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  • Writer's pictureOllie King

HOW TO MAKE THE BEST OF EVERY GYM WORKOUT

Updated: Dec 14, 2021

So you've got your membership, you've had your induction, you've been to the gym a few times, but now you're ready for the next step. As soon as you've put those trainers on, let's make the most of your time moving forward.


HAVE A PLAN

Ad-lib training can work, but you will benefit from a structure in and outside of the gym at some point. I'm betting that your time is precious, and you can't and don't want to spend 2-3hrs in the gym each day? Here are two examples you can use for an Aerobic or a Resistance Training session.


Aerobic/Cardio Workout

5min: Dynamic Warm-Up

10mins: Crosstrainer

10mins: Stepper

10mins: Bike

10mins: Incline Walk

5mins: Cool Down Stretches


Whole Body Resistance Training Workout

5min: Dynamic Warm-Up

10mins: Chest Press Machine | 4 Sets of 15 Reps w/60s Rest

10mins: Leg Press Machine | 4 Sets of 15 Reps w/60s Rest

10mins: Lat Pulldown Machine | 4 Sets of 15 Reps w/60s Rest

10mins: Leg Curl Machine | 4 Sets of 15 Reps w/60s Rest

5mins: Ab Circuit | High Plank, Crunches, Low Plank, Bird Dog, Dead Bugs | 30s-60s each exercise | Rest as Needed

5mins: Cool Down Stretches


These two workouts are very friendly if you're starting in the gym or resuming after a while away. Make them as challenging as you possibly can and push yourself.


DON'T TAKE YOUR PHONE INTO THE GYM

Leave your phone in your car, locker or somewhere safe if you can, and I guarantee you'll have a better workout. It's all too tempting to respond to an email, text a friend or update your social media page. I know it's difficult; you want to watch all those Tik-Tok videos (FYI, I love a dog video as much as the next person) but let's focus on you for an hour. The world can wait; there are another 23 hours in your day for all that.


USE A TIMER OR A STOPWATCH

Rest times are essential, but extending them adds on time to your session and takes away from the work you're there to do. On the flip side, you might not be resting enough for optimal performance. 60s-90s is a great benchmark to start using moving forward, and you'll immediately increase your session's intensity. Go fourth and grab that heavier weight.


RECORD WHAT YOU'RE DOING

I'm guessing that you want to see the fruits of your labour? Tracking progress can help you do this. If you're starting a new plan, have a few weeks to get to grips with things and ask relevant questions to a trainer or research yourself but then begin tracking your weights and repetitions. Guesswork isn't enough to increase strength, improve performance and enhance our physique; we need a few numbers written down. If we're not assessing, we're guessing.


HYDRATE, HYDRATE & HYDRATE

Our body is around 60% water, and it's majorly significant to replenish your body during and after your workout. You lose fluid when you sweat, so you need to fill up the tank as you go along. Even a 1% drop in hydration levels can affect performance. Make sure you're drinking enough before, during and after.


Now you're ready, my strong friend. Walk tall, walk proud and go and make good sh*t happen.


Need more advice, help or want to talk fitness? Contact me on hello@olliekingpt.com



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