Get the Most Out of Your Workout

5 Ways to Get the Most From Workouts Health Fitness VERGE Magazine


Try these tips for maximum form and to avoid injury...
by Harold Irby, Personal Trainer | Health and Fitness | Thursday, May 3, 2018

It would be great if any time spent in the gym delivered results, but the truth is that all workouts were not created equally. There are techniques for getting the most out of each exercise. And by utilizing these techniques, you’ll achieve quicker and more noticeable results. Check out the following five smart workout tips to help you avoid injuries and to get fit fast: 

"...exercise routines have expiration dates, and that date is around the time when it begins to lose effectiveness."

-Harold Irby, Personal Trainer, Xtreme Advantage 

Smart Workout Tip 1: Use Challenging Resistance

In order to get the most from each rep it’s important to challenge your muscles, and not to simply go through the motions. If you’re able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy. 

The correct weights will feel challenging by your last few repetitions but won’t force you to sacrifice form.

Smart Workout Tip 2: Change Up Your Routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that date is around the time when it begins to lose effectiveness. As a rule of thumb never use the same routine for more than four weeks. 

Smart Workout Tip 3: Always Warm Up

Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results. 

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Smart Workout Tip 4: Use Proper Form

Gyms are filled with people performing exercises with bad form. The two main reasons include lack of concentration on the exercise, and trying to lift weight that’s too heavy. Lifting with improper form almost - always results in injury. 

Take the time to achieve proper form. By doing so, you’ll avoid injury and will reap the full benefit from each exercise. 

Smart Workout Tip 5: Never Workout Alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there, waiting for you? Why push yourself if no one is watching? Always exercising alone can be a recipe for disaster. 

Ultimately, the best way to avoid injury and to see results is to work with a professional trainer. This will help ensure you achieve results by working out smart, without wasting time, energy and effort on mistakes. 


Harold Irby is a certified personal fitness trainer and Mr. Michigan body building champion with over 20 years of experience in weight training, body building, sport specific training and strength conditioning. Harold has worked with many professional, college and high school athletes, as well as celebrities and business professionals seeking a healthy and fit lifestyle through his personal training and fitness center Xtreme Advantage

Photo credit: Youngoldman/ Getty Images/iStockphoto

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