How to Get the Most Out of Your Workouts

Want to get the most out of your workouts? Over the last 15+ years, I’ve learned that optimizing every single training session is the real key to long-term progress.

I wasn’t always the best athlete—far from it.

But my ability to maximize every workout helped me transform from an overweight, unathletic kid into an NCAA Division One basketball player and a 10-year professional basketball player.

Through years of trial, error, and relentless effort, I’ve discovered many strategies that can help you train smarter, recover faster, and see better results—whether you’re an athlete or just looking to improve your fitness.

These aren’t just generic tips; they’re the exact methods I’ve used to compete at the highest levels of basketball while staying strong, injury-free, and consistently improving.

Of course, everybody’s body is different—what works for me may not be a perfect fit for you. But I’m confident that if you apply even a few of these game-changing techniques, you’ll start seeing real progress in the gym and beyond.

How to Improve Your Workout Results

Getting stronger, faster, and fitter isn’t just about showing up—it’s about training with intention and making every rep count.

Over the years, I’ve learned that small adjustments in technique, mindset, and recovery can make a massive difference in workout performance.

Whether you’re an athlete or just looking to maximize your fitness, these proven strategies will help you push past plateaus, avoid injuries, and get the most out of your workouts!

1.) Set Goals

Setting realistic and achievable fitness goals is the number one key to improving your workouts.

Whether your focus is on losing weight, increasing strength, or improving overall fitness, having clear objectives provides direction, motivation, and a sense of purpose for every training session.

Without specific goals, it’s easy to go through the motions without making meaningful progress.

The best way to structure your fitness goals is by using the SMART Goals method—goals should be: 

• Specific
• Measurable
• Achievable
• Relevant
• Time-bound

For example, instead of saying, “I want to get stronger,” a SMART goal would be, “I will increase my squat by 20 pounds in three months by training legs twice per week.”

Having well-defined goals keeps you accountable, tracks your progress, and ensures you stay motivated every day.

Before every workout, know exactly what you want to accomplish—whether it’s improving endurance, lifting heavier, or perfecting technique.

Training with a clear objective allows you to push with intent, avoid plateaus, and make steady improvements over time.

By consistently setting and adjusting goals, you’ll maximize your workouts and ensure long-term success.

2.) Fuel with Proper Pre-Workout Nutrition

What you eat before a workout has a direct impact on your energy levels, performance, and recovery. The right fuel can help you train harder and more effectively, while the wrong choices may leave you feeling sluggish, bloated, or uncomfortable during exercise.

To optimize pre-workout nutrition, focus on easily digestible carbohydrates and a moderate amount of lean protein about 30 to 90 minutes before training.

Carbohydrates provide quick energy, while protein supports muscle function and reduces excessive breakdown.

• Good options for carbohydrates include bananas, white rice, sourdough toast, raw honey, oats, or a fruit smoothie.
• Lean protein sources such as whey or plant-based protein powder, Greek yogurt, egg whites, or chicken breast are also beneficial.

Certain foods can slow digestion and divert blood flow to the gut, leading to bloating or discomfort.

• High-fat foods such as nuts, avocados, cheese, and fatty meats take longer to digest and may cause cramping.
• High-fiber foods like beans, cruciferous vegetables, and whole grains can also lead to bloating and disrupt workouts.

Choosing fast-digesting, nutrient-rich foods before training will help maintain energy levels, keep muscles fueled, and improve workout performance.

3.) Use a Pre-Workout Supplement or Drink Some Caffeine

A well-formulated pre-workout supplement can enhance focus, endurance, and overall workout performance.

