Working out at the gym can be a great way to improve your health and quality of life. But if you’re not careful, it can also be a waste of time and money.
Here are 13 tips on how to get the most value out of your gym membership:
1. Choose the right gym
There are all kinds of gyms out there, from budget-friendly options to luxury facilities. It’s important to pick one that’s right for your needs and goals. Consider things like location, price, amenities, and class offerings before making a decision.
2. Set realistic goals
When you first start working out, it’s easy to get discouraged if you don’t see results immediately. Remember that Rome wasn’t built in a day, and neither is a healthy body. Set realistic goals for yourself, and don’t be too hard on yourself if you don’t reach them right away.
3. Make a workout plan
If you’re not sure what exercises to do or how often to do them, it’s helpful to make a workout plan. This can keep you accountable and help you make the most of your time at the gym. You can find plenty of workout plans online or ask a personal trainer for help.
The benefit of asking a personal trainer is that they will help you target specific areas you’d like to work on
4. Don’t skip warm-ups and cool-downs
Warm-ups and cool-downs are important for preventing injuries and helping your body recover from exercise.
Warm-Ups: A warm-up is designed to gradually increase your heart rate and prepare your muscles for exercise. It should last 5-10 minutes and can be something as simple as walking on the treadmill or riding a stationary bike.
Cool-Downs: A cool-down is designed to gradually decrease your heart rate and help your muscles recover from exercise. It should last 5-10 minutes and can include things like stretching or walking on the treadmill at a slower pace.
Make sure to take the time to do them, even if you’re short on time.
5. Use proper form
When you’re doing exercises, it’s important to use proper form. This will help you avoid injuries and get the most out of your workouts. If you’re not sure how to do an exercise correctly, ask a trainer or look it up online.
Start with the basic exercises first, like squats, bench presses and pull-ups. When your form is on point, move on to other exercises like bicep curls, shoulder presses, reverse fly and lunges.
6. Listen to your body
Exercise is good for you, but that doesn’t mean you should push yourself to the point of exhaustion. If you’re feeling pain or discomfort, slow down or stop altogether. It’s better to take it easy than risk injuring yourself.
Stiffness and pain are not the same. A little discomfort is normal when you’re starting to work out or increasing the intensity of your workouts. But if the pain is sharp, lasts longer than 15-20 minutes, or is accompanied by swelling, bruising, or joint instability, then you need to stop and seek medical attention.
7. Mix things up
Doing the same workout routine day after day can get boring, and it can also lead to plateaus in your progress. Mix things up by trying new exercises, changing the order of your routine, or increasing the intensity of your workouts.
You’ll hear people say, “Confuse your muscles,” what they mean is that you should keep your body guessing, so it doesn’t get used to the same exercises. This forces your muscles to work harder, which can lead to more muscle growth.
8. Make it a habit
The best way to see results from exercise is to make it a regular habit. Aim to work out at least 3-4 times per week, and try to stick with it even when you don’t feel like it. The more consistent you are, the better results you’ll see.
It takes 21 days to make or break a habit. So if you can stick with it for 21 days, it’ll become a lot easier after that.
9. Reward yourself
When you reach your fitness goals, give yourself a reward! This can be something small like buying new workout clothes or taking a day off from the gym. Whatever it is, make sure it’s something you’ll actually enjoy.
You can also look at “meals meals” every week as a way to reward yourself for working out. You can indulge in your favourite food or go out to eat with friends.
10. Get a gym buddy
Working out with a friend can make the whole experience more enjoyable, and it can also help you stay motivated. If you don’t have anyone to go with, there are plenty of group fitness classes offered at most gyms.
The purpose of a gym buddy is to make working out more enjoyable and to help keep you accountable. So find someone who has similar goals and schedules, and get started!
11. Invest in yourself
Investing in your health is one of the best things you can do for yourself. That means not only working out but also eating right and getting enough sleep. When you take care of yourself, you’ll see better results from your workouts.
12. Stay positive
Exercise can be tough, both physically and mentally. It’s important to stay positive even when you’re feeling discouraged. Remember why you started working out in the first place, and keep that goal in mind when things get tough.
13. Have fun
Working out doesn’t have to be a chore. Find ways to make it fun, whether that means listening to music, watching TV, or playing games. When you enjoy your workouts, you’re more likely to stick with them in the long run.
There you have it!
Following these tips can help you get the most value out of your gym membership. If you do not see the results you want, don’t be afraid to ask for help from a trainer or other fitness professionals. With enough effort and dedication, you can reach your fitness goals!
This is a commissioned post.