How to Get the Best Workout Possible
Whether you are training at home or at the gym, there are things you can do to make sure you get the best session. Follow the tips below to make sure your workout counts in the best way possible!
Prepare Yourself to Have the Time for a Proper Workout/Training Session
If you are training at home, don’t do your laundry or clean your kitchen between sets. Don’t do work emails on your phone, sitting on the bench between sets. Make the time to get it done. It might have to be quick depending on the stage of your life, but focus to the best of your ability to make the minutes when you are lifting count.
Take the Time to Get a Good Warm Up
Warm up properly! This is crucial! Warming up isn’t just about temperature. It is an increase in neurological recruitment. This means your body gets better and better at doing what you’re asking it to do. Make sure your warm up reflects what you are going to do, and that it starts light and progresses. Don’t skip your warm up!
Don’t Stop in the Middle of your Session and Finish Later
Don’t stop in the middle of your session! You can do this with some cardio. Depending on what your goal is, cardio minutes can accumulate. But a training session is planned to be done in a certain order. You warm up, get the most dynamic and coordination-demanding exercises done first. Then do your heavy work. Next comes accessory work, then core/trunk/abs and cool down.
You don’t want to start and stop in the middle of this. If you are consistently having to stop and re-start your sessions, a better plan would be to re-write them so they fit in your time constraints.
Rest the Right Amount of Time Between Sets
Resting an appropriate amount between sets is extremely important. How much rest is optimal depends on your goals, which you have hopefully committed to beforehand. For example, if you are training for high volume and endurance, you might rest 30-60 seconds between sets. Resting longer will change the stimulus on your body, prolonging a mediocre session, and making it less effective for your endurance goals.
If you are training for strength, you will need to rest 2-4 minutes, or maybe longer, between heavy and challenging sets. Moving too quickly into the next set will cost you quality on the next set.
Tie It All In
Give these tips a go during your session, and let me know how it goes. Happy training!