You don’t need hundreds of dollars in supplements, special gym clothes, or high-performance capsules to improve your performance at the gym. Most people just need to change a few habits and create a new routine. It all comes down to getting into a healthy cycle versus an unhealthy one in your life. The better you feel, the better you can perform, and the reverse is true as well, of course. So, it’s time to make sure you feel good — gym-ready.
1. Get Your Sleep
There are still far too many people who underestimate the power of sleep to improve your performance in all areas of your life. When you lack sleep, you can suffer from brain fog, you may get tired by the early afternoon, and everything you do might just feel more sluggish. You also might make more mistakes in the gym that can have serious consequences, like pulling a muscle or even dropping a weight on your foot.
When you regularly get the recommended 7-8 hours of sleep, you can expect to have more natural energy, which of course will have an impact on how your workout feels. And before you ask, no, caffeine or any other energizing chemical cannot replace good sleep. So, turn off your devices and electronics a couple of hours before you turn in, open a good book or play a board game, and drink some calming tea or take a deep sleep gummy, and get your z’s.
2. Get Enough Protein
You’ve likely heard about the importance of getting enough protein in your diet, and it’s true. Many people today still eat an insufficient amount of protein. Americans, specifically, tend to load up on carbs and sugar and add tiny amounts of protein to their plates. When you don’t get enough protein, you may find you lack the energy to get through the day, much less get a good workout.
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Even worse, people with insufficient protein in their diets start losing muscle mass, which is the cornerstone of strength, balance, and metabolism. All that said, the amount of protein you need varies depending on your sex, age, dietary needs, and more, so research your specific protein requirement, and then take measures to meet them. Add lean meats like chicken or turkey to a lunch salad or have eggs for breakfast, and watch your gym experience improve over time.
3. Hydrate
A lot of times, people think they need coffee or some other caffeinated beverage for a pick-me-up throughout the day, when really what you need is probably water. Remember that your body is mostly water. Your brain floats around in fluid, and water lubricates the delivery systems that keep your blood flowing and your neurons firing. Still, many people don’t drink enough fluids each day, which can make you feel exhausted — not ideal for gym time.
When you do get something to drink, it might be coffee or a sugary beverage, which will energize you for an hour or two and then lead to a crash that leaves you even more tired than before. Your goal should be to get at least eight glasses of water each day, and more if you work out because you lose fluids while exercising. Also, make sure some of your water has electrolytes in it to replace the salts and sugars you lose when you move through your day.
4. Mix It Up
There are few things worse when it comes to the gym than doing the same boring routine over and over. Many people don’t want to go to the gym in the first place; when you make it boring, you’re even less likely to go. Furthermore, working out the same muscles day after day can mean overtaxing and straining them, leading to injury. It’s a much better idea to break up your gym days and do different exercises when you go.
You could take a class one day, lift weights that focus on one set of muscles another, do high-intensity cardio intervals next, and then focus on another set of muscles after that. The other days of the week you can get out of the house for walks, hikes, or bike rides that get you into nature. When you make exercise a varied, enjoyable experience, you are more likely to find yourself looking forward to it and improving your performance overall.
5. Be Consistent
Last but certainly not least, you have to make the gym a priority that becomes a consistent part of your life. When you go to the gym “whenever you feel like it,” you’ll find yourself not feeling like it more and more often. The less you go, the less strength you build and the less energy you’ll have. Like most things in life, a consistent formula will give you consistent results.
Create a schedule that works for you and don’t allow yourself to bow out unless there’s an emergency. This means you should create a schedule you’ll stick to. In many cases, working out first thing in the morning is the easiest approach because you get it out of the way, and you’re more likely to make healthy choices throughout the rest of the day.
Improving your performance at the gym can be a simple matter of taking your health more seriously and dedicating yourself to increasing your strength through regular gym attendance. Lifting heavy weights is a critical part of human health, especially as you age, and it doesn’t take much. Hit the gym two or three days a week, and take the steps outlined here to support your workouts. Soon enough you’ll see ongoing improvements in your abilities.