Many pre-workouts contain a mix of scientifically backed ingredients designed to increase energy, improve blood flow, and reduce fatigue. Key components to look for include:

• Caffeine: Boosts alertness, increases power output, and delays fatigue. Found naturally in coffee and tea, it can enhance endurance and strength when consumed 30 to 60 minutes before training.
• Citrulline Malate: Increases nitric oxide production, improving blood flow and reducing muscle fatigue.
• Creatine Monohydrate: Supports ATP production, enhancing strength and power output over time.
• Beta-Alanine: Helps buffer acid buildup in muscles, improving endurance and reducing fatigue.
• L-Tyrosine: Aids cognitive function, focus, and stress resistance during intense workouts.
• Beetroot Juice (Dietary Nitrate): Another natural option is beetroot juice or beetroot supplements, which are rich in nitrates that boost nitric oxide production. This can enhance oxygen delivery to muscles, improve endurance, and increase overall exercise performance.

My personal favorite pre-workout is Optimum Nutrition Gold Standard Pre-Workout, which includes evidence-based dosages of many of these key ingredients to support better energy, endurance, and strength during training.

However, if you are sensitive to caffeine, it’s important to start with a lower dose or consider a stimulant-free alternative to avoid unwanted side effects like jitters or energy crashes.

Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

For those who prefer to avoid stimulants, stimulant-free pre-workout supplements offer a combination of ergogenic ingredients without caffeine.

These often focus on improving blood flow, endurance, and mental clarity without overstimulating the nervous system.

On the other hand, a simple caffeine source like black coffee or green tea can be an effective pre-workout alternative.

These natural options provide an energy boost without the added ingredients found in traditional supplements, making them a great choice for those looking for a simpler approach to increasing workout intensity.

Lastly, adults can consider hemp-derived THC performance products, like ORCA performance products, which combine Delta-9 THC (2mg) with key supplements to enhance mood, reduce pain perception, and support recovery by activating the Endocannabinoid System.

While research on cannabis and exercise is still emerging, many athletes are exploring its potential to improve workout performance and recovery.

4.) Stay Hydrated Before and After Your Workouts

Proper hydration is one of the most overlooked factors in maximizing workout performance and recovery.

Even mild dehydration, as little as a 2% loss of body weight from fluid loss, can negatively impact endurance, strength, coordination, and mental focus (Baker et al., 2007).

Maintaining adequate hydration before and after exercise ensures optimal muscle function, cardiovascular efficiency, and temperature regulation.

• Before a workout, drinking 16 to 20 ounces of water at least an hour beforehand helps pre-hydrate the body and improve performance.
• If training in hot or humid conditions or engaging in prolonged exercise, consider adding electrolytes to prevent excessive sodium loss and muscle cramping.
• After a workout, replenishing fluids is just as important. A good rule of thumb is to drink 16 to 24 ounces of water for every pound of body weight lost during exercise.

Including electrolytes, such as sodium, potassium, and magnesium, helps restore balance and prevent dehydration-related fatigue.

While water is often sufficient, certain workouts demand more.

Sports drinks with minimal sugar (such as Prime Hydration or Gatorade Fit), or electrolyte powders (like Momentous Fuel) can be useful for longer sessions or high-intensity training.

Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Milk and chocolate milk are also effective post-workout hydration options, providing fluid, electrolytes, and protein for recovery.

Balancing fluid intake before and after training helps maintain energy, optimize performance, and prevent dehydration or overhydration.

Monitoring urine color is a simple way to gauge hydration status—light yellow indicates proper hydration, while dark yellow or amber suggests a need for more fluids.

5.) Do a Good Dynamic Warm-Up Before Your Workouts

A proper warm-up is essential for improving performance and preventing injuries.

Instead of jumping straight into heavy lifts or intense cardio, taking time to prepare your body can make a significant difference in strength, endurance, and mobility.

A good warm-up increases blood flow, enhances flexibility, and activates key muscle groups so they are ready to perform at their best.

An effective warm-up should include three key components:

• Light Cardiovascular Movement
• Dynamic Stretching
• Movement-specific Drills

Starting with five to ten minutes of low-intensity movement, such as jogging, jumping jacks, or cycling, helps raise core temperature and improve circulation.

