If you have been consistently working out for a while but haven’t been noticing as many results as you used to, try out these five tips to make sure you see progress at the gym.
If you start working out once or twice per week when you previously didn’t, you will see results and improvements simply because you have started doing more activity than you previously did. Eventually, in order to keep progressing, it is beneficial to increase the frequency at which you go to the gym; try adding another day or two to your workout routine! With exercise, a little bit is good, but more can sometimes be better!
Change it up
If you do the same exercise every time you go to the gym, changing up the exercises you are doing every 4-6 weeks is a good way to challenge your muscles differently and keep yourself from being bored. For example, if you do a bench press every time you go to the gym, try doing a single-arm dumbbell bench press instead. It is also important to progress from basic exercises to more complex ones. For example, if you do all of your exercises on machines, try doing a few with free weights instead. Or, if you really like your routine already, try changing the amount of weight you use or the number of sets and reps you do.
Work on your core strength
Your arms and legs can only get so strong without a strong core to support their movements, yet the core is one of the most neglected body parts to train at the gym. Strengthening your back and abdominal muscles will allow them to provide a stable base for all your other exercises.
Do more compound movements
Exercises that use multiple muscle groups at once e.g. squats, push-ups, rows, will be more effective at building strength and burning calories than isolation exercises that use one muscle group at a time e.g. bicep curls, knee extensions. If your primary goal is to build muscle, it is better to use a combination of both types of exercises than just isolation exercises.
What you do outside of the gym is just as important as what you do while you’re at the gym if you want to make progress in the long term. Make sure you are eating well and sleeping enough so that your muscles are able to recover optimally after each workout!
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