Happy Monday!

I have something to level up your fitness game today!

Most of us love how working out makes us feel, but we also don’t want to turn the gym into a retreat every time we go. 

Here Are 5 Easy Ways to Make Your Workouts More Efficient So You Can Spend More Time Doing Other Things You Love:

Go Into the Gym With a Plan

If you think just winging it in the gym isn’t time-consuming, you’re wrong. Every moment you spend thinking about what to do in the gym, you could be spending doing. If you want to spend less time in the gym, make sure you have something pre-planned, so you can just go in and execute without thinking about it.

Actually Track Your Rest Times

I recommend my clients gauge their rest times by feel, but we both know we sometimes rest longer than necessary. To keep yourself in check, time your rest periods.

Rest times over 3 minutes are usually unnecessary unless doing maximal effort strength training (one to three rep max lifting). An extra minute of rest per set can add up to 20 wasted minutes in a 20-set workout. Stay accountable, stay efficient.

Opt for Exercises With Less Setup Time

Some of our favorite lifts require the most setup. The Big 3 (squat, bench, and deadlift), for example, not only do you have to set up the barbell for these lifts, get your lifting belt ready along with other accessories, but you have to warm up too, which is another 10 minutes or so added onto your setup time.

This can be almost a half hour before you actually hit your target weight for the day. If time is your biggest concern, consider variations of these lifts to save time.

Examples:

- Squat: Hack squats, Belt Squats, Leg Press

- Deadlift: Romanian Deadlift, Machine Back Extensions, Barbell Rows

- Bench Press: Dumbbell Press, Machine Press

Get Off Your Phone 

This is something that’s obvious to most of us but still needs to be brought up as a reminder. If you’re complaining about your workouts taking forever and you’re the guy or girl having a TikTok session in between sets on the bench press, I have no sympathy for you.

Get your music rocking if that’s your thing and then put your phone away for everything else but accessing your program if applicable until the workout is done.

Leave the Gym Buddies Alone  

It is easy to get caught up in social hour at the gym with your buddies. Some of the most interesting conversations happen while hoisting heavy iron. But when time is of the essence, you need to leave them alone, keep your headphones on, and focus.

If they’re good people, they’ll understand and hit their own workout, no problem. If they keep bothering you, politely tell them you don’t have time to talk because you have to be somewhere in a certain amount of time (even if it’s just an excuse).

BONUS!

Go To The Gym When It Isn’t Busy 

The busiest time in the gym tends to be super early morning 6 ( A. M ), after work ( 5 PM ), and evenings ( 8 PM ). If you’re heading to the gym at these times, consider a different time so you’re not waiting 30 minutes for the squat rack questioning your life. 

Hope these tips make your workouts extra speedy when you need them to be!

Weekly Wisdom - "If we don’t try too much in life, if we limit our circle of action, we can give ourselves the illusion of control." (Robert Greene, Mastery)

Physical Fun Fact - Your Bones Are Stronger Than Steel: Ounce for ounce, human bones are stronger than steel. A cubic inch of bone can bear a load of 19,000 pounds (8,618 kilograms) or more.

Fitness Meme Of The Week 😂

Be Exceptional This Week, 

Leon