By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
Health Works CollectiveHealth Works CollectiveHealth Works Collective
  • Health
    • Mental Health
    Health
    Healthcare organizations are operating on slimmer profit margins than ever. One report in August showed that they are even lower than the beginning of the…
    Show More
    Top News
    photo of hands with blue veins
    8 Proven Tips on Finding Difficult Veins
    November 12, 2021
    tips for getting over the pandemic blues
    4 Proven Ways to Get Over the Pandemic Blues
    February 22, 2022
    medical industry innovations
    How is CNC Machining Transforming the Medical Industry?
    June 2, 2022
    Latest News
    Grounded Healing: A Natural Ally for Sustainable Healthcare Systems
    May 16, 2025
    Learn how to Renew your Medical Card in West Virginia
    May 16, 2025
    Choosing the Right Supplement Manufacturer for Your Brand
    May 1, 2025
    Engineering Temporary Hospitals for Extreme Weather
    April 24, 2025
  • Policy and Law
    • Global Healthcare
    • Medical Ethics
    Policy and Law
    Get the latest updates about Insurance policies and Laws in the Healthcare industry for different geographical locations.
    Show More
    Top News
    Doctors on Google: Manhattan Research Survey 2012
    July 23, 2012
    HealthCare’s Need for Transparency Goes Far Beyond Pricing
    December 10, 2012
    Medicare Payments to Providers Are Carved, Sliced and Chopped by Sequestration
    March 25, 2013
    Latest News
    Building Smarter Care Teams: Aligning Roles, Structure, and Clinical Expertise
    May 18, 2025
    The Critical Role of Healthcare in Personal Injury Recovery: A Comprehensive Guide for Victims
    May 14, 2025
    The Backbone of Successful Trials: Clinical Data Management
    April 28, 2025
    Advancing Your Healthcare Career through Education and Specialization
    April 16, 2025
  • Medical Innovations
  • News
  • Wellness
  • Tech
Search
© 2023 HealthWorks Collective. All Rights Reserved.
Reading: 5 Ways to Improve Your Performance at the Gym
Share
Notification Show More
Font ResizerAa
Health Works CollectiveHealth Works Collective
Font ResizerAa
Search
Follow US
  • About
  • Contact
  • Privacy
© 2023 HealthWorks Collective. All Rights Reserved.
Health Works Collective > Fitness > 5 Ways to Improve Your Performance at the Gym
FitnessHealth

5 Ways to Improve Your Performance at the Gym

Larry Alton
Last updated: July 10, 2024 2:19 pm
Larry Alton
Share
7 Min Read
gym performance
SHARE

You don’t need hundreds of dollars in supplements, special gym clothes, or high-performance capsules to improve your performance at the gym. Most people just need to change a few habits and create a new routine. It all comes down to getting into a healthy cycle versus an unhealthy one in your life. The better you feel, the better you can perform, and the reverse is true as well, of course. So, it’s time to make sure you feel good — gym-ready.

Contents
1. Get Your Sleep2. Get Enough Protein3. Hydrate4. Mix It Up5. Be Consistent

1. Get Your Sleep

There are still far too many people who underestimate the power of sleep to improve your performance in all areas of your life. When you lack sleep, you can suffer from brain fog, you may get tired by the early afternoon, and everything you do might just feel more sluggish. You also might make more mistakes in the gym that can have serious consequences, like pulling a muscle or even dropping a weight on your foot. 

When you regularly get the recommended 7-8 hours of sleep, you can expect to have more natural energy, which of course will have an impact on how your workout feels. And before you ask, no, caffeine or any other energizing chemical cannot replace good sleep. So, turn off your devices and electronics a couple of hours before you turn in, open a good book or play a board game, and drink some calming tea or take a deep sleep gummy, and get your z’s.

2. Get Enough Protein

You’ve likely heard about the importance of getting enough protein in your diet, and it’s true. Many people today still eat an insufficient amount of protein. Americans, specifically, tend to load up on carbs and sugar and add tiny amounts of protein to their plates. When you don’t get enough protein, you may find you lack the energy to get through the day, much less get a good workout. 

