Simple Workout Tips For Better Results

After 12+ years in fitness, I’m sharing my top tips to help you get the most out of your workouts. Here’s how to make every session count:

1. Make Every Set Challenging
   When your program says "3 sets of 10 reps," all three sets should be tough and near failure—not just the last one. Push yourself to get the most out of every set.

2. Rest for 2 Minutes Between Sets
   If your goal is to build strength and muscle, don’t rush through your workout. Take a full 2-minute rest between sets to recover and perform at your best.

3. Ditch Single Muscle Group Days
   Instead of dedicating entire days to "chest," "back," or "shoulders," opt for upper-body and lower-body splits. This method is more effective for balanced muscle growth.

4. Train Each Muscle Group Twice a Week
   To maximize muscle development, aim to work each muscle group twice per week. My favorite splits for this are:

   • Day 1: Lower Body, Day 2: Upper Body, Day 3: Full Body

   • Or: Day 1: Lower, Day 2: Upper, Day 3: Lower, Day 4: Upper

5. Incorporate Low Rep Ranges
   If you’re only doing sets of 10, 12, or 15 reps, you’re leaving progress on the table. Include sets in the 5-8 rep range to really push your strength gains.

6. Fuel Up with Carbs Pre-Workout
   Eat carbs 30-90 minutes before your workout for optimal energy. If you train in the morning, ensure your dinner the night before is carb-heavy to fuel your session.

7. Separate Cardio and Weightlifting
   Don’t mix cardio with lifting in the same session. Focus on weight training to build muscle, and do your cardio separately—either after lifting or on rest days.

8. Stick to the Same Routine for 4-8 Weeks
   Consistency is key. Follow the same exercises for 4-8 weeks, then switch up your routine for the next cycle to keep progressing.

9. Increase Weight or Reps Weekly
   This is called "progressive overload." Each week, aim to either lift heavier weights or perform more reps than the previous week. This keeps you progressing.

10. Don’t Chase Soreness
    You don’t need to feel sore after every workout to know you’ve trained effectively. Focus on performance and consistency rather than chasing soreness.

If you’d like a step-by-step program that removes the guesswork and is designed around these principles, click here to join one of my online fitness programmes.

Got questions? Let me know!