To get the most out of your workout, it matters to be strategic about what you do before each session. It’s not just a matter of simply coming up with a workout plan and then carrying it out. While following through with exercise according to schedule is critical, there’s so much more that goes into a great workout.
With the following preparations, you can expect to get a successful workout session each and every time.
1. Prepare Your Equipment
Before your workout, it will be important to make a plan for what you’ll be doing. Once you formulate a plan, you can prepare the equipment you’ll need.
Inspect and clean all equipment you will be using during your workout, from a bench seat to individual weights. All equipment should be well-sanitized, secure, undamaged, and generally safe to use. Adjust any settings to your liking, like specific modes, seat or bench height positions, or weight load.
Next, prepare the space you will be using during your workout. Clear out any unnecessary objects, move furniture if you need to, and generally keep the area clean and sanitized. If necessary, lay out a yoga or exercise mat.
Also gather any accessories you might need. This might include gloves, an athletic towel, wrist and/or ankle weights, a wearable fitness tracker, yoga bricks, a knee cushion, or a water bottle. You might also gather post-workout accessories or tools, like a muscle hook, a massage gun, or a cold or hot therapy tool.
2. Fuel Up
Eating both before and after working out is important. However, consuming a healthy meal or snack before exercising can help give you the energy you need to get through a tough workout.
Some healthy snacks and meals to consider include:
- Oatmeal
- Banana with peanut butter
- Hard-boiled eggs
- Protein shake
- Rice cake with avocado
- Tuna sandwich on whole-grain bread
- Protein chips
- Quinoa salad
- Chia pudding
- Greek yogurt with fruit
- Brown rice and tofu
For morning workouts, eat 1 to 2 hours before your session. If you’ll be working out in the afternoon, eat something 2 to 3 hours beforehand. You may also wish to eat a light, healthy snack about a half hour prior to your session.
Refrain from eating too close to your workout. Doing so could lead to nausea, acid reflux or heartburn, and poor performance while your body is working hard to digest food. You may also experience a blood sugar crash once you begin your workout if you consume carbs immediately beforehand.
3. Hydrate the Right Way
Hydrating after a workout is critical, but so is before. But don’t just drink water right before your workout. Consider getting hydrated a few hours beforehand to ensure your body has time to adequately rehydrate.
Don’t just stick to plain water. Also consider adding an electrolyte pack to your water; drinking coconut water; or adding fresh fruit, cucumber, basil, or mint to water for added flavor and benefits.
Avoid working out if you have symptoms of dehydration, like dark urine or dizziness. Wait until you’re rehydrated to engage in physical activity. Working out without ample hydration can lead to overheating, reduced muscle performance, quicker fatigue, and a higher chance of workout injuries. It can also lead to further dehydration as your fluid level depletes while working out.
4. Take Pre-Workout
If you find yourself feeling fatigued quickly during a workout, taking pre workout beforehand can enhance your fitness game. Take this supplement about 15 to 45 minutes before exercising for an energy boost, better blood flow, and improved endurance.
Pre-workout can be particularly helpful for those working out early in the morning, who generally feel fatigued, or who need help extending their workout sessions, especially if it will be a high-intensity session.
5. Motivate Yourself
While you’re waiting for the pre-workout to kick in, start motivating yourself. How motivated you feel can be a big indicator of how well you perform during physical activity and how long you’ll be able to last.
Healthy ways to motivate yourself before working out include:
- Putting on workout clothes that make you feel confident
- Repeating positive mantras before exercising
- Visualizing how much better you’ll feel after working out
- Reminding yourself of your fitness goals and how important they are to you
- Having friends or family members join in on your sessions
6. Pump Up the Music
The right music has a way of energizing and motivating us to get up and moving. Before working out, pick an upbeat playlist that best resonates with your mood or what you need for your particular workout session.
Need a confident boost? Listen to some hip hop or rap. Need to engage in a fast-paced workout? Consider EDM or techno. Want to engage in a fun workout? Go for some catchy pop tunes. Tune into hard rock or metal for high-intensity workouts, such as weightlifting.
7. Stretch
Before jumping into your workout after the music begins, you’re going to want to start stretching.
Depending on the workout, you might want to focus on certain limbs or specific muscles. If you’ll be engaging in a whole-body exercise, you’re going to want to emphasize stretching all areas of your body, including the legs, glutes, hips, back, core, arms, and shoulders.
The right stretches can support your flexibility, improve joint mobility, get your blood flowing, and ultimately, help reduce muscle soreness and workout-related injuries. In general, stretching before working out should make engaging in physical activity easier, with less stiffness and tension.
8. Engage in a Warm-up Exercise
Warm-up exercises go beyond just stretches. They can help get your heart pumping and prepare your body for more intense exercise.
Your warm-up might include light cardio, activation drills, or dynamic stretching, such as:
- Jogging in place
- Arm circles
- Lunges
- Calf raises
- Ankle circles
- Jumping jacks
- Glute bridges
- Hip openers
- Butt kicks
- Neck circles
- Jump squats
Conclusion
Upping your level of fitness doesn’t just involve consistency. It’s also important to be mindful of the preparation you take before working out. From taking pre-workout to engaging in warm-up exercises, there are things you can do before exercising to enhance your workouts and get the quickest results.
