Written By: Abhishek Behl (Accredited Exercise Scientist)
Many people lead busy lives and struggle to juggle the conflicting demands of their jobs, their family responsibilities and the important time necessary to maintain a healthy lifestyle through regular exercise.
Leading a busy life with all these responsibilities increases your need to use your time efficiently whilst exercising and while attending the gym so you can maximise the benefits gained from each minute spent.
Workout efficiency involves focusing on effective exercise selection, intensity and structured routines (Schoenfeld, 2016). This approach can significantly improve cardiorespiratory and musculoskeletal health while promoting better mental well-being (Garber et al., 2011).
Why It’s Important to Maximise Gym Time
For individuals with tight schedules, effective time management in the gym translates to better overall health without the stress of long workouts.
Busy parents, for instance, often have limited time to dedicate to their fitness routines which then in turn makes the time spent at the gym more significant.
Similarly, professionals with demanding jobs may find it challenging to prioritise fitness and juggling their daily responsibilities.
By maximising gym time, individuals can achieve their fitness goals, reduce stress, improve energy levels, all while balancing their other commitments.
Key Tips to Maximise Gym Time Efficiently
Set Clear Goals: Define your fitness objectives, whether it’s building strength, improving endurance, or losing weight. Specific goals help tailor your workouts to achieve desired results more effectively.
Create a Structured Plan: Using a tailored and personalised program that one of our team have prescribed for you within the filing cabinet. Having a clear agenda reduces time spent deciding what to do next, allowing you to stay focused (American College of Sports Medicine, 2018). If you’re seeking a review or an update of your current program please feel free to ask one of our friendly team.
Incorporate Compound Movements: Focusing on exercises that engage multiple muscle groups (compound movements), such as squats, deadlifts and bench presses. These compound movements maximise efficiency and increase overall strength in less time (Burd et al., 2012) as they work multiple muscle groups at the same time.
Utilise High-Intensity Interval Training (HIIT): HIIT alternates bursts of intense activity with short rest periods, allowing you to burn more calories, lose weight as a result and improve cardiovascular fitness in a shorter timeframe (Buchheit & Laursen, 2013).
Minimise Rest Time: For general strength training, keep rest periods short—around 30 to 60 seconds between sets—to maintain workout intensity. However, for heavy lifts (such as deadlifts or squats), longer rest periods of 2 to 5 minutes are recommended to allow for adequate recovery between sets (Schoenfeld, 2016).
Limit Distractions: Stay focused during your workouts by minimising distractions. Consider putting your phone on silent or away and avoiding socialising (if training with someone) during training sessions to maintain your intensity and time efficiency.
Prioritise Form and Technique: Efficient workouts are safe workouts. Focus on maintaining proper form to prevent injuries and ensure that you’re effectively targeting the intended muscles (Behm et al., 2010). If you’re unsure about a specific exercise – please ask one of our friendly team members!
Track Your Progress: Keep a workout journal or use fitness apps to monitor your progress. Or continue to use the program sheet provided by us. Tracking helps you stay accountable, adjust your programme as needed and keeps you motivated (Garber et al., 2011).
Consider Supersets or Circuits: Incorporating supersets (performing two exercises back-to-back with minimal rest) or circuit training (resistance, endurance and aerobics) can keep your heart rate elevated and enhance workout efficiency (Schoenfeld, 2016).
Stay Hydrated and Fuelled: Proper nutrition and hydration support performance and recovery. Ensure you’re adequately hydrated before, during workouts and consider pre-workout snacks to fuel your energy levels.
Utilising gym time through efficient workouts is essential for achieving fitness goals without overwhelming one’s schedule.
At Inspire Fitness and Exercise Physiology our team of qualified exercise practitioners are dedicated to helping clients optimise their workouts through personalised assessments and tailored plans, programming and demonstrations. So please don’t be afraid to ask if you’re unsure or if you’re new please book in a time and we would be more than happy to accommodate you and help you achieve your health and fitness goals!
References
American College of Sports Medicine. (2018). ACSM’s Guidelines for Exercise Testing and Prescription. 10th ed. Philadelphia: Wolters Kluwer.
Behm, D. G., et al. (2010). The Role of Stability Ball Training in Enhancing Performance and Reducing Injuries. Journal of Strength and Conditioning Research, 24(5), 1439-1446.
Buchheit, M., & Laursen, P. B. (2013). High-Intensity Interval Training, Solutions to the Programming Puzzle. Strength and Conditioning Journal, 35(2), 58-64.
Burd, N. A., et al. (2012). The Effects of Exercise on Muscle Mass. Sports Medicine, 42(4), 329-338.
Garber, C. E., et al. (2011). Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Muscular, and Flexibility Fitness in Healthy Adults. Medicine & Science in Sports & Exercise, 43(7), 1334-1359.
Schoenfeld, B. J. (2016). Science and Practice of Strength Training. Human Kinetics.
Fitzgerald, J. R., et al. (2016). Exercise Recommendations for Patients with Chronic Conditions. Journal of Clinical Medicine, 5(9), 72.