Fitness Nutrition Forums

8 Workout Efficiency Tips from Pro Trainers


From rep ranges to number of sets per muscle to workout frequency to types of workouts, fitness trainers tend to disagree on a lot of things. However, there are a few things that they agree on that will make your workout far more efficient.

Here are eight tips from pro trainers that will ensure you have the most effective, most efficient workout possible:

  1. Training Is Only 50%

    If you're following an unhealthy diet, you're never going to see the results you want. All trainers agree that you can never "out-train a bad diet," meaning you'll never be able to work hard enough to get in shape if you're not eating well. Your diet is a very important part of your fitness, so make sure that you're eating right (check out the Diet Articles for pro advice).

  2. Be Consistent

    Whether you work out every day, train in a two-day split, or work out each muscle only twice per week, consistency is the key to improvement. A routine is an important part of getting the results you're aiming for, so plan your workouts and stick to them.

  3. Sleep More

    How is sleep related to the efficiency of your workout? Well, when you sleep, your body produces all of the hormones that cause muscle growth, and it makes repairs to the muscles that have been damaged during your workout. The only way that you will see proper progress in muscle mass and strength is by getting a solid seven to eight hours of sleep every night.

  4. Drink More Water

    Your energy level isn't the only thing to suffer when you're dehydrated -- your entire body slows down as well. Some trainers recommend the following for determining how much water to drink: take your body weight in pounds, cut it in half, and that's the number of fluid ounces of water you should be consuming every day.

  5. Stretch Before and After

    Stretching is a supremely important part of your workout, as every trainer will agree. If you work out with cold muscles, your risk of injury is higher. However, stretching also makes room for your muscle fibers to expand, meaning stretching leads to more effective muscle growth. Warming up before and cooling down after working out is the key to seeing results more quickly.

  6. Be Positive

    If you're always gloomy about your body, you're not going to have the motivation and inspiration to stick with a workout for the long haul. Positivity is the key to your success, and having a positive attitude will help you to keep making those strides of progress in the direction of reaching your goals!

  7. Take Time Off

    All trainers will agree that recovery is just as important as the workout itself. When you push your body hard, it can only handle so much strain before it becomes overworked. Depending on the intensity of your workout, you should take at least 48 hours between workouts -- 72 hours in some cases.

  8. Form Is Key

    No matter what type of exercises you do, every trainer will tell you that maintaining the proper form is the most important part of your workout. Lift speed, number of sets, amount of weight, and even the type of movements you do don't matter if you aren't using the right form.
Follow these tips for MAXIMUM workout efficiency.


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Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise -- he does so six days a week -- and loves to share his passion for fitness and health with others.

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