???? How To Make Your Workouts More Effective!

As the old saying goes, "nothing worth having comes easy."

The same holds true for fitness – getting in shape and achieving your

goals requires hard work and dedication.

But that doesn't mean your workouts have to be a drag.

With a few simple tweaks, you can make your workouts more effective

and enjoyable.

Read along for some tips to boost the effectiveness of your training sessions!

#1 Stick To The Basics

One of the biggest misconceptions for trainees when they step into the

the gym is that they constantly have to do new and fancy workouts.

This is commonly referred to as things done to “confuse the body” and

push it towards progress.

Supersets, drop sets, low rest times, you name it - Most trainees do a

ton of weird things due to the absence of knowledge about what’s

actually effective.

Truth be told, there is nothing more effective than the basics -

Compound exercises, done with heavy weights, consistently over time!

#2 Train At The Right Intensity

Speaking of heavy weights, one of the most critical factors of a

workout is the training intensity.

By intensity, we simply mean the amount of weight used because the

closer you get to your maximum strength capabilities, the higher the

the intensity level is.

This is, by definition, the description of ‘training intensity.’

Generally speaking, if your main goal is to increase your maximum

strength, you are best off training at around 85-100% of your maximum

strength capabilities (1-5 reps).

Oppositely, if your main goal is to gain the maximum amount of muscle

mass, you should aim at the 70-85% range (6-15 reps).

Ultimately, however, you are best off combining both ranges but

emphasizing the one that most suits your goals!

#3 Rest More!

If you go to the gym, you will often see people doing various

exercises restlessly.

As mentioned, methods like supersets and drop sets are emphasiSed much

more than they should be nowadays.

What many people forget, however, is that the training intensity you

achieve at the gym is quite demanding and strenuous, both for the

nervous system and the muscles.

What does this mean for you? Well, it simply means that you’d need

more rest time between sets in order to sustain your performance from

set to set!

Think of it this way - In every workout that you do, the goal is to

create the biggest quality volume of work possible.

For instance, if you use 100 kg for 1 set of 10 reps and then rest

just 30-60 seconds, you will likely only get eight or fewer

repetitions on the next sets.

However, if you use that same weight for multiple sets but rest more,

it is likely that you will sustain the same number of repetitions,

thus lifting more total weight.

Generally speaking, optimal rest times form at about 2.5-3 minutes

between sets, depending on how close you were to failure.

#4 And Then Some More.

Last but not least, to make your workouts effective, you have to not

only do things at the gym but also outside of it!

Resting enough between your workouts is detrimental to sustained and

improved performance over time.

Why? Because weighted workouts are quite demanding, as mentioned, and

the body takes time to adapt and come back stronger!

Depending on the training volume, allowing each muscle group to rest

between 48 and 96 hours after being trained directly would get you in

the ballpark of good recovery!

Final Thoughts

I hope this blog has given you some new ideas on how to make your

workouts more effective.

Remember, if it doesn't work out for you the first time around, don’t give up!

Keep trying different things until you find what works best for both

your body and mind, but don’t forget - Stick to the basics!

And as always, stay tuned for our upcoming articles to help you

improve on your fitness, nutrition, and mental game!

Happy training and if you’d like some guidance drop me your fave emoji

or DM ME and I’d be more than happy to assist you.

?? Lisa