Dynamic stretches, like leg swings, arm circles, high knees, and walking lunges, further prepare muscles and joints by increasing range of motion and activating movement patterns used in training.

Movement-specific drills, such as controlled jumps or mobility drills, refine coordination and neuromuscular activation.

Foam rolling or using a massage gun before training can also help by increasing circulation and releasing muscle tightness.

These tools aid in mobility and reduce stiffness, making movement feel smoother and more efficient.

Mental preparation is another often-overlooked factor; visualizing your workout goals and setting an intention for training can enhance focus and motivation.

Warming up should never be rushed or skipped.

Taking a few extra minutes to prepare properly leads to better workouts, reduced injury risk, and improved long-term performance.

6.) Consider an Intra-Workout Supplement

For those looking to build muscle, sustain energy, or enhance workout endurance, an intra-workout supplement can be a valuable addition to training.

Intra-workout nutrition, typically in the form of essential amino acids (EAAs), branched-chain amino acids (BCAAs), or fast-digesting carbohydrates, helps reduce muscle breakdown, support recovery, and maintain performance during longer or more intense training sessions.

For individuals focused on muscle growth, consuming EAAs or BCAAs with fast-digesting carbohydrates (such as highly branched cyclic dextrin or dextrose) can provide the body with immediate fuel, sparing muscle glycogen and reducing fatigue.

This is particularly useful for strength training, bodybuilding, or endurance workouts exceeding 60 minutes, as it helps prevent muscle catabolism while sustaining high-intensity output.

For those aiming to lose body fat, intra-workout amino acids can still be beneficial for preserving lean muscle, but carbohydrates should be avoided to maintain fat-burning efficiency.

In this case, consuming EAAs or BCAAs mixed with water can support muscle retention and hydration without interfering with caloric goals.

When it comes to choosing the best intra-workout supplement, I believe RSP AminoLean is the best EAA supplement due to its well-balanced formula, but it contains caffeine.

If I’ve already had caffeine pre-workout, I won’t use it during my workout.

Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Instead, my next favorite option for EAAs is Controlled Labs Purple Wraath, which provides a solid amino acid blend without stimulants.

Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

For those who prefer BCAAs, my top pick is Xtend BCAAs, a trusted intra-workout BCAA supplement option that supports endurance, hydration, and muscle recovery.

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Hydration also plays a critical role in intra-workout performance, so pairing amino acids with electrolytes can further enhance endurance and prevent muscle cramping.

While not essential for every workout, strategic intra-workout supplementation can help optimize muscle recovery, energy levels, and overall performance based on specific fitness goals.

7.) Prioritize Proper Form and Technique

Focusing on proper form and technique is one of the most important aspects of getting the most out of your workouts while preventing injuries.

Lifting heavier weights or moving faster means nothing if your technique is flawed, as poor mechanics can lead to inefficiency, stalled progress, and increased injury risk.

Whether you’re strength training, running sprints, or performing bodyweight exercises, maintaining proper alignment, control, and movement patterns ensures that muscles are engaged correctly and that force is distributed safely.

This leads to better muscle activation, improved performance, and long-term progress without setbacks.

Prioritizing form over intensity also builds a stronger foundation for lifting heavier and training harder in the future.

If needed, reduce the weight, slow the movement down, or seek professional guidance to refine the technique before increasing difficulty.

Proper execution leads to better results, fewer injuries, and a stronger, more resilient body over time.

8.) Mix Cardio and Strength Training

To get the most out of your workouts, combining strength training and cardio is essential.

Strength training builds muscle, improves metabolism, and increases overall power, while cardio enhances aerobic conditioning, burns calories, and improves recovery between sets and workouts.

When both are integrated properly, they create a well-rounded fitness routine that maximizes performance, endurance, and long-term progress.

