Gym exercises have numerous benefits, from improving brain function and weight management to reducing the risk of heart disease. However, this doesn’t always mean it’s easy to go to the gym—you must put more time and effort into getting into the shape you’ve always admired. On some days, you can be psyched up and lift heavy weights for long hours; on others, you lack the stamina and strength even to perform simple bodyweight exercises. It is called gym performance and can be categorized into the weight you can lift in a session, the maximum number of pushups or the longest distance attained on cardio equipment.
It is a great post to read if you feel unmotivated to hit the gym or wonder how to improve your gym performance. We’ve outlined solid gold tips to improve your gym performance and attain your goals in less time.
1. Set Goals
Setting your goals is essential in everything you do because without an objective is like traveling on a long journey without a map; it will be almost impossible to reach your destination. You can’t train hard or look for ways to enhance your gym performance if you’re unfamiliar with why you’re training. Success needs more than just hitting the gym and adding more weights and reps.
Every time you head to the gym, have a clear objective of what you want from the workouts. For instance, your goal might be to increase weight, increase the size of your arms, lose weight, or keep fit. The aim is to have a specific purpose you want to achieve through your workouts and a time frame you’ll need to attain that goal. Specific goals give you a sense of purpose that significantly boosts your gym performance. Remember, you should have short-term goals for every workout, medium-term goals that may take several weeks or months to reach, and long-term goals that may take years to accomplish
2. Always Start With A Proper Warm-Up And Stretching Routine
Going straight into lifting weights and equipment will make you wear out quickly and can cause serious injuries. So, begin your gym session with a warm-up and stretching routine before going heavy. Proper warm-up and stretching exercises help loosen your joints and enhance blood flow to your muscles, thus preparing your body for the intense training you’re about to engage in.
Warm-up exercises before workouts include simple cardio activities like walking, jogging, leg bends, leg swings, jumping ropes, jumping jacks, burpees, lunges, squats, or yoga. These warm-up exercises help increase strength, endurance, stamina, and flexibility and improve your gym performance.
3. Have A Pre-Workout Routine
Good preparation for the gym is crucial, just like the workout itself. Your pre-workout routine can include enough rest, being well hydrated, and pre-workout nutrition. All these things will help you improve your gym performance.
A healthy meal and a bodybuilding supplement before a workout help boost your strength, alertness, focus, and motivation for the gym. A healthy meal can include bananas, a slice of whole-grain bread with boiled eggs, or dried fruits like pineapple, dried berries, or apricots. Also, be well hydrated before beginning your workouts. For instance, you can find some pre-workout supplements designed to provide your body with optimal BCAA levels. The supplement is more effective on days when your strength, stamina, and motivation are low, meaning it’s an essential aspect of your pre-workout routine.
Preparation can also entail organizing your workout kits such that they’re the first thing you see when you wake up, giving you the urge to go workout.
4. Look For A Training Partner
Although there is no sin in training alone, you’ll get the most out of your workout sessions if you work out with a friend. When your motivation is low, a training partner helps challenge and encourage you until you’re psyched up, meaning you’re unlikely to skip your workouts, even on leg day.
Having a good partner also gives you the feeling that another person depends on you to attend the gym, meaning it will become more difficult to miss gym sessions. Furthermore, a workout partner pushes you to lift more weight or do more reps and is there to keep you safe when lifting heavy weight. When choosing a workout partner, find a partner who will act as a friendly rival, the one who gets you in your game more often.
Of course, with such a partner, your ego and pride won’t let your partner be on top and make you look lazy or weak. For instance, if you know you can squat 150kgs for 10 reps by pushing yourself, you probably won’t stop at five reps when your partner is watching you. But when you’re alone, no one is watching you, so you’ll hardly be motivated to do even five reps.
5. Reduce Rest Duration Between Workouts
Taking short breaks between workouts helps keep your momentum, which boosts performance, unlike taking long breaks between them. Short rests keep your heart rate pumped and allow continuous blood flow to your muscles, thus improving workout intensity to enhance overall gym performance.
Short intervals between your workouts are essential to relax your joints and muscles so they don’t feel tired. It helps maintain your energy levels to help undertake the next set with determination and, simultaneously, reduce the risk of injuries. However, when the intervals are too long, your body relaxes completely, and it’s challenging to regain the psych and momentum.
6. Visualize The Benefits
Many gymnasts have recommended positive thinking as a motivational tip. It is when you imagine the benefits of working out. For instance, some may picture their bodies after losing weight or how they’ll feel after shredding.
If you’re thinking of missing your workout, you can take time to visualize how you’ll feel after missing the workout session and how you’ll be after accomplishing your goal. Your mindset is crucial here. Remain positive and don’t allow distractions to become impossibilities to boost your overall gym performance.
Use these tips to make the most of your workout session. Although they may seem simple, they can significantly impact your gym performance. If you’ve been training hard and consistently without seeing good results, these tips could be just what you need to progress and attain your goals.