5 Tips to Getting a Good Workout, from a Certified Personal Trainer
As a NASM Certified Personal Trainer with over 15 years of experience, I've seen countless individuals transform their lives through fitness. While every body is different and every person’s goals are different, too… there are some themes or trends that are similar among each of them.
The key to a truly effective workout isn't just pushing yourself hard, (no pain no gain isn’t exactly my mantra) but approaching workouts strategically absolutely is.
Here are my 5 crucial tips to maximize your gym sessions and get closer to achieving your goals:
1. Plan and Prioritize: Don't just wander aimlessly on the gym floor. Don’t lie to me, I know you’ve done this (I have too). Plan your workout in advance, tailoring it to your specific goals (e.g., strength training, cardio, endurance, etc.). This ensures that you target all the muscle groups you want to and simultaneously avoid wasting any time. For example, if your goal is building strength, plan exercises like squats, lunges, and rows, focusing on proper form and progressive overload (gradually increasing weight or reps). Have a rep scheme and order in mind, and if someone’s on your machine - go to the next exercise or complete your back up exercise for that muscle group so you can stay in order.
2. Warm-up and Cool-down: Never underestimate the importance of a proper warm-up (5-10 minutes). Getting your heart pumping a little harder, it preps your muscles for activity, reducing the risk of injury. Light cardio like jogging or jumping jacks, followed by dynamic stretches (arm circles, leg swings), are great options. Not static stretching - those are reserved for after the workout is complete. After your workout, a cool-down (5-10 minutes) with static stretches helps your body recover and prevents post-workout soreness. Hold each static stretch for 15-30 seconds, three to five times through, focusing on major muscle groups and anywhere that feels sore.
3. Focus on Form, Not Just Weight: Sometimes it's tempting to grab the heaviest weights available, but proper form is crucial to avoid injury and maximize muscle engagement. Start with lighter weights and focus on controlled movements, gradually increasing weight as your form improves and you get comfortable. For instance, during bicep curls, ensure your elbows stay close to/in front of your body, and the movement comes from your biceps, not your lower back or shoulders.
4. Embrace the Power of Consistency: Aim for regular workouts (2-3 times per week), even if they're shorter, instead of sporadic, intense sessions. Consistency is key to building endurance, muscle, and seeing long-term results. Listen to your body, take rest days when needed, and gradually increase workout duration and intensity as you get fitter.
5. Find What Works for You: Exercise shouldn't be a chore (and if it is, you won’t stick with it). Explore different activities like swimming, pilates, or group fitness classes to find something you genuinely enjoy. When you have fun, you're more likely to stick with it in the long run.
These are just some of the trends that I’ve seen work for the majority, but as I mentioned - everyone is different. By incorporating these tips and staying committed to your fitness journey, you'll be well on your way to achieving your goals and experiencing the many benefits of exercise. Remember, even small changes can make a big difference, so lace up your shoes, hit the gym, and feel the power of a good workout!