More Read

Healthy Sleep tips
5 Proven Steps to Improve the Quality of Your Sleep
Practices that Support Health and Fiscal Responsibility
Keep in Great Shape This Winter by Staying Motivated to Run
Employee Benefits Can Motivate Healthcare Workers
5 Healthcare Tips to Complement Your Workout and Optimize Results

Even worse, people with insufficient protein in their diets start losing muscle mass, which is the cornerstone of strength, balance, and metabolism. All that said, the amount of protein you need varies depending on your sex, age, dietary needs, and more, so research your specific protein requirement, and then take measures to meet them. Add lean meats like chicken or turkey to a lunch salad or have eggs for breakfast, and watch your gym experience improve over time.

3. Hydrate

A lot of times, people think they need coffee or some other caffeinated beverage for a pick-me-up throughout the day, when really what you need is probably water. Remember that your body is mostly water. Your brain floats around in fluid, and water lubricates the delivery systems that keep your blood flowing and your neurons firing. Still, many people don’t drink enough fluids each day, which can make you feel exhausted — not ideal for gym time.

When you do get something to drink, it might be coffee or a sugary beverage, which will energize you for an hour or two and then lead to a crash that leaves you even more tired than before. Your goal should be to get at least eight glasses of water each day, and more if you work out because you lose fluids while exercising. Also, make sure some of your water has electrolytes in it to replace the salts and sugars you lose when you move through your day.

4. Mix It Up

There are few things worse when it comes to the gym than doing the same boring routine over and over. Many people don’t want to go to the gym in the first place; when you make it boring, you’re even less likely to go. Furthermore, working out the same muscles day after day can mean overtaxing and straining them, leading to injury. It’s a much better idea to break up your gym days and do different exercises when you go. 

You could take a class one day, lift weights that focus on one set of muscles another, do high-intensity cardio intervals next, and then focus on another set of muscles after that. The other days of the week you can get out of the house for walks, hikes, or bike rides that get you into nature. When you make exercise a varied, enjoyable experience, you are more likely to find yourself looking forward to it and improving your performance overall.

5. Be Consistent

Last but certainly not least, you have to make the gym a priority that becomes a consistent part of your life. When you go to the gym “whenever you feel like it,” you’ll find yourself not feeling like it more and more often. The less you go, the less strength you build and the less energy you’ll have. Like most things in life, a consistent formula will give you consistent results. 

Create a schedule that works for you and don’t allow yourself to bow out unless there’s an emergency. This means you should create a schedule you’ll stick to. In many cases, working out first thing in the morning is the easiest approach because you get it out of the way, and you’re more likely to make healthy choices throughout the rest of the day.

Improving your performance at the gym can be a simple matter of taking your health more seriously and dedicating yourself to increasing your strength through regular gym attendance. Lifting heavy weights is a critical part of human health, especially as you age, and it doesn’t take much. Hit the gym two or three days a week, and take the steps outlined here to support your workouts. Soon enough you’ll see ongoing improvements in your abilities.

Share This Article
Facebook Copy Link Print
Share

Stay Connected

1.5kFollowersLike
4.5kFollowersFollow
2.8kFollowersPin
136kSubscribersSubscribe

Latest News

Clinical Expertise
Building Smarter Care Teams: Aligning Roles, Structure, and Clinical Expertise
Health care
May 18, 2025
Grounded Healing: A Natural Ally for Sustainable Healthcare Systems
Grounded Healing: A Natural Ally for Sustainable Healthcare Systems
Health
May 15, 2025
Learn how to Renew your Medical Card in West Virginia
Learn how to Renew your Medical Card in West Virginia
Health
May 15, 2025
Dr. Klaus Rentrop Shares Acute Myocardial Infarction heart treatment
Dr. Klaus Rentrop Shares Acute Myocardial Infarction
Cardiology
May 13, 2025

You Might also Like

Strengthening Your Core: The Key to Reducing Slip-and-Fall Risks
Health

Strengthening Your Core: The Key to Reducing Slip-and-Fall Risks

January 7, 2025
health coach
HealthWellness

Health Accountability Coach: Your Partner for Lasting Wellness

July 25, 2024
importance of self-care for your body
FitnessHealth careNewsWellness

Taking Care of Your Body is Absolutely Essential to Stay Healthy

June 7, 2021
botox
Health

How Long Does It Take For Botox to Wear Off?

April 12, 2022
Subscribe
Subscribe to our newsletter to get our newest articles instantly!
Follow US
© 2008-2025 HealthWorks Collective. All Rights Reserved.
  • About
  • Contact
  • Privacy
Welcome Back!

Sign in to your account

Username or Email Address
Password

Lost your password?