We all want to get the most from our workouts, whatever our goals are. The good news is there are simple, effective ways to boost your sessions so you get more from every gym visit or run. Try these six tips.
Listen to the right music
Music can strongly affect how you perform and recover. A dedicated workout playlist makes exercise more enjoyable and can push you through tough sets or the last few minutes on the treadmill. Upbeat genres like house or drum and bass work well for intense efforts, while calm tunes—lo-fi or smooth jazz—can help you cool down. Slower music after a session can lower heart rate and blood pressure and help release feel-good hormones like dopamine and serotonin, aiding recovery.
Eat carbs before your workout
Many people avoid carbs, but they’re your body’s main fuel, especially for high-intensity exercise like running or heavy lifting. Think of carbs as the gas that lets your body perform at its best. Eating some healthy carbs before you train—oatmeal or whole-grain toast, for example—can give you the energy to work harder, burn more calories, and support muscle gains. Even if you train in the morning, a light carb snack can help.
Drink enough water
Staying hydrated is essential, especially when you sweat. Losing more than about 2% of your body weight in fluid can hurt performance and make workouts feel harder, and intense sessions can cause significant fluid loss. To check your hydration, weigh yourself before and after training—if you’ve lost more than 2% of your weight, drink more during your workouts.
Consider supplements
Supplements can help performance and recovery when used sensibly. Creatine is well-known for boosting strength and endurance. Pre-workout products, often with caffeine, can help you bring more energy to a session. Protein supplements are useful after training to reduce soreness and aid muscle repair—protein shakes are an easy post-workout option.
Do both cardio and strength training
Combining cardio and weight training gives the best results for building muscle and losing fat. Only doing cardio can hurt your metabolism over time, while only lifting can leave your stamina lacking. Strength training builds muscle and raises your metabolic rate, helping you burn calories during and after workouts. Even if you don’t want to get bulky, lifting weights improves overall fitness and supports weight loss.
Try interval training
High-intensity interval training (HIIT) is one of the most efficient ways to boost a workout. Try short bursts of all-out effort (20–30 seconds) followed by brief rests (about 10 seconds) and repeat. You can find plenty of HIIT workouts online or join local classes—working with an instructor and training around others can increase motivation.
Start boosting your workouts today with a good gym playlist, some pre-workout carbs, and smart supplements if desired. Combine cardio and strength sessions, try HIIT, and don’t forget to stay well hydrated to stay focused and energized.