Training tips to make your workouts more effective
Have you ever wanted to improve your training? No, not necessarily by running more miles or doing more squats, but by applying smart and effective training tips to get the most out of the movements or routines you already do. These don't have to be big changes: small tweaks to your training program can make a big difference and help you get the most out of every session. Whether you want to gain muscle, improve your cardio, increase your endurance or just get through the day with more ease and comfort, these workout tips can help you achieve your goals and make the most of your time.
SELF magazine asked five top trainers for their tips for getting a super-efficient workout every time. From simple tips like talking to yourself to physical measures like tensing your muscles for better activation, these training tips can seriously improve your form.
1. Take a moment to breathe.
The first step to a good workout is to do it right. And do it right. If you're thinking about your to-do list or The Bachelor drama, you can't focus 100 percent. "Before I train, I focus on my breathing to get rid of any work-related stress or going to work that makes me feel negative," Equinox trainer and martial artist Phoenix Carnevale tells SELF. You can even do a short video breathing exercise on your phone-anything that brings you into the present moment.
2. Encourage yourself.
Once focused, remind yourself that you can do it. "I start with a positive dialogue with myself to avoid giving up or being overly critical," Carnevale says. "I tell myself, 'This is my moment.'" You can also take a few minutes before you work out to think or write about something you love about your body and what it's capable of, Angela Mader, trainer and founder of Fitlosophy, tells SELF. Maybe it's the fact that your powerful legs are capable of a great squat, or that your core is developed to the point where you can do push-ups with your knees off the ground. Whether you write it down by hand, type it into your phone's notes app, or repeat it to yourself several times as a motto, these types of thoughts will help you start your workout feeling grateful and positive. And positive thoughts will help you finish your workout better: research has shown that positive self-talk improves athletic performance.
3. Play upbeat music.
Positive self-talk isn't the only way to put yourself in a good mood. "For me, it's always about the music," Amelia DiDomenico, CPT, owner of Amrose Fitness, tells SELF. One of her best workout tips is to replay your favorite songs several times during the session. A soundtrack of your favorite songs not only puts you in a good mood, but can also improve your workout performance. Several small studies have found positive associations in this regard, such as a 2020 study on perceptual-motor skills that found that people who listened to "favorite music" (music they liked) during warm-up improved their training performance compared to those who did not, but listening to non-preferred music (music they did not like) did not improve performance.
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4. Eliminate distractions.
Avoid interrupting your workout by putting your phone on airplane mode, says Carnevale: "It can be very tempting to answer messages and check email or social media, but it wastes a lot of your time and concentration. Be selfish! Training is the time when it's good to engage with yourself, so focus on you. Especially if you're working on something like endurance development, regular breaks from your phone will sap your concentration, and that's not what you want (of course, this requires some preparation, like downloading "best workout music" playlists directly to your phone).
5. Have a clear plan.
"A clear plan is your secret weapon: knowing what you're doing and why is half the battle," Jared Kaplan, founder of Studio 26, explains to SELF. If you have a plan for what you're going to do when you go to the gym, you'll feel prepared for your workout and on track, because wandering aimlessly is a waste of time. Here's an example of a balanced and effective weekly training plan.
Carnevale also recommends having a good overview of the gym layout, so you don't waste time looking for kettlebells when it's time to do some swings. (If you're starting at a new gym or trying a new workout, give yourself extra time before the workout to familiarize yourself with the equipment and have it handy.
6. Be flexible.
Your schedule says it's bench press time, but the bench is being used by someone who doesn't seem ready anytime soon. Instead of waiting until the bench is free, move on to the next part of your workout and come back to it later. The same can be said for any cardio equipment you want to use. "Are all the stairs taken? Find a stair climber or an incline treadmill," says Mader. Yes, it's good to have a plan, but be flexible; after all, you don't want to lose the momentum you gained during your workout.
7. Start your workout with foam rollers.
Foam rollers help "loosen knots" in the muscles that can impede full range of motion," DiDomenico explains. This is also known as myofascial self-release, as you "release" tension and knots in the fascia or connective tissue. As SELF previously reported, a small 2018 study (Sports Medicine - Open) found that foam rolling before exercise resulted in a muscle having to use less force to generate a certain amount of force during exercise.
Experts like foam rolling for improving flexibility, and the more flexibility you have, the more enjoyable your workout will be (and the more results you'll get). Better mobility also means you can do exercises like squats and lunges deeper. By going deeper, you can make sure you're using the right form and activating the right muscle fibers to make the progress you want.
A word of caution: because foam rolling relaxes the muscles, it's important to tighten them before you begin your workout. After foam rolling, be sure to reactivate the muscles you want to use during the workout, Alicia Jamison, CPT, a NASM-certified personal trainer at Bodyspace Fitness in New York, tells SELF. You can do this with simple bodyweight exercises or light exercises with resistance bands. Resistance bands, Jamison explains, are a good choice for this type of warm-up because the tension of the band helps to gradually activate the muscles, unlike movements without resistance bands, which can be more of a shock to the system.
8. Literally hit the muscles you're working.
For an optimal workout, make sure the muscles you're targeting are fully activated. An easy way to do this? Tap them. This type of external feedback helps the nervous system activate the targeted area, Jamison says. Whether you're stretching your glutes for a deadlift or your biceps for a curl, take a moment to gently tap the muscle group with your fingers. You can do this before you start an exercise and/or after you've done a few reps, Jamison says.
9. Make sure you're not too hungry.
Going to the gym hungry is a bad idea in many ways. Not eating enough before training can have a negative effect on your performance and make your workout unpleasant overall, as SELF has already reported. According to the Mayo Clinic, hypoglycemia caused by waiting too long between meals causes all sorts of problems that can affect your training, from altering your natural heart rate to changing your eyesight and mood (hungry anyone?).
So if you want to get the best workout possible, it's very important that you eat properly before you train. What you should eat and when is very individual, but here are some general tips that can help you find the best pre-workout foods and meal times for your personal situation.
10. Keep it simple.
You don't have to do a million different exercises to get a good workout. In fact, it's often better to keep things simple, Jamison says. If you limit the number of machines you use (two or even fewer) and the number of exercises in your workout (try three to five exercises as a main set, repeated two or three times, plus warm-ups), you won't waste time moving around the gym or setting up new machines between circuits. At the same time, you can shorten rest periods, which "is usually a good thing," especially if you want to build muscle or endurance, says Jamison.
Another advantage is that you can focus on specific exercises and do enough repetitions to significantly improve your strength. "Your progress is more noticeable if you do the same movement [often]," Jamison says. "You can't get better by changing the movement!" Repeating an exercise also allows you to work "progressive overload," a strength training concept whereby you improve on an exercise by adding more weight to reps or doing more reps with the same amount of weight, SELF previously reported. "Progressive overload is most effective when you do the same exercise over and over again," Jamison explains, which is why it's helpful to keep training simple and focused.
11. You should be aware that any training session does not have to leave you exhausted.
You have the right to rest if you want or need to. If for some reason you don't feel like exercising, that's okay. Not every workout will make you feel extremely energetic and in control of the world, certainly not at this time. You can choose to go through the workout without pushing yourself too hard. Or you can decide to end the workout early and spend your time doing something else that suits you better. Both are acceptable, as you are human and have the right to take a break.
