A reason we started this blog was to help us motivate in our journey to get healthier and fitter and adopt good habits.
Recently I joined a gym, and what I love about it is that it is a “smart” one. It has equipments from Technogym which you can connect to with your smartphone and create your own gym program and follow progress over time. This gym, called Space @8th Lock in Dublin, has an interesting onboarding process where one of their PTs is sitting down with you in an initial session, creating the smart program based on your needs and goal. In my case my goal for now is to build strength, muscle mass.
I’ll describe a bit how my current program looks. Please bear in mind that I am a newbie in this getting fit journey, and while my body type is quite lean and athletic, there is plenty of room to improve.
The program gives you a total estimated duration along how many expected moves you will perform.
It allows you to connect to your smartwatch or another HR measurement device to enrich your statistics.
Each workout is configurable, you can select how many sets to perform, repetitions, the weights if applicable and the break between sets.
When using a machine, you can log in to the machine via a QR code, allowing the app to get insightful data on how you perform the workout.
The exercise view contains instructional videos on how to correctly perform the exercises.
It shows which group of muscles you’ll develop in the particulare workout.
The app allows you to tailor the program as you progress, or in my case I have a monthly quick sync up session with one of the personal trainers there. If you work 1:1 with a PT, even better, they can see your progress quicker and adjust on the fly. Also, it features videos on how to perform the exercises and helps to keep your posture correct.
The key to a sustainable workout
Here are some advices that I got from my gym PT and from friends that share a similar journey, but more advanced than me, on how to keep your motivation going and set you up for success:
- Set Clear Goals: Before hitting the gym, it’s crucial to know what you want to achieve. Are you aiming to lose weight, gain muscle, or improve overall fitness? Setting clear, achievable goals will guide the creation of your routine and keep you motivated.
- Progressive Overload: Make sure your program progressively increases the resistance or the number of repetitions over time. This is crucial for building muscle and strength effectively.
- Focus on Form: Proper technique is more important than lifting heavy weights or doing fast repetitions. Spend time with a trainer or use resources to learn the correct form for each exercise. This investment pays off by maximizing the effectiveness of your workouts and minimizing injury risks.
- Diversity in Training: Incorporate a variety of exercises that target different muscle groups. This not only prevents boredom but also ensures all-round development and reduces the risk of injury.
- Listen to Your Body: Pay attention to how your body responds during and after workouts. If you feel pain or excessive fatigue, consider adjusting your routine. Rest days are essential; they allow your muscles to recover and grow stronger. Ensure you have rest days and consider integrating activities like stretching or yoga to enhance flexibility and muscle recovery. For now, I am working out twice a week and running one day.
- Track Your Progress: Use an app or a journal to keep track of your workouts and progress. This can be incredibly motivating and informative as you can see how much you’ve improved over time.
- Nutrition: Tailoring your diet to support muscle growth can make a significant difference. Focus on proteins, healthy fats, and carbohydrates, and consider consulting with a nutritionist to get a diet plan that complements your fitness goals.
- Stay Committed: Consistency is key in any fitness journey. Stick to your planned workout schedule, and don’t get discouraged by small setbacks. Over time, your efforts will yield visible results.
If you have any ideas or suggestions about my current program or you want to share some of your gym routines and workouts, feel free to drop a comment below. And for those of you on a similar journey, keep up the great work, and remember, consistency is key!
P.S. I am not in any way affiliated with the Space @8th Lock gym nor with Technogym, I just found their way of motivating people to stick to exercising pretty exciting and wanted to share my 2 cents with all of you.
