When it comes to creating a healthy lifestyle, one must create time within a busy schedule to exercise at least 3 times a week. Strength training is optimal for most individuals, but as long as you are exercising intensely that is a start. A training session should never exceed 90 minutes. If it does, you are either overtraining or not training sufficiently. So, here are some things to help maximize your training sessions and prevent you from wasting your time.
Use Variations of Compound Exercises
Squat, press, deadlift, and upper body pulls. These are the most bang for your buck exercises, meaning you will use more muscle groups when performing these lifts and get more out these in a shorter amount of time. First, learn the proper technique of these compound lifts and make sure you are training in full ranges of motion. Second, always start with a manageable weight and progress to heavier weight as long as your form is correct. You can then use accessory/auxiliary exercises following compound lifts. The accessory exercises should always be specific to your weaknesses.
Time Your Rest
Whatever your goal is, there is a specified resting period. Usually, if you are trying to gain maximal strength, you will rest longer in between sets. If you are trying to lose body fat, you will have a shorter resting period. View previous blog on “Rest Matters” to read more about rest intervals between sets.
Put Down The Phone
The cell-phone is by far one of the biggest distractions while training. If you are constantly on your phone texting, talking, on social media, etc. when you are in the gym, there is no way possible your are training to your full potential. Although, if you are using your phone to log progress within a program that is the one exception.
Train With A Committed Partner
It is proven that if you have a committed training partner you will be more successful in the gym. Having a training partner creates accountability, friendly competitions and makes training more exciting! Everyone needs a good training partner to push them to their limits.
Hire A Coach
The majority of individuals have no idea what to do when they go into a gym. They either try to do things they’ve seen on the internet or go to socialize! If you need help on following a program, hire a qualified coach. Well, how do you know if the coach is qualified or not? That’s the hard part. You have to do your research, but usually good coaches have great coaches coaching them. Always remember results matter and ask yourself has this coach produced the results I am looking for. If you are interested in following a goal specific program please contact us!
-B.S. Exercise science
-Minor in nutrition
-BPS Level 1