HOW TO GET THE MOST OUT OF YOUR WORKOUT: THE ESSENTIAL GUIDE FOR THE PERFECT SESSION

Published: 11/04/2021, updated 16/10/2025 by Will Sendel

Training can feel overwhelming, whether you’re starting out or trying something new. In this guide, we’ll give you some clear, practical advice on where to start and how to build on your fitness journey.

Disclaimer: This article is a guide only. For personalised advice, consult a medical professional.

More goes into crushing a gym session than what you see online. Whether you’re starting your fitness journey or refreshing your passion, there’s a lot you’ll need to know if you want your hard work to go to good use. That’s where The Zone comes in. In this guide, we’re going to answer some of your biggest questions about training. From warm-up to cool-down, get ready to elevate your next workout.

STARTING OFF WITH THE BASICS

Before you do anything, you’re going to need to master the basics. Think of it like building a house – you can construct a beautiful looking place, but if you aren’t building on strong foundations then your effort is being wasted. Master the essentials and take it up from there.

PREPARING FOR GREATNESS WITH A WARM UP

An effective warm-up reduces the risk of getting injured when it comes to the more intense exercise, according to the NHS. Aside from the physical bonus of an effective warm up, it’s great for getting your head into workout mode. As you do it, think about what you want to achieve in the session.

So – how do you warm up effectively?

A good warm up should involve 5 minutes of low intensity movements. This might be gentle stretches, a fast-paced walk or skipping, but the aim is to engage as many muscles as you can. It should get your heart rate up, and your body and mind ready to crush your workout.

STAYING READY FOR NEXT TIME WITH A COOL DOWN

This is the same as a warm up – you should cool down after every session you do. Again, it’s a great way to prevent any injuries and get yourself in a positive headspace after your workout.

The cool down should be a bit longer than your warm up at about 10 minutes and should involve a mixture of low intensity exercises. You could jog, walk, stretch out your muscles or even hit some yoga poses, but if you want to get on top of your fitness journey, you’ll need a go-to cool down.

FINDING YOUR FORM

When you’re starting out, it is vital to master your form for the exercise you’re doing. It’s not as simple as just lifting weights – you need to make sure that you’re holding yourself and the weights in the right way. Some basics to remember are:

• Choose an appropriate weight – don’t go all in too soon
• Stop at a sensible number of reps – doing 30 easy reps isn’t as effective as 8 moderate ones
• Lift slowly and with control – a quick workout isn’t the best way to maximise your session

HOW TO START WITH YOUR WORKOUT

Okay, so you’ve warmed up and your ready to get going on workout. Where to start?

You need to decide what you want to achieve - why are you working out?

Before you do anything, you should create a goal that you want to work towards over time. Perhaps you want to lose some weight or improve your stamina. Maybe you want to build your strength, or finish your first 5k, or 10k or marathon… It can be a lot when you’re starting out. Do yourself a favour and break it down into achievable goals. Decide why you’re working out, and the how will fall into shape a lot more easily.

Once you’ve concluded why you want to work out and what you’re hoping to achieve, here is some guidance for where to start:

GENERAL WORKOUTS – THE GYM

If you want a general workout that will boost your all-round fitness, a gym is the perfect place to be. Whether you’re using the cardio machines to boost your stamina, the resistance machines for a guided strength builder or the free-weights for more versatility, the gym offers everything you need.

A lot of gyms have classes that cover all these bases, so if you’re new to it and want a guided routine, why not start with a group session?

BREAKING A SWEAT – HIIT WORKOUTS

High-Intensity Interval Training is an effective way to break a sweat and build your fitness. As it sounds, HIIT involves a series of intense exercise and brief recovery periods over the course of a session. The intensity of the workout is great for burning calories at a higher rate than you would in traditional workouts, so for beginners it’s a great choice.

BUILDING STAMINA – CARDIO WORKOUTS

A cardio workout raises your heart rate and boosts your cardiovascular system. It’s a popular choice that’s great for improving your stamina and burning fat for weight loss.

It could be a traditional workout, like a run or a bike ride, or it could be a shadow boxing session or game of paddle. Start at a pace you can hold a conversation, progress gradually, and pair your sessions with supportive footwear and breathable kit so every run, ride or padel game feels better than the last.

BUILDING STRENGTH – WEIGHTS

We touched on this in the general section, but if you want to build muscle then consider hitting the weights.

Sessions in the weight room can be daunting at first, but once you find your form it’s an effective way to boost your strength. The trick is to build up slowly; there’s no point lifting a heavy weight if you’ll end up spending 2 weeks recovering from it.

It’s ideal if you’re targeting different muscle groups. You can focus on your legs in one session, with leg press, squats and lunges, and the next session build your back with pull ups and lat pull downs.

MAKE THE MOST OF YOUR SESSION WITH OUR TOP TIPS

You’ve found your perfect form, you’re warmed up, you’ve got a goal in mind and are ready to start working. Here is our top advice to make sure that every workout you do is as effective as possible:

FUELLING YOUR TRAINING WITH SMART NUTRITION

Fuel your training right and you’ll feel the difference. A balanced diet is key for both performance and recovery. Before you train, aim for slow-release carbohydrates to keep your energy levels steady, and after your session, make sure to get enough protein to help muscles repair and grow.

Above all, stay hydrated – drink water before, during and after your workout to support endurance, focus and recovery.

MASTERING THE EQUIPMENT BEFORE YOU LIFT

Make sure you know your equipment before you start. Whether it’s a new machine at the gym or free weights you’ve never used before, take a moment to learn how it works. Watch a quick tutorial, ask a trainer, or read the guidance.

Confidence comes with familiarity, so take your time to set up and check your form before each lift or movement.

DRESSING FOR PERFORMANCE WITH GYM GEAR

Your training gear should work as hard as you do. Look for pieces that are breathable and moisture-wicking to keep you dry through every set.

Flexible, lightweight fabrics let you move freely, while seamless designs reduce irritation and chafing. The right gym clothes help you stay cool, comfortable and focused from warm-up to cool-down.

STEPPING IN STRONG WITH THE RIGHT SHOES

Your training shoes can make or break a session. Go for lightweight, breathable trainers that offer support without weighing you down.

Cushioning is key for cardio and high-impact training, helping to absorb shock and protect your joints. For strength work or mixed training, choose something flatter and more stable to keep you stable as your push through heavy lifts.

The trick to progress isn’t going to be in your next session. Or the one after, or in any one session - it’s about consistency. With a solid warm-up and cool-down, correct form, the right fuel and kit that keeps you comfortable, every session will be effective. Build gradually, listen to your body and celebrate the wins along the way.

Ready to level up? Explore our training gear, gym shoes and sports nutrition to crush your next challenge.