For strength training, I recommend focusing on compound exercises like squats, deadlifts, bench presses, pull-ups, and overhead presses, as these movements work multiple muscle groups at once and build overall strength efficiently.

Adding Olympic lifts such as cleans or snatches can further develop power and coordination, but they should be incorporated carefully with proper technique. 

Isolation exercises like bicep curls, triceps extensions, and lateral raises are valuable as well, allowing you to target specific muscle groups for better development and injury prevention.

Cardio workouts play a crucial role beyond just burning calories—they improve cardiovascular endurance, enhance recovery, and allow you to train harder over time.

A strong aerobic base helps lower heart rate between sets, reduces fatigue, and speeds up recovery between workout sessions.

Whether it’s steady-state cardio, interval training, or sport-specific conditioning, including some form of cardio in your routine will improve your ability to handle more volume in strength training and recover more effectively.

Physical conditioning improvements allow for more exercise and better recovery in the future, making a balanced approach necessary for maximizing results.

Whether your goal is muscle gain, fat loss, or overall athleticism, integrating both cardio and strength training ensures you build a strong, efficient, and resilient body.

Pro Tip: Do not underestimate the power of mindful breathing during your workout. Deep and controlled breaths can help carry oxygen to your muscles more efficiently, enabling you to work out longer or harder.

9.) Try High-Intensity Interval Training

Incorporating High-Intensity Interval Training (HIIT) into your routine can take your fitness to the next level. HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity movement, making it an efficient way to burn calories, build endurance, and improve cardiovascular health in a short amount of time.

When performed correctly, HIIT increases calorie burn both during and after workouts through the afterburn effect (EPOC), where your body continues to burn calories post-exercise. It also enhances aerobic and anaerobic conditioning, improving stamina and recovery speed for strength training and other activities.

HIIT can be customized to fit your goals, whether through sprints, bodyweight circuits, kettlebell exercises, or cycling intervals.

Tabata workouts are the simplest HIIT workouts in my opinion, and even these 4-minute HIIT workouts can make a big difference!

Since it places significant demand on the body, it’s best to integrate HIIT strategically, balancing it with strength training and proper recovery to avoid overtraining.

10.) Change Up Your Routine

Switching up your exercises and workout styles can lead to better long-term progress by preventing plateaus and keeping training both engaging and effective.

While consistency is key for results, doing the same workouts for too long can cause your body to adapt, reducing the effectiveness of training.

Gradual adjustments in exercise selection, rep schemes, intensity, and training methods help stimulate new muscle growth, improve strength, and enhance overall athletic performance.

That said, changing routines too often can hinder progress, as muscles need time to adapt and improve under consistent training loads.

A better approach is to stick with a solid base of compound movements while rotating assistance exercises, training techniques, or rep ranges every few weeks.

Incorporating new challenges, such as tempo training, supersets, or different cardio modalities, can also help push past plateaus without overhauling your entire routine.

Additionally, you can consider taking your exercise routine outdoors.

Fresh air and nature’s view may improve mood and motivation, making workouts feel less strenuous. From trail running to park yoga sessions, outdoor workouts provide variability and a refreshing change of pace.

Strategic variety not only prevents boredom but also improves movement efficiency, builds resilience, and reduces injury risk.

By making small, purposeful changes over time, you’ll keep progressing while maintaining the structure needed for sustained improvement.

11.) Scale Up Gradually

Progress in fitness doesn’t come from rushing into heavy weights or high-intensity workouts too soon—it comes from gradual, strategic progression.

Increasing weight, intensity, or workout volume too quickly can lead to injuries, burnout, and stalled progress.

Instead, a structured approach that allows your body to adapt, build strength, and improve endurance safely is key to long-term success.

Gradually increasing resistance, reps, or intensity over time—known as progressive overload—helps stimulate muscle growth and strength without placing unnecessary stress on joints and connective tissues.

Whether you’re adding weight to your lifts, increasing running mileage, or advancing to more difficult exercises, scaling up in controlled increments ensures steady improvements while reducing the risk of setbacks.

