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9 Ways to Improve Your Workout

True Protein Blogger by Justin Chapman reviewed by our Nutrition Team 13 November 2014

Some simple tips to help you get more out of your workouts and achieve greater results

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9 Ways to Improve Your Workout


As time goes on its normal to get a little bored of your workout routine. However, this is almost certainly going to reduce the results you see. The quality of your workout doesn’t just rely on the work done during the session but how you prepare and how you feel before stepping foot in that gym.

Inviting change into your workout routine can help you get motivated for and get more out of your workout. Here are 9 tips that will help improve your workout.

1. Pre-Workout

An Australian study has shown that 3-5mg (per kg of body weight) of caffeine before running can increase running times in both well-trained and recreational runners, leading to better results. Caffeine stimulates the central nervous system and raises alertness, thereby creating an instant energy boost to get you ready to take on your workout. Try having coffee before your workout or try a pre-workout. True Protein’s Pre Workout Blend has the option of both with or without caffeine. The caffeine blend is a more intense experience and will result in a huge jump in alertness.

If you train in the evening or consume a large amount of caffeine during the day, a pre-workout without caffeine may be best for you. True’s caffeine free Pre Workout Blend provides you with a steady, controlled boost while you’re training.


2. Set Goals

If you swim, cycle, run or walk, time how long it takes you, then next time challenge yourself to beat your previous time. Or if you’re more into weights set lifting goals. Goal setting is a tried and tested way to improve your results, it gives you something to strive for and when you reach the goal, you get that extreme sense of achievement . That rush will encourage you to train harder and better each time.

3. Stretch

Stretching is a vital part of your workout routine! Stretching will loosen and warm up your muscles, preparing them for the impact they are about to undergo and reduce the chance of injury. This will lessen the muscle soreness you may feel the next day, allowing you to move more freely during your next workout.

A foam roller will help prime the muscle while helping to improve flexibility. Roll until you find the most tender area and then hold the roller on it for 60 seconds. This will help to relax your muscles.

4. Music

Music is one thing that can lift your mood during your workout. Not only does it distract you from the pain and fatigue you might be feeling, it can also increase your endurance. Studies show that fast paced music can help improve your performance whether that be by distance travelled, pace or repetitions completed. Find what music appeals to you and there is bound to be a perfect workout playlist out there.

5. Start with your least favourite exercise

Everyone has an exercise they dislike doing. By beginning your workout with the one you most hate, you’re sure to complete it plus you’ll have more energy to devote to it. This can result in strengthening those muscles, helping your body get used to the exercise which help make it easier next time. Who knows, you could grow to love it.

6. Quality over Quantity

Quality exercise comprises of using correct form, putting in the effort and choosing the right exercises. Form is a fundamental part of exercise, not only does proper form reduce the risk of injury, you will also see faster and better results as you are executing the exercise correctly. Putting effort into your workout will make sure you get the most out of your session, don’t make it a waste of time. Finally, choosing the right exercises will ensure you achieve your fitness goals. Aligning your goals with your training is super important, you wouldn’t be doing weight training if your goal is to run a marathon!

7. Hydrate

Hydration is an essential part of preparing and executing an effective workout. You should ensure you are drinking water prior to your workout as starting hydrated is just as important as staying hydrated. Drinking water will help prevent dehydration which could hinger your performance and the effectiveness of your workout. Dehydration results in tiredness and dizziness, which will stop you from performing your best and getting the most out of your workout.


8. Change up your workout

Boredom is a major contributor to a decrease in motivation, which can leave you with a sluggish performance or you may not even make it to the gym. Changing up your routine can not only get you excited for your sessions, it can help prevent overuse injuries and work muscles that you may never have used before! Introducing a variety of workouts into your routine (cardio, weights and HIIT training) will make sure you’re never bored and will help reignite your love for exercise.


Rest is an integral part of your fitness journey. During your sleep or rest period is when your body is repairing and rebuilding the muscle damaged during your workout. Allowing your body to recover properly will help you smash your session the next day. Ensuring you get enough sleep will also make sure you have the energy and alertness to perform at your best.

Key Takeaways

  • It’s normal to get bored of a routine, implementing 1 or all of these tips will ensure you enjoy working out again and are getting the most from your sessions

  • Preparation is key – your workout routine starts before you enter the gym

  • Exercise is fun, change it up!

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    IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified health care professional.


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