Ever walk into the gym and feel unsure about what to do? You’re not alone! Many people stick to the same exercises or make things up as they go. While any workout is better than no workout, there are ways to make your gym sessions much more effective.
At TAP Warwick, we specialise in helping people build strength, improve mobility, and reach their fitness goals safely and efficiently. These six strategies will help you structure your workouts for maximum results and long-term progress.
1. Structure Your Workout Split
A consistent schedule is essential for building muscle. Your workout split is how you divide your training across the week to target specific muscle groups—like upper body, lower body, or full body.
For example, training each muscle group twice a week works well for strength and muscle growth. At TAP, we help our clients create personalised plans that fit their schedule and goals.
💡 Tip: Dedicate set days each week to strength training, and aim to train each muscle group twice weekly for balanced progress.
2. Start with Mobility Exercises
A proper warm-up is key to reducing injury risk and getting the most out of your workout. Instead of just hopping on a cardio machine, add mobility exercises to prepare your joints for movement. This is especially important if you sit at a desk all day or have tight muscles.
💡 Tip: Try 2-3 mobility exercises before each session, focusing on the muscle groups you’re about to train.
3. Begin with Compound Movements
Compound exercises, like squats, deadlifts, and bench presses, target multiple muscle groups at once and allow you to lift heavier. These are your most efficient moves, so tackle them at the start of your session when you’re fresh.
💡 Tip: Include 2-4 compound exercises at the start of your workout and aim for 8-10 reps per set.
4. Use Accessory Exercises to Target Specific Areas
Accessory exercises isolate individual muscles and are great for addressing weaknesses or building a specific area, like your shoulders or hamstrings. These exercises, like bicep curls and lateral raises, work best toward the end of your session when your larger muscle groups are fatigued.
💡 Tip: Add 2-4 accessory exercises to your workout and use lighter weights with 10-15 reps per set.
5. Don’t Skip Core Work
A strong core is essential—not just for aesthetics but for improving stability and strength in every other exercise. If you’re short on time, dedicate 5-10 minutes to your core at the end of your session. It’ll benefit everything from your deadlift to your posture.
💡 Tip: Incorporate planks, Russian twists, or leg raises twice a week for better core strength and stability.
6. Add Cardio After Strength Workouts (or on Separate Days)
To preserve energy for your strength session, save cardio for afterward or schedule it on separate days. Low-intensity options like walking, cycling, or rowing for 10-30 minutes can complement your routine, especially if your goals include fat loss or improving endurance.
💡 Tip: Add 10-30 minutes of low-intensity cardio after workouts to boost recovery and stamina.
At TAP Warwick, we’re here to guide you every step of the way. Whether you’re recovering from an injury or looking to improve your overall strength and fitness, our physiotherapy and fitness experts can help you build a plan tailored to your goals.