How to get the Most Out of Your Workout

When you step foot into the gym, you need to make the most of your time. Here are five steps to help you get the most out of your workouts:


1. Unwind and Unplug

As you get to the gym, switch your phone into airplane mode or do not disturb. Turning off these outside distractions will help you bring more attention to the tasks at hand. Following this, take a couple of deep breaths and unwind. Shift your attention to the present moment and the intention for your workout.


2. Set Your Intention and Focus

Check out the workout before class set your intention for the training session. Are we training, or are we testing?

Setting a training intention to stay present for every repetition or to push one exercise as heavy as possible will keep your mind on the task at hand.


3. Train, Enjoy, Socialise

Now, train, enjoy, and socialize. Execute your workout and have fun. Talk to those around you on the gym floor and build a sense of community. Building relationships and having fun are core tenets of making progress, as it helps you stay consistent.


4. Reflect & Input Results

As you finish your workout, cool down. Go for a walk around the block or ride the Assault Bike at an easy pace for 5 mins. Cooling down will get your body temperature back to normal and help you transition into life outside the gym.


As you cool down, reflect on your training session.

  • What exercises did you enjoy?

  • When did you feel the strongest?

  • When did you have the best form?

  • How does your body feel after this workout?

  • What would you do differently next time?

Make a mental note of these reflections, or log them within Chalk's performance tracking app.


5. Fuel, Rest, Recover

When you finish your workout it’s time to refuel. To make this process easier, have a meal already prepared and waiting for you as you leave the gym. If you work out in between meals, have a quality snack on hand to tide you over until your next meal.

As you go about the rest of your day, rest and recover. Try to keep your stress levels low and drink plenty of water. Then as evening approaches, practice good sleep hygine and start winding down an hour before you want to go to sleep. Nailing your recovery will get you results faster and prepare you for your next training session.