{"id":5731,"date":"2021-04-01T09:53:08","date_gmt":"2021-04-01T09:53:08","guid":{"rendered":"https:\/\/www.hussle.com\/blog\/?p=5731"},"modified":"2024-01-17T12:16:06","modified_gmt":"2024-01-17T11:16:06","slug":"the-way-to-structure-a-gym-workout","status":"publish","type":"post","link":"https:\/\/www.hussle.com\/blog\/the-way-to-structure-a-gym-workout\/","title":{"rendered":"Here’s how to structure a gym workout"},"content":{"rendered":"

[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.22.1″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″] 
\n 
\n <\/p>\n

When it comes to fitness and the gym<\/a>, it\u2019s often said that motivation is followed by action.<\/p>\n

Sitting around all day waiting for inspiration to start exercising doesn\u2019t really happen. Most often, it\u2019s after we start moving that we really get into it. Just getting going is the hardest part.<\/p>\n

What helps is to have a clear and structured idea of the actions we\u2019re going to take. We\u2019ve all had those days wandering around the gym floor with no idea<\/a> of what we\u2019re going to do. Waiting for motivation to kick in. Having a planned gym routine in place helps to kickstart the motivation<\/a> to get going. It allows you to be effective and efficient with your workout, without overthinking it.<\/p>\n

So, if you\u2019re gearing up to get back to the gym<\/a>, start putting those plans in place. Here\u2019s how to structure a gym workout.<\/p>\n

\n

Are you an employer?<\/strong> Hussle now offer flexible, discounted access to our fitness venues as an employee benefit. Elevate employee wellbeing.<\/em><\/b><\/a><\/p>\n<\/blockquote>\n

\n

Start with dynamic stretching<\/h4>\n

 <\/p>\n

The first thing to do is warm up. It doesn\u2019t matter what else follows. Your warm-up is essential to a safe and effective workout.<\/p>\n

It aims to increase blood flow to the muscles and starts to test mobility in the joints<\/a> you\u2019ll be using.<\/p>\n

Dynamic stretches are the building blocks of most warm-ups. These are high tempo, preparatory movements that get the body ready for what\u2019s to come. Unlike static stretches, there\u2019s no holding of a particular pose. You\u2019re continually moving in and out of the stretch. They engage muscles and practice the range of movements that you\u2019re planning to use in your session. You\u2019ve probably done plenty of these before.<\/p>\n

A squat to a reach. A lunge with a twist. Walking knee hugs. All of these are examples of dynamic stretches you might do in preparation for a lower body<\/a> workout.<\/p>\n

Arm circles. Chest claps. Alternating side bends. These are some great options in preparation for upper body<\/a> day.<\/p>\n

Choose 3-4 dynamic stretches and perform each for 2 sets of 15 reps. After this, you\u2019ll start to feel warmer and your muscles will be ready to take on some more intense exercise. If not, make sure to do a few more.<\/p>\n

 
\n 
\n <\/p>\n

Choose your target areas<\/h4>\n

 <\/p>\n

Picking some parts to focus on helps give you better direction in your routine.<\/p>\n

It might be upper body<\/a> or lower body focused workout. Or you might get a bit more granular and decide its shoulders and chest day. Or you might think it\u2019s time for a full body<\/a>. Whatever you pick is absolutely fine, just knowing will help you to choose your exercises better.<\/p>\n

If you\u2019re struggling for inspiration, we\u2019ve got a list of the best exercises for different parts of the body<\/a> to pick from.<\/p>\n

 
\n <\/p>\n

\"\"
\n 
\n 
\n <\/p>\n

Decide on the numbers<\/h4>\n

 <\/p>\n

By now, you\u2019ll know what you\u2019re going to do but not exactly how.<\/p>\n

The number of sets, reps, and the weight you choose for your exercises will depend on what you\u2019re looking to achieve.<\/p>\n

If you want to build muscle or strength<\/a>, you\u2019ll do fewer sets and reps of a heavier weight. You\u2019ll also need plenty of rest in between. Aim for 3-5 sets of each exercise. Within each set aim for 3-12 repetitions. Pick a weight that you\u2019ll be able to complete this with, but that challenges you enough that you probably couldn\u2019t do much more. It\u2019s okay to test out the amount and increase or decrease it halfway through if you need to.<\/p>\n

If you\u2019re looking to tone up and increase your general fitness, you\u2019ll do more sets and reps of a slightly lighter weight. You\u2019ll need less rest in between exercises so be sure to keep the momentum going. Circuit and HIIT sessions work pretty well for this type of goal. Aim for 2-3 sets of each exercise. Within each set aim for 12-20 repetitions.<\/p>\n

 
\n 
\n <\/p>\n

End on the cardio<\/h4>\n

 <\/p>\n

You might always include a big chunk of cardio. Or perhaps only occasionally.<\/p>\n

Either way, start with your resistance training exercises and end on the cardio. Using cardiovascular equipment like the treadmill, cross-trainer, or the bike doesn\u2019t require as much from your muscles. Avoid resistance training in a fatigued state and always try starting with it.<\/p>\n

It\u2019s perfectly okay to include some gentle cardio as part of your warm-up, but don\u2019t do any long stints or fast sprints if you\u2019re hoping to get a big weights session in afterwards.<\/p>\n

 
\n 
\n <\/p>\n

Cooldown and do some developmental stretches<\/h4>\n

 <\/p>\n

Making time for a cool down is underrated but very important. It helps your blood return to its natural rhythm and circulation gradually, which reduces your risk of swelling, dizziness, and even DOMs.<\/p>\n

Especially if you\u2019ve finished on cardio, spend 4-5 minutes cooling down by reducing the speed or intensity at which your working. Let your heart rate and breathing go back to a more manageable speed.<\/p>\n

After that is a great time to do some developmental stretches. Unlike the type of stretching you started with, developmental stretches are often static and are used to help improve your flexibility by increasing the length of your muscles.<\/p>\n

Doing this after exercise is key. Your muscles will be in a much looser and more relaxed state, meaning you can do these stretches without injuring yourself.<\/p>\n

Stretch whichever muscles feels tight and the ones you\u2019ve worked within the session. Static stretches involve no movement and although they might feel uncomfortable, they should never hurt.<\/p>\n

 
\n 
\n