Many people do not realize the importance of an effective workout routine; if your workout program does not produce results, you are wasting your time and energy. The only way to ensure results from your workouts is by learning how to improve your current fitness routine, which includes knowing what works and what doesn’t work when it comes to attaining optimal fitness results. To help you get started, here are the top 10 ways to make your workout more effective so that you can start seeing real results faster than ever before.
1) Strength Train 2 Times Per Week
Strength training is one of the most important things you can do for your health. It helps to increase muscle strength and endurance, balance, bone density, and will provide a steady supply of testosterone (a hormone which supports sex drive) in both males and females. Stronger muscles improve posture, joint stability, and help with daily activities like getting out of bed or a chair without struggling. Plus, more muscle mass increases the body’s metabolism so that it’s able to burn fat more efficiently than having less muscle tissue.
2) Focus On A Full-Body Exercise, Like Squats
Squats are one of the most important full-body exercises that you can do for overall strength and health. They work your core, glutes, legs, and back. To get the most out of your squats:
- Lift with your knees – bend them as you go up so that only your quadriceps (front thighs) and hip flexors (front of hip) are used.
3) Perform Both Compound and Isolation Exercises
To make your workout more effective, you’ll want to perform both compound and isolation exercises. Compound exercises work more than one muscle group, like bench press. Isolation exercises isolate the targeted muscle from other muscles, like bicep curl. By doing these two types of exercises your workout will hit all your muscles with high intensity.
4) Be Challenged By Progressive Overload
Keeping a progressive overload program in your regimen is essential for achieving results, changing body composition and stimulating new muscle growth. Progressive overload means that as your muscles grow stronger they will be challenged with heavier weights in order to continue increasing strength. This can also be achieved by increasing the amount of repetitions or amount of sets that are completed in a given workout.
5) Use the Rep Range That Fits You Best
Include different repetitions ranges (3-5, 8-10, 12-15) in your workout. Use a few minutes at the beginning of each workout to find out what your body can handle by picking out a weight that’s light enough that you can get 12-15 reps with it. For the next few days, add five more pounds each day until you’re struggling to complete 3 reps. Find the weight where you feel confident about 3 sets of 5 and start there for the rest of your workouts.
6) Include Some Metabolic Conditioning in Your Program
Metabolic conditioning is often overlooked as an effective component of a strength-training program, but it can increase your results in some surprising ways. One way is by improving your coordination. If you have ever tried to perform a complex movement like a clean and jerk with speed and accuracy, you know that it takes quick thinking and lightning-fast reflexes–both of which improve with metabolic conditioning workouts. Not sure what moves make for the best metabolic-conditioning work? Try jumping rope or burpees.
7) Keep Track of What You’re Doing with an Exercise Journal
An important way to get the most out of your workout is by keeping a detailed exercise journal. Whether you want to lose weight or just want to maintain your current shape, keeping track of what you’re doing with an exercise journal can help you reach your goals. The idea is that writing down your accomplishments can help motivate you to keep going and show a measurable progress over time.
8) Give Every Set a Purpose
In every set of your workout, make sure you have a specific goal in mind for the reps you’re about to do. Keep your reps moderately high but not maxed out and remember that each set has different purposes:
-Warm up- The purpose of these reps is to get blood flowing and stimulate muscles. To start, stick with ten reps per exercise for three rounds.
9) Add Variety to Your Exercises Weekly
Change up your exercises. It’s best if you switch between heavy weights and lighter ones, such as dumbbells. Doing the same set of weightlifting movements for a long period of time can cause your muscles to get used to them, making them less effective with each repetition. Changing up what you do gives your muscles variety and ultimately makes each workout more effective!
10) Work Out at Intensity!
Strength training can help you lose weight, improve your athletic abilities, and ward off diseases.
Squeeze in as many strength training moves as you can fit into your routine. You’ll be glad you did when you take a closer look at the benefits of this type of workout: Strength training builds muscle tissue, which helps burn fat while preserving muscle mass. It gives your heart a break from pumping blood all day long. Strength training challenges muscles from different angles and ensures better balance.