how to get the most out of your training sessions
DO YOU KNOW WHAT TO DO IN THE GYM?
A common issue that I see in the gym, is people not really knowing what to do, feeling intimidated or frightened by the weights area and they end up doing 10 minutes on each cardio machine, a bit of stretching and then leave.
Now, don’t get me wrong, cardiovascular exercise is important for health, but EVERYONE should do some form of strength (resistance) training. The benefits are far reaching and include (but not limited to):
Improved bone density
Lower all-cause mortality risk
Improved muscle strength & size
Maintain flexibility, balance & coordination
Weight management
Increased muscle to fat ratio, resulting in you burning more energy at rest (Resting Metabolic Rate)
Improved sleep and stress management
Improved mood
Ok Matt, I hear you say, that’s all well and good, but what if I have no idea what to do?
I get it, really I do. You see, I was once that person I described at the top of this article.
Anyway, enough digression, back to the point of this blog:
My tips to get the most out of your training sessions in the gym then, are as follows:
Have a plan and stick to it. Ask one of the staff to build you a basic programme to follow. Tell them your goals, how many times you want to train and how long you intend your sessions to be. Get them to demo the exercises they build into your programme. Watch You Tube videos and follow some reputable athletes and PT’s who post their training on their socials. Absorb as much as you can about exercise execution, rest periods and progressive overload.
Use your rest periods productively. Rather than playing on your phone in between sets, get out a resistance band and practice the same movement pattern as you will be doing in the next exercise in your programme order. Got deadlifts next? Do some banded RDL’s. Got squats next? Do some banded leg extensions and ankle dorsiflexion drills. Overhead Press? Get some banded shoulder dislocates in, to warm up your shoulders. You get my drift?
Train each lift to within 1-2 repetitions from failure. Intensity is your friend when it comes to getting the most bang for your buck from your session. This is more important than number of reps. You could perform 4 sets of 8 reps at low intensity (4-5 repetitions from failure) or 3 sets of 12 reps at high intensity (1-2 repetitions from failure) and the 3 sets will elicit a better training effect. (Assuming muscular size and tone is your goal).
Ensure that you have a carbohydrate/protein snack about an hour before and after training. Peri-workout Protein feedings will enhance muscle protein synthesis and support more efficient muscle growth. Peri-workout Carbohydrate feedings are important, pre workout to provide the energy needed to perform, and post workout to replenish lost glycogen from your musculature.
Hire an Online Coach or 1:1 PT. This one isn’t an advert for my services. Alright, it is just a little bit. But honestly, you could hire whomever you prefer to and I would be happy you were getting the right guidance and support, the structure and clarity you need to get the most from your sessions.
Need any help with any of the above? Reach out to me on Instagram or via e-mail info@farrell-fitness.co.uk and I will be more than happy to help.
Now go and crush those training sessions…
