HOW TO ENSURE YOUR WORKOUTS ARE AS EFFECTIVE AS POSSIBLE

When it comes to working out, the goal is simple: train hard, push for PRs, and see real progress in your performance.

A great workout doesn’t just happen by accident—it’s the result of preparation, focus, and smart strategies. Here’s the blueprint to ensure every session is a step forward.

1. Get Enough Sleep

Sleep is the unsung hero of workout performance. It’s during sleep that your muscles recover, your mind resets, and your body prepares for the next training session.

Aim for 7-9 hours of quality sleep to give your body the rest it needs to perform at its best.

Without enough sleep, fatigue will sabotage your ability to hit those PRs and improve over time.

2. Dial in Your Peri-Workout Nutrition

What you eat and drink before, during, and after your workout can make or break your session.

Proper peri-workout nutrition provides the fuel you need for energy, endurance, and recovery.

Pre-workout meals should focus on slow-digesting carbs (faster if training first thing) and protein for sustained energy,

Intra-workout nutrition, like an electrolyte drink can help when training first thing or for longer workouts.

Post-workout, make sure to get a good mix of protein and carbs to replenish glycogen levels and start the rebuild.

3. Warm-Up and Movement Prep

Amateurs will skip this. Pros never do.

Movement preparation is crucial to get your brain, body and muscles ready for the workload ahead.

A solid warm-up increases blood flow, improves flexibility, activates key muscle groups, and ensures you can get into the best positions to execute the exercises as safely and effectively as possible, reducing the risk of injury while enhancing performance.

This video may help give some ideas.

4. Focus on Form, Execution, and RIR (Reps In Reserve)

Training hard doesn’t mean training recklessly.

Proper form and execution are non-negotiable for both progress and injury prevention.

You need to prioritize form on every rep to maximize muscle engagement and prevent injury.

Don’t just go through the motions—be intentional with each movement.

RIR (Reps In Reserve) is a useful concept to push yourself hard while staying safe. Aim to leave 1-2 reps in the tank for most exercises to ensure you're pushing your limits without overtraining.

5. Track Progress

Tracking your workouts is essential for long-term progress.

Whether you’re aiming for more reps, heavier weights, or improved endurance, you need to know where you stand to move forward.

Keep a workout log to track sets, reps, weights, and even how you felt during the session.

This will help you identify trends, weaknesses, and areas for improvement.