• Home
  • Nutrition advice
  • Fitness advice
  • Beauty advice
  • Recipes
  • About the Experts
English | Español

Discover Good
  • Nutrition
  • Fitness
  • Beauty

4 Tips to Get the Most Out of Your Gym Performance


 Posted by Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness  0 Comment

1 Star2 Stars3 Stars4 Stars5 Stars
Loading ... Loading ...

Get comfortable before you increase weight.

If you want to get stronger in the gym, avoid unnecessary sports related injuries or become more efficient at a particular sport, you need to make an effort to learn correct exercise techniques.

Oftentimes in the gym, people choose an exercise because it looks good or they watched someone else doing it. The problem is they don’t know if they’re doing an exercise correctly until someone points it out, or they get injured.

When you work out at the gym, the exercises you choose are not supposed to simply just make you look good. Each exercise has a purpose and trains a specific muscle or group of muscles. In order to get the most out of each exercise, it’s essential that you do so using correct form.

Using poor or improper exercise technique can increase the risk of injury, especially if you’re lifting weights as part of your routine. Lifting weight places enormous stress on your body, and exercise technique is specifically designed so that you can move the weight safely. If your technique falters, you place unnecessary stress on areas of the body, such as your back, shoulders and knees.

If you make an effort to learn how to exercise effectively, it will ensure that you safely gain the full benefits of your strength-training program, while staying safe in the gym.

Use a Mirror

Watch yourself as you perform an exercise. Check to make sure you’re balanced and not favoring one side. Adjust as needed.

Watch Videos

Know what an exercise is supposed to look like before you try it. You can hire a trainer to show you, watch training videos or read a book.

Take It Slow

Exercise progression, especially when it comes to volume and intensity, is one of the biggest traps to fall into. More is not necessarily always best. Push yourself during your workout, but listen to your body and know when to slow down a little. Try to maintain a set intensity level for a few weeks. When it becomes comfortable, that’s your sign that it’s time to progress to the next level. Doing too much too soon will make you develop bad form.

Make Sure Your Weights Aren’t Too Heavy

Don’t feel pressured into lifting a weight that’s too heavy for you. A good way to tell if a weight is too heavy is to listen to your body. If you can’t move it in a smooth, non-jerky motion, maintain good form, or you feel the need to hold your breath, that’s a good indication that you need to downsize your weight. I’m a huge fan of lifting weights, but you must master movement patterns without weight before loading up the plates.

Exercise should never be painful. If you feel pain, there’s a good chance that your form is bad. Stop right away and adjust your body as necessary to do the exercise correctly. If there’s still pain, avoid that exercise entirely.

The next time you’re in the gym, take a moment to assess how you look and feel as you do your routine. Movement is something that we are naturally designed to do, so all movements should feel somewhat comfortable. Have fun and make sure you’re getting the most out of your gym performance in each and every session.

« Hit a Weight Loss Plateau? Hit Back With These Five Tips
Change Up Your Routine by Hitting the Barre »

    Share This


Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness
Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of exercise as part of a healthy, active life is understood by all. She also helps create, organize and promote employee fitness programs and activities as an integral part of the company’s corporate wellness program. A native of Liverpool, England, Samantha initially worked as a consultant for Herbalife for two years and led the Herbalife24-Fit program, the company’s first comprehensive fitness training program and DVD series. Before joining the corporate ranks, Samantha was a professional athlete. She represented Great Britain in the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. Prior to the Olympics, she won two medals in the Olympic AAA trials – a silver medal for the 200m and a bronze for the 100m – as well as a silver medal in the 4x100m relay during the European Junior Championships in 1997. Her personal records include 11.40 seconds in the 100m and 23.02 seconds in the 200m. Samantha is a personal trainer and group exercise coach through the American Fitness and Aerobics Association (AFAA) and International Sport Science Association (ISSA).


  • Search

  • Sign Up for Updates

  • Meal Plans

    • 1200 calorie diet
      Try This 3-Day 1200 Calorie Diet Plan
    • Streamline Your Diet With This Healthy 1500 Calorie Plan
    • 2200 calorie diet
      Sample Menus for a 2200 Calorie Diet Plan
    • personalized diet
      How to Create a Personalized Diet Plan
    • 1800 calorie diet
      Healthy 1800 Calorie Diet Plan
  • Fitness advice

    • cardio, running, high impactThe Best Cardio to Torch Calories
    • mood boosters8 Instant Mood Boosters to Help You Feel Happier
    • Barefoot runningBarefoot Running - Everything You Need to Know
    • 6 Tips to Start Your Family Fitness Journey Today
    • dancingMove to the Beat: Boost Your Fitness with Dance Classes
  • Beauty advice

    • photogenic11 Bright Ideas to Help You Look More Photogenic
    • nude nailsNude Nails? Yes - the Surprisingly Easy Trend in Nail Polish!
    • https://discovergoodnutrition.com/2014/08/master-perfect-selfie/How to Take the Perfect Selfie
    • Why Do We Need to Put on Sunscreen? 4 Basic Rules and How to Use It
    • DIY Manicure Tips for Salon Inspired Nails
  • Nutrition advice

    • supertasterAre You a Supertaster?
    • Chefs' diet secrets
    • healthy behaviorHealthy Behavior: Making Healthy Diet Changes that Last
    • diet techniquePopular Dieting Tools and Techniques
    • Heart healthHeart health: How to fine tune your diet in 5 easy steps



Privacy Policy | CCPA Suplemmental Notice

Copyright © 2019 Herbalife International of America, Inc.