7 tips to improve your workouts at the gym

One of the most common things people do when they walk into the gym is to not use
their time as efficiently as they potentially could to reach their goals.

Tip 1: The basic movements

First, learn the basics movements. Your body is designed to move in natural planes of movement: push, pull, Twist, crawl, squat, lunge, hinge. However, these basics rarely get covered or taught in the gym.

The most technical movement most people do when they come to the gym is exit the car! This is true! Once in the gym, most opt for the machines, which ultimately suffocate the body, meaning it blocks the flow of energy. There is a place for machines in certain circumstances but the bread and butter to exercise is to move your body the way it is designed to move (which is ideally on your feet not sitting down on a machine). By doing this, you will be able to move with more ease and feel better throughout the day.

Tip 2: Get a coach

Seek guidance from someone who knows and takes a holistic approach to movement and nutrition.
Most people at a subconscious level want to look, move and feel a better, especially the older we become. But focusing purely on the aesthetics is the wrong way to look at health and fitness in general and sadly this is what is usually sold to us on social media. By focusing on your health and movement, gaining an aesthetically pleasing look will be the by-product of all the good you do in and out in the gym.

When we think of diet and food, we live in a calorie counting world, less concerned about where food comes from and how it is produced. A good coach will be able to teach and guide you on how to make healthy choices when it comes to nutrient intake.

Tip 3: Have short sessions

If alone, don’t spend anymore time in the gym than an hour, unless you are there to make friends! 😄 You need to put enough effort in if you want to get some results. And if you spend too long at the gym and too often, you potentially could drain yourself out.

Tip 4: Think mind and muscle connection

Imagine there was no cross trainers or treadmills in the gym. What would you do? Now you are thinking!
Whilst these can be good, they are easy go to machines where your mind can easily wander off. Your body wants to be challenged, challenged neurologically, not just physically: think about balance, stability and coordination. When you have to think about the movement, you are more likely to improve your form, workout more efficiently and get better results.

Tip 5: Work multiple muscle groups

Focus on the movement patterns (i.e. the basic movements) rather than training a single muscle at a time. Try to work multiple muscle groups in one exercise for most of your exercises. Deadlifts or squats are the classic example of exercises that ulitlise many muscles.

Tip 6: Monitor your progress

Know where you are at. You want to strike the balance of knowing where you are in terms of exercise history and ability whilst knowing how far you can push yourself without overdoing it. If you are new to the gym it is unlikely that you will be setting world records! A good coach will know how to challenge you just enough for you to progress steadily, seek help if needed.

Tip 7: Listen to your body

If you are stressed from a tough day, the last thing your body needs, is to train hard in the gym. This is when passive exercise and the treadmill come in handy. Just walk if you absolutely must do something. Or opt for an exercise that will build energy rather than spend it.

Please comment below your favourite tips to make the most out of your time at the gym.

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Delphine & Louis

Our mission is to help people achieve their physical potential. We have a holistic approach to health and fitness. Everything is connected. Our 3M Method is based on these three key pillars: Mindset, Movement and Meals.

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