3 Ways To Make Your Workouts More Effective
Not seeing the results you want in the gym? It’s probably time to increase the difficulty of your workouts. If you consistently do the same routine with the same weights, number of sets, and intensity, your body has grown accustomed to it. Once your body adapts to a workout, you won’t see any change in your strength or muscular development. That means it’s time to turn up the intensity and make some changes! Remember, good things never came from comfort zones.
Change is a good thing when it comes to fitness. Here are three ways to make your workouts more effective:
Extend your sets.
For this, start with the hardest variation of an exercise then work your way down to easier variations. This means doing multiple versions of the same movement, but switching your body position after hitting your maximum count each time to make the movement slightly easier for each set. Example: bicep curls. Your hardest variation could be a bicep curl with a lunge. Make sure your knee is as close to the ground as it can get — you want to feel that burn! Once you’ve done 10 reps on each leg, move to a static lunge with bicep curls. Your final set would be bicep curls standing up.
Do more between sets.
Yes, rest is important between sets, but you can fill that time with smaller movements. Start with calf raises or drop down for a 30-second plank. You’re still taking the same amount of time for your workout, but getting more work done. Be mindful of what you’re doing between sets. For example, push-ups wouldn’t follow bicep curls — as you just burned those muscles.
Grab free weights.
Are the weight-training machines staples in your workout? Swap the machines for free weights. Machines provide far more stability, so you’re doing less work. With free weights, more muscles are involved — which means you’re burning more calories. Bring on the bench press, squats, and more! If you have any questions on form, don’t hesitate to ask a staff member or personal trainer at your club.
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