Any movement is good movement. But if I’m making the effort to carve out time for a serious workout, I want to see results. Fitness efforts build over time – I’m not talking about some magical way to see instant abs. But if you want to have an efficient workout – the “most bang for your buck,” so to speak – you must be intentional about it.
Believe it or not, how you prepare and approach your workout determines your results as much as the exercise. Here are seven rules to follow to get the most out of your workout, whether you’re hitting the gym or the running trails.
7 Steps that Maximize Workout Efficiency
Step #1 – Get a good night’s sleep.
A lot of people vastly underestimate how much quality sleep matters. Aim to get 7-9 hours of sleep consistently, at roughly the same time each night. Here are six BIG reasons why:
Muscle Recovery – During deep sleep, the body releases growth hormones, which repair and build muscles. It makes your efforts more impactful!
Energy Levels – Quality sleep replenishes glycogen stores in muscles, providing a ready energy source for the next workout. Without these stores, you’ll fatigue much faster in your next session.
Reaction Time and Coordination – Sleep impacts cognitive functions, including reaction time, focus, and motor skills. Sounds like things we all need for a safe, effective workout, don’t they?
Mental Resilience – Physical training can be mentally demanding, especially in endurance sports like marathons. Good sleep equips us to better handle stress and the mental hurdles of demanding endurance exercises.
Hormonal Balance – Lack of sleep can increase cortisol levels (the stress hormone) and decrease testosterone and other anabolic hormones essential for muscle building, fat loss, and recovery.
Reduced Risk of Injury – Sleep deprivation slows reaction times and impairs coordination, increasing the risk of injury. It’s why we’re told not to operate heavy machinery while drowsy!
Step #2 – Fill up your fuel tank.
Quality fuel creates an efficient workout. I recommend working with a nutritionist to create a tailored diet plan that addresses biological and fitness needs. Generally speaking, complex carbs are a great fuel source for physical activity. They take longer to break down, so they’re best for cardio. Protein matters, too – especially for building muscle.
Step #3 – Listen to music.
Never underestimate the power of a perfectly curated workout playlist. It’s not just about getting hyped up or finding the perfect BPM. Music can aid in recovery, too. Music promotes the release of serotonin and dopamine (two powerful mood-boosting hormones). They encourage recovery. So next time you’re coming down from a workout high, play your favorite relaxing tunes. It’ll help decrease your heart rate and release those feel-good, healing chemicals.
Step #4 – Cross-train.
One of the best things anyone can do is cross-train. A mix of cardio and strength training is vital to an efficient, effective workout. For one, you’re strengthening secondary and tertiary muscle groups that support the primary muscles used in your exercise of choice. Runnings, for example, don’t just want strong legs. They benefit from abdominal, back, and shoulder muscles –to name a few. Crosstraining also prevents injury either from lack of support or overtraining.
Step #5 – Do intervals.
As an endurance runner, I know firsthand the power of interval training. This is when you intersperse show bursts of “give it all you got” exercise with longer, low-intensity “breaks.” This is great for cardio, fat burn, and building overall endurance. Interval training is suitable for beginner runners, too – they can walk or jog with short bursts of running until they build strength and acclimate.
Step #6 – Head for the hills.
Another tip for runners: don’t avoid hills. The incline is enormously helpful for building strength and endurance. You may have to slow down at first – that’s okay. But hills can help you get more benefits from shorter runs or bike outings. The same is true if you’re on the treadmill. Ramp that incline up for a bigger benefit!
Step #7 – Prioritize good form.
Too many people jump right into the heaviest weights they can handle or the fastest speeds they can manage without first considering form. Good form is crucial for avoiding strain and injury and maximizing muscle development. Think of it like using a wrench. It makes the job much harder if you can’t get a good grip or the right angle. You can get the best effect with less effort if you line things up properly.
How do you ensure a productive workout? Share your process in the comments.