We all know investing time in our fitness journey can feel like a marathon, right? Making a salad seems to take longer than ordering takeout, and hitting the gym can sometimes feel like a part-time job. But here are some tips to help you make the most out of your gym time and get back to your real-world responsibilities.
First things first, let’s talk distractions. Ever find yourself lost in the Instagram abyss between sets? It’s easy to do, but fortunately it’s also easy to avoid. Turn that phone off or switch it to airplane mode when you hit the gym – it will save you from the social media time warp.
Having a plan is like having a treasure map for your gains. Whether it’s a workout you found online or something your coach whipped up, having a plan avoids that awkward “What do I do next?” moment.
Now, muscle splits – they can be really effective and are often a good option, but not for everyone. Try a full-body exercise day instead. Hit multiple parts of your body in one workout – legs, shoulders, back, core, sprinkle in some cardio. Boom! You’re done.
Supersets and circuits sound fancy, but it’s just a smart way to hustle. Go from squats to push-ups without resting in between. It’s like the express lane for workouts. When programming a superset, I find it’s often most beneficial to partner exercises that work different parts of your body so while your legs are resting, you can work out your upper body. Or set up a circuit with a timer on, and work as hard as you can until the timer goes off.
Time yourself during rests. Waiting until you “feel ready” can stretch from a coffee break to a Netflix episode. Set a timer, keep it snappy and watch your workouts become the highlight reel of efficiency.
Track your weights, my friend. Don’t get stuck in a workout rut. Every week, bump up the challenge – more weight, more reps, more sets, less rest. Keep challenging your body, and before you know it you may actually start looking forward to your workouts (or maybe not, but it won’t hurt to try).
Working out with a partner is another way to keep your workouts timely. While one of you is resting, the other one can work, and that way you have a built-in timer. I understand it’s not always possible to find someone with similar fitness goals and the same availability to work out but it can also help keep you accountable to actually get to the gym in the first place.
One final tip for maximizing efficiency is probably the most obvious but is often overlooked by people. Make sure you are fueled for a good workout before you get to the gym. Finding a pre-workout snack that you enjoy can be huge in allowing yourself to work harder for a longer period of time without needing a break. Try searching Google for some ideas and once you find something that works for you, stick with it until you get bored. I also highly recommend carrying a water bottle with you when you can. The 30 seconds it takes to walk over to the water fountain may not seem like a lot but if you have to do it 10 or more times throughout the duration of a workout, that time will add up, and you’ve got places to be.
And here’s a quick full-body circuit to get you started – do as many rounds as you can handle in 30 minutes: goblet squats, shoulder press, glute bridges, dumbbell rows, planks and a cardio burst. Rest only when the circuit is done.
Time should never stand between you and a healthier life. Remember, any workout beats doing nothing at all.
Bo Bennett is the owner of High Performance Company and Bennett Personal Training in Springfield.
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This article appears in Healthy, wealthy and wise 2024.
