A Personal Trainer’s Tips For Getting The Most from Your Workouts

I’m pretty good at fitting a workout into my routine. Whether it’s 10 minutes of pilates Take my lunch break or a 35-minute strength-training class after work, I can find time on even the busiest of days. But is that enough? Whether you find random pockets of time to squeeze it in like me or rely on 60-minute training sessions six days a week, we can all agree that if we’re going to spend the time to work out, we better get the most from it. 

So what is the secret to turning any exercise into a workout that helps us reach our health goals and improves our overall health? Ask! Danyele Wilson, a NASM-certified trainer, and HIIT master coach Tone & Sculpt coach, and all-around badass. After obsessing about her at-home workouts and envy-worthy abs on Instagram, I knew that I had to get her advice. Here are her secrets for getting the most out every workout and reaching your fitness goals. Hint: Work smarter, not harder.

1. Define your “why”

Find a motivating reason to reach your health and wellness goals. No matter how much you think you want to work out every day and eat a clean diet, if the reason is that you’re “supposed to” or because it will help you look a certain way, you probably won’t stay motivated through the toughest workouts and busiest days. Think about why you want to exercise. Is it to feel more confident, to be more connected with your body, or for a longer lifespan? Get started now that’s what will get you through the tough times. “It’s important to set the tone and intention for your workout, so when it gets hard, you have a clearly defined reason to carry you through,” Wilson explained. 

2. Never skip a dynamic warmup

It applies to new relationships as well as exercise. If you go too fast, it can cause serious injury. As Wilson said, “a warm body is ready to perform; a cold body will put you at risk for injury.” Next time you’re thinking of going straight into a sprint or HITT circuit, stop and take a few minutes to make sure your body is ready so that it can perform its best and to decrease your risk for injuries. To reduce injuries and ensure that your muscles are able to take in enough oxygen, you need to warm up.. Wilson recommended that you take at least five minutes to warm up. Try Active stretching and low-heart rate cardio like walking on the treadmill.

3. Start weight training with compound lifts

Compound lifts are any strengthening exercise where you’re using more than one muscle group at a time (like squats or deadlifts rather than bicep curls). Wilson explained that this is key to getting the best out of your workouts. “Compound lifts demand the most energy, so it’s important to get those big lifts out of the way before you start to fatigue,” she explained. If a phrase like “compound lifts” sounds a little too out of your league or weight training is not your thing, Wilson’s tip works as a framework to make the most of any workout. Instead of putting off the difficult stuff until the end, start with the exercise, movement or part of your body that feels most difficult. At the beginning of the workout, you’ll have more endurance for tougher movements.

4. Focus on the mind-muscle link

If you’re like me and move through workout classes thinking about what you’re going to have for dinner later, new’s flash: We’re missing out on a key piece of the exercise. “Focusing on the mind-muscle connection is important to ensure you are never just going through the motions and are working out as efficiently as possible,” Wilson said. Focusing on the targeted muscle can increase its effectiveness and engagement. When you’re more mindful of each movement, you’ll be better with your form (more on that below), and you’ll focus on the working muscle, making it work more effectively.

5. Focus on your form when you feel tired.

If you haven’t already perfected your form, you need to. Proper form will maximize your workout by maximizing your energy and ensuring that no movement is wasted. Poor form can lead to injury by targeting unintended muscle groups and putting yourself at risk. Good form will allow you to run faster, jump higher and push harder. You’ll feel like Superman! Wilson recommended that you pay attention to form when you feel tired. It’s so much easier to slack on form when your body feels exhausted, so being extra conscious can not only help you push through the rest of the workout, but Wilson also relies on this trick to prevent injuries.

6. After the workout, do something that will empty your tank

Whether you’re looking to maximize a 10-minute, 30-minute, or 60-minute workout, you should end feeling like you gave it your all. Not only is this good for your confidence, but it’s also good for your body and ensures that you’re challenging yourself. Wilson suggested that you end each workout with a burst to empty your tank. “This will allow you to surprise yourself with how far you’re able to go,” she said. “Tie meaning to those final movements, dig deep, and finish strong.” Try a rep with a heavier weight or a cardio burst of jumping jacks, and don’t forget to crank up the workout playlist.

7. Remember, how you do one thing will determine how you do all things

Exercise is not only beneficial because you know it’s good for your health. Exercise is also an opportunity to boost your confidence, challenge yourself, and learn what you’re capable of. Wilson sees exercise as an opportunity to practice the skills she wants to incorporate in her entire life, believing that the way she does one thing is the way she’ll do everything. “If you’re willing to take shortcuts during a workout, you’ll be willing to take shortcuts in other areas of your life,” she explained. “Decide not to settle, so the power you feel after finishing a tough workout will spill into other areas of your life.” BRB, going to go crush a HITT circuit after that motivation.