4 Ways to Spice Up Your Workout
Have you been feeling stuck when it comes to your workouts lately, lacking motivation or experiencing boredom in the gym? You're not alone. And the good news is, it doesn't take much to make your workout feel fresh and exciting again. Just a few smart adjustments can bring back the motivation, help you see results more effectively, and get you excited to visit the gym again!
Ramon (Ray), one of our amazing personal trainers at the Downtown St. Louis Y location, shares 4 simple ways to spice up your workouts. Check out the video and keep reading to learn more about each tip below.
Tip 1: Define Your "Y" (Why)
Before you pick up a weight or hit the treadmill, take a moment and ask yourself: "Why am I here?" Is it to improve your health? Boost energy? On doctor's orders? Set a strong example for your kids? Whatever your reason, reminding yourself of your "why" gives your workout purpose, especially useful on those inevitable days when motivation feels low.
Write down your "why" on a sticky note and keep it in your gym bag or on the back of your phone as an extra reminder.
Tip 2: Swap Bilateral Movements for Unilateral Exercises
Targeting both sides of the body at once in your movements is great, but unilateral training, working one side at a time, can increase balance, control, and strength much more effectively.
Instead of barbell curls, try dumbbell curls. Instead of squats, try walking lunges.
Tip 3: Slow Down the Movement
In fitness, faster doesn't always mean better. When you rush through a move, momentum takes over and your muscles don't get the full benefit. Slow, controlled reps activate more muscle fibers and can lead to better strength and endurance gains. Plus, it helps reduce the risk of injury (most common when gym-goers are pushing too hard or too fast).
Try counting 3 seconds down, 1 second up on your next lift.
Tip 4: Choose Isolation Movements Over Compound to Target Specific Muscles
Compound exercises like squats and bench presses are fantastic as they work multiple muscle groups at once. But, if you're looking to build or tone a specific area or muscle, isolation movements are key. These targeted moves can help you bust plateaus and see progress in specific areas you've been working on. This is also the recommended approach when recovering from an injury. Important to Note: Since you're only working one muscle group, you should be using lower weights than if you were doing compound movements and working multiple groups.
Swap bench press for chest flys to better target the chest. Add bicep curls (biceps), leg extensions (quadriceps), or calf raises (gastrocnemius and soleus) to focus on individual muscles
Bonus Tip: Try Something New at the Y
Changing up your routine doesn't always mean changing your movements. It could be trying a new group fitness class, bringing a buddy with you next time you're at the gym, or even just training in a different part of the fitness center to switch up your mindset. Plus, if you want some more insider personal training tips, schedule a personal training consultation (FREE for Y members) or buy an intro package today.
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Let's keep moving together, and see you at the Y soon!