Simple Gym Hacks for a Better Workout

Research shows that more than two thirds of people who have fitness club memberships never even use them! 

But there's showing up, and then there's showing up. However you choose to sweat, chances are you could be getting even more out of your workout.

Don’t Sit Between Sets

We sit way too much when we aren’t working out, so why do we sit so much when we are? Staying on your feet, even when you’re resting between sets, gives you more total movement, which by itself is a decent benefit, C. But the real payoff, I think, is that you stay focused on your workout. Sitting down makes it easier for your mind to wander.

 Use Free Weights 

Machines control the weight so you don’t have to. And while that can be a positive for advanced bodybuilders who want to load a specific muscle with a crazy-heavy weight, that’s the last thing the average gym-goer wants to do. That’s because, the more muscles you work -- your agonists, antagonists, and stabilizers -- the more fitness gains you’ll reap, he says. Plus, by having to keep your body balanced during your exercises -- rather than moving in only one plane of movement like on a machine -- you’ll train your body for real-life situations (moving day, anyone?) and sidestep muscular imbalances and injuries.

Follow a Program

I’m a true believer in the value of progression -- building on what you’ve done before, with the goal of improving something that matters to you. If you want to get stronger, find or create a plan for that goal. If you want bigger muscles, or less fat, or anything else that can be accomplished in the weight room, you’ll always do better with a program than without one.

Stand Near the Mirror

While your exercise class instructor (assuming he or she is a good one!) will roam the room to give individual instruction, standing near the front of your class, and especially near the mirror, will help you get the most feedback on your form. During instruction, you’ll have a great view of the teacher, and when he or she is moving around, you’ll be able to see yourself to monitor your every movement.

Exercise at Off-Peak Times

In a perfect world, your gym would never be packed, but if you frequently find yourself standing (or worse yet, sitting!) and waiting for a pair of dumbbells or a treadmill, you might need to tweak your exercise hours so that you stay moving and get the biggest burn in the least amount of time. Most gyms have two rushes: in the morning before work and in the evening after work, Rice says. Trying to fit your sessions in before 7 a.m. or after 7 p.m. is one  fix. Also, in some cities, gym traffic spikes at the beginning of the week and tapers down around Thursday, so weekend workouts could help you dodge a crowd.