Getting your money’s worth at the gym starts with having an efficient workout. Whether you’re running short on time or just want to see better results in less time, these tips will help you maximize your workout.
Avoid distractions like checking your phone or talking to other gym-goers. Instead, listen to a motivating playlist or wear headphones to keep you focused.
Set Your Goals
If you’re spending time in the gym, you probably want to make sure that every rep and sprint is worthwhile. Efficient workouts help you get stronger, leaner, and more confident in the way you look – but they can be hard to achieve if you’re not getting the most out of your session.
Start by setting realistic goals. Don’t go overboard with a goal of working out for an hour a day five days a week, especially if you’re just starting out. That might lead to burnout within the first week. A better option would be to set a more manageable goal like working out for 30 minutes each day or three 25-minute intense workouts a week.
Another tip is to choose exercises that target multiple muscles at once. Compound exercises are great because they’re efficient, saving you valuable gym time by allowing you to get a full-body workout with just a few movements. Examples include squats, deadlifts, good mornings, lunges, bench presses and pullups. Moreover, you can learn the difference between lat pulldown vs seated row if you are enthusiastic about exercising.
Also, focus on proper form to improve your strength and avoid unnecessary injuries. Practicing good form will also allow you to work out more efficiently, maximizing the results from your exercise.
Finally, plan your workout in advance and stick to it. Arriving at the gym with a clear plan eliminates the guesswork and can minimize distractions. You may even consider writing down your plan or using a fitness tracking app to stay motivated throughout your workout. This will increase your commitment and help you see the progress that you’re making over time.
Make a Plan
Your fitness plan should be like a roadmap to help you reach your destination. Just as taking a bus may take longer than flying, an inefficient workout can keep you from seeing results. Here are tips from pros for designing your plan to make every rep, sprint and set count.
Select a workout that fits your current ability and skill level, and aims to challenge you over time. For example, if you’re a beginner in the weight room, start with an introductory program to familiarize yourself with equipment and exercises before moving on to something more challenging.
Don’t shy away from exercises you don’t know, and ask gym employees for help or consult online resources to learn new techniques and strategies for increasing your strength. For instance, you can try a superset where you perform two exercises back to back that target adjacent or unrelated muscles (for example, a bench press and an overhead dumbbell row).
Keep the intensity high by limiting your workouts to 30-40 minutes. If you need to go longer, increase the intensity with more difficult exercises or higher repetitions or by adding a circuit set.
Keeping a log of your workouts and tracking your progress can also increase your commitment. Writing it down on paper or using a phone app makes you accountable to yourself and will allow you to look back at how far you’ve come in your fitness journey.
Consider combining your workouts with friends to increase your social connection and motivation. This is especially helpful for people who struggle with sticking to an exercise routine, or if they find themselves feeling bored or ineffective. In addition, exercising with a friend can decrease the perceived burden of a long workout and make it more enjoyable.
Stay Hydrated
While hydration is important for everyone, it becomes especially crucial when you exercise. As you workout, your body loses fluid through sweat that evaporates to cool you down. You need to replace this fluid to prevent dehydration, which can lead to fatigue and even heat exhaustion.
You can help prevent this by drinking a few cups of water before and during your workout. For best results, you should also drink electrolyte-rich beverages during your workout. This will keep you hydrated and also provide your body with the energy it needs to perform at its best.
According to registered dietitian-nutritionist Jaime Windrow, the goal is to drink fluids (water or electrolyte-rich) at a rate that closely matches your sweat rate during exercise. She suggests weighing yourself in ounces before and after your workout to see how many ounces you lose through sweat. She recommends that you drink 13 to 26 ounces of fluid per hour of exercise, depending on your weight.
It is recommended that you start drinking water early in the day and carry a water bottle with you at all times so that you aren’t dehydrated when you start exercising. Aim to have a glass of water about two hours before you exercise and then take sips frequently throughout your workout. It’s also a good idea to have some water with you when you finish your workout so that you can rehydrate as soon as possible.
It’s also helpful to set reminders on your phone to drink water throughout the day, particularly when you are going to be active. This will ensure that you don’t forget to drink the water you need, and it may also encourage you to drink more water.
Avoid Distractions
Distractions can derail your workout and sabotage your results. Getting distracted during your workout is completely normal, but it can rob you of the results you want and prevent you from reaching your fitness goals.
One of the biggest distractions is your phone or other electronic devices. It can be tempting to check your email or social media when you’re exercising, but these distractions will actually hurt your workout. They will cause your body to go into stress mode, which can reduce the effectiveness of your workout by causing you to tighten muscles and limit blood flow to them.
Other common distractions include watching TV or reading. This isn’t necessarily a bad thing, but you should avoid doing this during your workouts. When you’re working out, your mind should be focused on the muscles that you’re targeting and your pace.
Using a timer can also help you stay motivated during your workouts. Setting a timer for each exercise or interval will help you keep your focus and push yourself to give it your all. This will also ensure that you don’t overwork your muscles or waste your time in between sets.
Another way to minimize distractions is by choosing a quiet space. Many gyms have dedicated workout rooms, and you can usually find a spot that’s free of other people. Alternatively, you can try working out at home and adjusting your workout schedule to when it’s least busy in your area.
If you like to workout with a friend, make sure that both of you are committed to the workout and will leave the phones at the door. If you’re a parent and workout at home, consider asking a friend or family member to watch your children for an hour each day while you work out, or hiring a babysitter to do this for you.
Stay Motivated
We all know how important exercise is for our health and fitness, but sometimes it feels like an uphill battle to get there. Whether it’s a lack of time, a desire to relax after work, or a new episode of your favorite show dropping, there are many things that can derail even the best-laid plans for getting moving.
Thankfully, there are lots of ways to stay motivated to workout. Some are simple, like setting short-term goals (like increasing your mile run speed by a half minute every week) and rewarding yourself with a treat afterward. But some are more complex, like enlisting the help of a gym buddy or signing up for group fitness classes. Studies show that people who train with a partner have a higher sense of motivation and consistency.
It’s also helpful to make exercise as easy on yourself as possible. Try scheduling your workout for the time of day that’s most convenient for you, or if you tend to be a morning person, put your gym clothes out the night before so they’re ready for you to wear when you wake up. If you’re a night-owl, try keeping your workout gear in your car so you can head straight from work to the gym afterward.
Another way to keep yourself motivated is by reminding yourself of the benefits you’ll reap in the long term. By focusing on the positives, you can feel more excited to keep up with your exercise routine and see progress in the form of a stronger body or a slimmer waistline. You can also take it one step further and make a habit of writing down your goals or repeating them to yourself as you’re exercising—studies show that thinking positively can actually boost performance!