Patience and consistency will always outperform reckless intensity. By focusing on small, incremental progressions, you’ll develop greater strength, endurance, and overall resilience, allowing for sustainable and injury-free gains over time.

12.) Cool Down Properly

A proper cooldown is just as important as the workout itself when it comes to enhancing recovery, preventing injuries, and maintaining long-term progress.

After an intense session, abruptly stopping can leave your muscles tight and fatigued, increasing the risk of soreness and stiffness.

Cooling down gradually allows your heart rate and breathing to return to normal while promoting better circulation, which helps clear out metabolic waste like lactic acid.

Post-workout stretching is a key component of cooling down, as it improves flexibility, reduces muscle tension, and supports joint mobility.

Holding static stretches for 20 to 30 seconds per muscle group helps relax overworked areas and prevents imbalances that could lead to injury over time.

In addition to stretching, foam rolling and self-massage tools like massage guns can further aid in recovery by breaking up tight fascia, improving blood flow, and reducing post-workout muscle soreness.

By prioritizing a proper cooldown, you’ll speed up muscle recovery after workouts, stay more mobile, and lower the chances of injuries that could keep you from training consistently.

13.) Have a Protein Shake After Your Workouts

Consuming a high-quality protein shake after your workout is one of the best ways to support muscle recovery, muscle growth, and overall performance.

After intense exercise, your muscles are primed for nutrient absorption, making post-workout protein intake crucial for repairing muscle fibers and replenishing amino acids lost during training.

Whey protein is an excellent option due to its fast digestion, high leucine content, and complete amino acid profile, which efficiently stimulates muscle protein synthesis.

For those who prefer plant-based options, pea, rice, or hemp protein can still provide ample recovery benefits when combined for a complete amino acid profile.

When comparing whey vs plant protein powders, I generally prefer plant-protein powders due to their higher micronutrient content. My favorite post-workout protein is Garden of Life Protein and Greens.

It’s a high-quality plant-based protein that also contains added greens for extra micronutrient support, making it a great choice for recovery and overall health.

In my opinion, it’s also the best protein powder available at Walmart because it offers excellent quality at a very good price, making it a convenient and affordable option.

Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

A protein shake is especially useful for those who struggle to consume enough protein from whole foods. It offers a quick, convenient, and easily digestible way to meet daily protein needs.

Pairing your shake with a source of carbohydrates, such as fruit or oats, can further enhance glycogen replenishment and accelerate recovery, helping you train harder and recover faster for your next session.

14.) Consume a Recovery-Boosting Diet

Eating the right foods after a workout is essential for repairing muscle tissue, replenishing energy stores, and promoting overall recovery.

A well-balanced post-workout meal should include high-quality protein to support muscle repair and carbohydrates to restore glycogen levels, both of which are crucial for optimizing performance and reducing fatigue.

For protein, lean sources like chicken, fish, eggs, Greek yogurt, and plant-based options like tofu or lentils provide the necessary amino acids for muscle recovery. 

Carbohydrates such as sweet potatoes, rice, quinoa, or fruit help replenish glycogen levels, ensuring your body has the energy needed for your next workout.

Adding healthy dietary fats like avocados, nuts and seeds, or olive oil can further support recovery by reducing inflammation and aiding nutrient absorption.

Maintaining a well-balanced diet beyond the post-workout window is just as important.

Prioritizing whole, nutrient-dense foods throughout the day ensures your body gets the vitamins, minerals, and antioxidants necessary for sustained recovery and long-term progress.

By consistently fueling your body with the right mix of macronutrients and micronutrients, you’ll recover faster, build strength more effectively, and improve overall performance.

15.) Get Enough Rest

Proper rest is just as important as training when it comes to muscle recovery, growth, and overall performance.

Many people focus on pushing harder in the gym but neglect the critical role that rest periods during workouts and recovery days between training sessions play in preventing overtraining and injuries.

