10 Tips for Streamlined Strength
Going to the gym is a terrific and healthy way to stay in shape, but 1-2 hours of training per day doesn't fit a lot of people's busy schedules.
Thankfully, there are better, more efficient ways to reach your fitness goals without spending endless hours in the gym.
In this post, we'll look at 10 simple tips for streamlining your fitness routine, to optimize results while saving time.
Tip #1: Superset Superset Superset!
If you're going into the gym and hitting 1 single muscle group per session you likely take your training very serious and have a lot of time on your hands.
BUT if you're like most people, you probably have a push-pull-legs split, or upper-lower, or some sort of alternating routine you follow.
To save time and get the most out of your sessions, you want to superset supplementary muscles & exercises -
Examples:
Bench --> bent over row
Dips --> chin ups
Curls --> tricep extensions
Shoulder press --> lat pulldown
Legs: Pair quads --> hamstrings
Do not feel like you need to follow this exactly, but the general rule of thumb is you want to be working different sets of muscles back to back in order to optimize rest time.
I recommend supersetting more than 2 exercises for the full effect.
Tip #2: High-Intensity Interval Training (HIIT)
HIIT is a training technique that alternates between short bursts of intensive exercise and shorter rest periods.
For example, you could do 20 seconds of high-intensity exercise, such sprints or lateral jumps, followed by 20-30 seconds of rest or low-intensity activity like crunches or calve raises.
A HIIT session should last less than 20-30 minutes and can incorporate strength and cardio.
Tip #3: Applied Cardio
Cardio doesn't have to be boring.
Kill two birds with one stone and use cardio as an opportunity to have fun being active. Cardio shouldn't always require long winded running or biking. Make it fun - go on a hike, play basketball, soccer, rollerblade, swim, or even something simple as walking around your city. You want cardio to be something you can enjoy, that way it become sustainable.
As for your workouts, attempt to increase your heart rate. As mentioned earlier, supersetting multiple exercises and doing "rounds" can get your heart rate up and act as a form of cardio.
Tip #4: Limit Rest Time
Simply being aware and not letting your mind wander is usually enough to save time, but having a timer or stopwatch is always a great option. This will not only save you time but also help you maintain an elevated heart rate throughout your workout. By carefully managing your time, you can stay engaged and get the most out of each workout. This bring me to tip #5..
Tip #5: PUT DOWN THE PHONE!
Do you need to be scrolling instagram in-between sets? Can that not wait?
Focus on the task at hand.
Getting sucked into social media can COMPLETELY screw up your rhythm. If you feel the need to rest between sets, it shouldn't be longer than a couple minutes.
Music: If you're someone who likes to listen to music or a podcast when you train, great, I do too. But no need to be messing around with your playlist throughout your session.
Your phone should be the last thing you're worried about. Try going a couple sessions without picking it up, you'd be surprised how much more in the moment and efficient you are.
Tip #6: Plan in Advance
Write out your workout beforehand - or at the bare minimum, an outline of what it's going to look like.
The LAST thing you want when you get into the gym is no game plan. This is setting yourself up to fail before you even touch your first weight.
A gameplan provides structure. A set structure allows you to worry about the technique and intensity of the workout as opposed to worrying about what lift is next.
Mental preparation and visualization will improve your session dramatically.
Tip #7: Embrace Compound/Full-Body Exercises
Choose full-body or multiple-body part exercises that incorporate compound movements like squats, lunges, dips, chin ups, which target several muscle groups at once. This strategy eliminates the need for multiple workouts that target specific muscles, allowing you to achieve maximum performance and efficiency in less time. By utilizing these movements, you can streamline your workout routine and gain results in a more time-friendly manner.
Tip #8: Progressive Overload
Be cognizant of the weight you use and work to increase it every 1-2 weeks.
No need to do a whole bodyweight/weight calculation to get the exact number for every exercise. Push yourself and react to what your body is telling you.
Tip #9: Workout at Home
Gyms are overrated. Getting an effective workout in doesn't require fancy machines, in fact it doesn't need to require any weights or equipment at all.
Free-weights, in my opinion, are the best way to build size and strength... BUT calisthenics and bodyweight exercises are an awesome and FREE alternatives to weight training - especially if you're in a pinch.
Push-ups, squats, and running are 3 of the most basic and effective movements anyone can do, and all you need is the ground.
Tip #10 Record Progress and Adapt
Keep tabs on how you're progressing - whether that be mentally or in your phone. This allows you to determine your preferences and what's working, helping you to concentrate on what produces the best results.
As you progress, you should change or eliminate less successful exercises from your workout schedule, allowing you to make the best use of your time.
For example, if you realize deadlifts are causing you back pain and that's hindering the way you work out—then get rid of it. Don't feel obligated to do what everyone else is doing.
This strategy ensures that each second of your workout counts toward your overall fitness goals.
And if you end up needing help with back pain, check out our friends at Back Stop Chiropractor.