Tips that will help you reach your goals faster!
There are many strategies you can implement into your workouts to make them better, more efficient and definitely more effective! Read below about our top 8 techniques to increase your workout’s benefits and results!
1. Increase the weight you’re using for a particular exercise.
You will be able to perform the same amount of repetitions if you either push a little harder, or if it was time to move up because you have been using the same weight long enough. You may also increase the weight see it naturally decreases your total repetitions. Now, it will be up to you to work hard and get yourself back up to your original repetition range!
2. Add extra repetitions with the same weight.
This works to a certain point. If you can add more than 5 repetitions at the same weight, then your weight wasn’t heavy enough to begin with. You can adjust both at the same time if that’s the case! Otherwise, try to increase your number of repetitions in a safe manner where form is your number 1 priority!
3. You can add an extra set to your exercise.
We recommend 1-2 hard sets, but if you’re feeling particularly good on a certain day, add an extra set onto an exercise. You may need to drop the weight to perform it well and safely but that’s ok! So if your biceps are feeling good and you didn’t quite reach fatigue, you can adjust the weight and add an extra set of bicep curls to really feel it! You most likely won’t be able to add extra sets to ALL of your exercises, and that’s ok- keep track of what you’re doing so you can see how far you’ve come!
4. Really pay attention to all of the micro cues of each exercise and work on your form and execution.
All of the small reminders, form cues, and proper exercise demonstrations in the explanation videos are a wealth of knowledge. Pressure points of contact, joint stabilization, exact parts of the body to contract and feel, hip and back adjustments, which way to lean, how to hold something- all of these small things make a HUGE difference when working out for effectiveness. Get the most out of each exercise by doing it better!
5. Mind- muscle connection is key.
Keeping your mind on your workout can be difficult while juggling life. The more you can think about it in the moment, and feel every exercise, the more you’ll get out of it. Some days will be easier than others, just do your best and put all your attention and effort into those awesome workouts!
6. Keeping your heart rate up and the total length of your workout time down by limiting rest periods will make your workout more efficient.
Work hard, break little and watch yourself push through more efficiently! That way you won’t dread a long workout because they shouldn’t be super long anyway! Get in, work hard, and get on with your day.
7. Increasing your range of motion can make for a better exercise.
This takes mobility practice and paying attention to your body and how far is effective versus how far can you actually go. There’s a fine line here. Paying attention to your body’s feedback is important. Adding an extra inch to your lunge or push-up can make a huge difference, but safety first!
8. Go into your workouts with intention and a plan.
Just by logging into our program, you have a plan! We keep you on track and your workouts are ready to go. For you, keeping track of what weights you’re using and your repetitions completed will help you know what is working and what isn’t. We have tools and PDF’s for that as well!
You do NOT have to implement all 8 at one time! These are just a few ideas of one or more things you can add for greater benefits and quicker results. Try one out and let us know how it goes!