Without enough rest, the body doesn’t have time to repair muscle fibers, leading to decreased performance, increased soreness, and a higher risk of burnout.

Beyond workout recovery, getting high-quality sleep is one of the most powerful tools for improving fitness.

Sleep and fitness are intricately related, as sleep is when muscle repair, hormone regulation, and cognitive restoration occur, all of which are essential for building strength, burning fat, and maintaining energy levels.

Poor sleep can lead to increased cortisol levels, reduced recovery, and diminished performance over time.

To get better sleep, consider natural sleep aids like Qunol Magnesium Glycinate, which helps relax muscles and promote restful sleep.

Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Other effective strategies include progressive muscle relaxation before bed, meditation, avoiding screens before bedtime, and maintaining a consistent sleep schedule.

Creating a dark, cool, and quiet sleeping environment also enhances deep sleep, allowing the body to fully recover.

By prioritizing both rest between workouts and high-quality sleep, you’ll optimize muscle recovery, reduce injury risk, and ensure you’re consistently performing at your best.

16.) Partner Up

Finding a workout partner can be a game-changer for motivation, accountability, and performance.

Training with a partner adds friendly competition, extra encouragement, and a sense of commitment, making it easier to stay consistent.

A good workout buddy can also push you to train harder, try new exercises, and maintain proper form, all while making workouts more enjoyable.

17.) Invest in Good Gear

Quality exercise gear is an investment in both performance and injury prevention.

A good pair of training shoes provides proper arch support and stability, reducing strain on joints and lowering injury risk. 

Moisture-wicking workout clothes keep you cool and comfortable, helping you focus on performance instead of discomfort.

Technology can also enhance your workouts. 

Fitness trackers, heart rate monitors, and workout apps offer valuable insights into progress tracking, heart rate zones, and calorie expenditure, allowing you to train smarter and optimize results.

18.) Use Music to Stay Motivated

Music is one of the most powerful performance enhancers in the gym. The right playlist can boost energy levels, improve focus, and help regulate workout intensity.

Fast-paced beats can increase endurance, while rhythmic tracks help maintain a steady pace during cardio or weightlifting sessions.

Take the time to curate a personalized power playlist that keeps you motivated to workout.

19.) Hire a Personal Trainer

If you’re serious about improving your fitness, hiring a personal trainer can accelerate your progress.

Trainers offer expert guidance, personalized workout plans, and real-time feedback on technique, ensuring you train effectively and safely.

They can also help identify weaknesses, set realistic goals, and adjust your program for continued progress.

If you’re struggling with form, motivation, or programming, a trainer can be a valuable resource for better results.

If you don’t think you want a personal trainer but would like additional support to help plan workouts and keep you on the right track, hiring an online fitness coach like myself can provide help in a variety of ways.

20.) Maintain a Positive Mindset

Your mindset directly impacts your performance in the gym.

A positive attitude builds confidence, increases motivation, and keeps you focused on progress rather than setbacks.

Instead of dwelling on challenges, view each workout as an opportunity to improve.

Even small gains add up over time, so stay patient, celebrate progress, and trust the process.

21.) Aim for Consistency

Consistency is more important than perfection when it comes to fitness.

A structured and sustainable workout routine leads to greater long-term progress than sporadic, high-intensity efforts.

The key is to show up regularly, even on days when motivation is low.

Over time, consistency conditions both your body and mind for higher performance, ensuring steady improvements in strength, endurance, and overall health.

22.) Listen to Your Body

Pushing through discomfort is part of training, but ignoring pain, fatigue, or signs of overtraining can lead to injury and setbacks.

Learning to differentiate between normal muscle fatigue and actual pain is crucial for long-term success.

If something feels off, take rest days, adjust your intensity, or modify movements as needed. 

Proper recovery is just as important as training, so listen to your body to stay strong and injury-free.