I see far too many people that spend hard earned time in the gym on exercises that don’t provide enough benefit. As long as you are healthy and have a good base in movement (squats, presses, push ups), this post offers advice on how to maximize your time in the gym.
Do you find yourself laying on your back? sitting in a chair? riding a bike or warming up for 20 minutes? There is nothing inherently wrong with this list but if you are trying to maximize your time and output, you can lay these exercises to rest.
If you are someone that is looking to stay in shape, build full body strength and only goes to the gym 1-3x per week, keep these four principles in mind.
- Lift something off the floor (e.g. dead lift)
- Lift something over head (e.g. push press)
- Carry something (e.g. farmers carry)
- Pull something (e.g. bent over row)
- Get up off the ground (e.g. Turkish get up)
**you don’t even really need the gym for these movements – think grocery bags, a napsack at home, and a mat to get off of**
By spending as much time on your feet and using multiple joints you maximize energy expenditure. Try your best to move from one exercise to the next with very little break.
Are there any principles that you live by? Push, pull for instance? Speed principles? I would love to hear some other ideas. Thanks for reading,