-to-back can cause more fatigue than performing each exercise on its own. Therefore, it is best to use this method of training when you have a solid base of fitness and only when appropriate.
There are several different types of supersets, but the most common involves pairing exercises that target opposing muscle groups (chest and triceps) or a combination of agonist and antagonist muscles (biceps and triceps). When performed properly, these pairs allow you to increase the amount of weight you lift and decrease your overall time in the gym. In addition, pre-exhaustion supersets are an excellent option for those looking to improve the strength of specific muscles by working them first and then allowing the other muscle to recover.
Stay Hydrated
If you want to get the most out of your workout, you need to stay hydrated. Your body loses a lot of water through sweating, and you need to drink enough fluids to replace this lost water. Failure to do so can lead to dehydration, which can affect both your performance and your health.
It is important to drink water before, during, and after your workout. It can help prevent dehydration and keep you energized throughout your workout. It can also help prevent muscle cramps and fatigue, which can decrease your workout performance.
During exercise, it is best to take small sips of water every few minutes rather than drinking it all at once. This can make it easier to drink enough fluids and prevent bloating. It is also important to avoid distractions during your workout. This can include phones, television, and other people in the gym. This can be difficult, but it is crucial if you want to maximize your results.
Another way to stay hydrated is to drink a sports drink before exercising. These drinks typically contain water as well as carbohydrates and electrolytes, which can help you stay hydrated during your workout. They can also provide you with more energy than just plain water.
Getting the most out of your workout can help you become stronger, fitter, and leaner. It can also help you look better and feel more confident. If you are struggling to get the most out of your workout, it may be time to talk to a personal trainer. They can teach you techniques that will help you achieve your goals in less time. They can also help you stick to a routine that will work for you.
Avoid Distractions
When it comes to working out, distractions can be a major hurdle. People can get distracted by their thoughts, social media, and even conversations. These distractions can result in a less-effective workout and decreased motivation levels. It is important to avoid these distractions as much as possible during your workout to ensure you are getting the most out of it.
Practicing mindfulness techniques can help you stay focused on the task at hand during your workout. By paying attention to your breathing, the sensation of your muscles working, and how your body is moving, you can keep your mind from wandering to other things. If you notice your mind drifting, gently bring it back to the focus of your workout.
Another way to minimize distractions is to choose a quiet and secluded workout space where you can work out without interruptions. Using noise-cancelling headphones can also help you block out distractions. Lastly, you should avoid bringing your phone to the gym and consider putting it on airplane mode so notifications are muted during your workout. This will also prevent you from being tempted to check social media or answer text messages.
It can be difficult to overcome workout distractions, especially when you are working out alone. However, with a little planning and discipline, you can minimize these distractions and get the most out of your workouts. I recently heard Pavel Tsatsouline speak on a Tim Ferris podcast and one of the things that stuck with me was when he said “treat your workout like you would practice a musical instrument.” If you approach every workout with the same intensity, you can train your brain to become more focused and productive at the gym.
