Working out shouldn’t be the bane of your existence. If every morning you wake up grumpier than when you went to bed because you’re upset that today is yet another workout day, you’re doing something wrong. While you might not expect to jump out of bed for joy at the thought of hitting the gym, there’s a misconception that the workout itself is bad, but you’ll feel better afterward. There’s some truth to this: some days that deadlift feels impossible. However, if you’re not enjoying any aspect of your exercise regimen, it’s time to step back, ask yourself why, and make some changes to your workout program.
If you are new to a fitness journey and want to get or you’ve dabbled in weight-lifting before, but just can’t seem to stick with it, or if you simply want to not dread going to the gym a few times a week, check out the following tips.
- Create short-term and long-term goals.
Make a goal list of what you’d like to focus on. This can help remind you why you’re working out to begin with. Having a goal or an idea of what you’d like to focus on can be helpful in figuring out what kind of weight lifting routine you’d like to engage in.
Not all weight lifting is the same. If you’re trying to show off specific muscles you’ll be choosing different lifts than if you’re trying to be stronger overall. Keep this in mind as you begin your weight-lifting routine.
- Don’t do it all alone.
Hire a personal trainer. Personal training can help you eliminate bad form, and can guide you to achieving your desired results quicker than doing it all on your own. Remember that entire careers are made from personal training; don’t assume that you read a book or watching a youtube video will give you the same results as having a one-on-one coach guiding you through movements. Even if you believe your form is spot-on, having a professional trainer explain where you could be improving while watching you is very different than you looking in the large gym mirror.
The added benefit of having a personal trainer also means you’ll have someone to stay accountable to, which can be incredibly difficult especially if you’re new to working out. Having that accountability buddy can help establish a workout streak or habit.
They also bring a lot of variety, which can be hard when you’re creating your own workout regimen, especially if you’re new to lifting.
- Nutrition still matters.
Consider what you’re eating. If you feel lethargic before you go to the gym, you’re not getting the best workout, and you’re not in a positive state of mind. So, How do you change that? Eating well before you work out can be a huge way to improve your overall energy, mood, and your workout. Skimping on meals before lifting heavy weights will make you feel weaker, and in doing so, make you dread those squats. Make sure your pre-workout meals include a healthy mix of fats, carbs, and protein. Don’t despair, dessert is still on the menu, especially if you want to mix up some high-protein brownies.
While what you should eat has been argued among professional athletes for years, eat something substantial enough that you don’t feel weak, and give your body time to process it. A smoothie or protein drink is fine to drink on the way to the gym, but a heavier full meal should be given at least one to two hours to break down.
While it shouldn’t have to be said, also remember to drink water throughout the day. Guzzling a water bottle on the drive to the gym does not equate with proper hydration throughout the entire day. Dehydration leads to feeling less than great.
- Stop guilt-tripping yourself.
Once you’ve established a habitual routine, don’t beat yourself up if you can’t go one day. Guilt-tripping yourself is not going to build muscle, and it’s not going to burn fat. Other life events get in the way sometimes, and over-stressing yourself for not being able to go to the gym isn’t going to help anyone. However, don’t justify this as a way to skip out of your workout repeatedly. If you’re doing this, you clearly hate whatever workout routine it is you’re engaging in, and it’s time to really figure out what you like doing for exercise.
- Rest when you need to.
Don’t ignore your body. If you feel like something is wrong, stop what you’re doing. Sore muscles are one thing, but you know your body so if you feel like you’re suffering an injury, take an extra rest day. If the injury isn’t better, consider seeking out professional help. If you work through an injury, you can cause long-lasting major damage. Your weight lifting will be replaced by physical therapy, and that is probably not your end goal.
If your pain is above normal aches and soreness, take another rest day. Alternatively, if your glutes and hamstrings are feeling achy, but your upper body is feeling great, mix up your workout to concentrate on your upper body. While sticking to your routine can be advantageous, consistently overdoing it will simply leave a bad taste in your mouth.
- Exercise when your energy levels are highest in the day.
While some people benefit from early morning fasted cardio, others enjoy hitting the gym in mid-afternoon. This is up to you, but try to balance the time that you have available to exercise with the time you feel best.
Something to consider when you choose what time of day you’d like to lift weights is that studies show that a morning workout is likelier to aid in burning fat, while an afternoon or evening workout of lifting may contribute to building more muscle.
In general, avoid working out 2 to 3 hours before bedtime. There’s evidence that suggests that working out vigorously that close to bed will interrupt your sleep, but some find that this is not true at all. If you are unaffected by a workout that close to sleep, go for it. Timing is all about when you feel your best so that you have a positive mentality towards throwing those dumbbells around. (Don’t literally throw them.)
While you might not become the world-strongest weight lifter overnight, these tips may help you at least enjoy yourself while you’re at the gym. Feeling strong and accomplished will remind you why you like lifting weights.
