Achieving optimal results from your workouts isn’t about spending more time in the gym or doing more exercises. In fact, focusing on quality over quantity can drastically improve your fitness outcomes. This article presents ten practical tips to help you maximise the effectiveness of your workouts, ensuring you get the most out of every session without wasting time or energy.
Cori Lefkowith has decided to talk about the mistakes she has made in the past and what she learned to make workouts 3x more effective.
Cori Lefkowith founded Redefining Strength in 2014 with a mission to empower people through fitness, nutrition, and proper supplementation. She is a former Division I athlete who wants to train smarter, not harder. Cori also has a YouTube channel with nearly 1 million subscribers that you can check out.
In the quest for fitness, many fall into the trap of thinking more is better—more cardio, more workouts, more weights. However, this approach often leads to frustration and stagnation. It’s not about doing more but about doing it right. This article will guide you through ten essential tips to enhance your workout efficiency, helping you achieve your fitness goals more effectively.
10 Tips to Make Your Workouts 3x More Effective
Design with Purpose
Every aspect of your workout should have a strategic reason behind it. Designing your routines with purpose ensures that each exercise, rep, and set contributes to your goals. Avoid the temptation to add more volume for the sake of it.
Instead, tailor your workouts to match your fitness level and objectives. This approach will keep you progressing and evolving as your needs and goals change.
“We only add in more reps or sets because that volume or training density is needed.”
Set a Performance Focus
While burning calories is a benefit of working out, it shouldn’t be the sole purpose. Focusing on performance goals, such as lifting heavier weights or mastering new exercises, can keep you motivated and consistent.
This approach also allows you to measure progress in various ways, helping you stay on track and adjust your workouts as needed. “Seeing our workouts only as important for the calorie burn undervalues them,” Lefkowith says.
Don’t Just Fill Time
It’s essential to design workouts that fit into your schedule without just filling the time. Whether you have 30 minutes or an hour, the intensity and purpose of your session should dictate its length. Avoid unnecessary volume that doesn’t contribute to your goals, and don’t use time constraints as an excuse to skip workouts.
Push Your Comfort Zone
Progress comes from challenging yourself beyond your comfort zone. Don’t stop at the top end of a rep range just because it’s listed. If you can maintain form, increase the weight and do fewer reps. This method ensures continual progression and improvement.
“Doing fewer reps with a heavier load to challenge yourself and add reps the next week to keep progressing.”
Create Progression Through Variations
Incorporate small changes in your exercises to create progression. Slight modifications in posture, grip, or movement can target muscles differently, helping you break through plateaus and see continual results. This technique keeps your workouts fresh and your muscles engaged.
Be Intentional and Present
Mindlessly going through the motions won’t yield the best results. Focus on feeling the correct muscles working and maintaining proper form. This intentional approach helps you maximise the effectiveness of each exercise and prevents injuries.
“We need to truly focus on what we feel working and push ourselves which is uncomfortable.”
Prioritise Workout Order
The order in which you perform exercises matters. Start with the most challenging or priority exercises when you’re freshest. This strategy ensures you give your best effort to the most critical parts of your workout, enhancing overall performance.
Related: Which Order Should Your Exercises Be in a Workout?
Warm-Up Effectively
A proper warm-up is crucial for preparing your body and mind for the workout ahead. It should include foam rolling, dynamic stretching, and activation exercises to address tight muscles, mobilise joints, and activate underused muscles. This preparation prevents injuries and improves performance.
Avoid Chasing Soreness
Soreness shouldn’t be the goal of your workouts. It doesn’t necessarily indicate a productive session and can lead to burnout or injury. Focus instead on sustainable progress and recovery, incorporating low-intensity sessions to aid in muscle recovery and mental rejuvenation.
Embrace Low-Intensity Sessions
Low-intensity sessions are vital for recovery and overall fitness. Activities like yoga, mobility work, or casual walks can enhance recovery, reduce stress, and prepare your body for more intense sessions. Don’t underestimate their importance in a balanced fitness routine.
“Low intensity sessions can be key to getting more out of your other sessions.”
Effective workouts are not about doing more but doing what matters most. By designing purposeful workouts, focusing on performance, and being intentional with your time and efforts, you can achieve significant results. Remember to prioritise proper warm-ups, embrace recovery sessions, and continuously challenge your comfort zone. With these ten tips, you’ll make your workouts three times more effective, seeing better and faster results without unnecessary effort.
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image sources
- Foam roller: Ketut Subiyanto on Pexels
