Whether your goals are to lose weight, gain muscle, increase your fitness, or just generally be healthier and more active, you want to find the best gym workout possible to help you reach those goals. While there are many gym workouts that claim to be superior to others, there isn't necessarily one best workout for everyone, and there are different factors to consider before you find the best workout for you.
Frequency
Frequency refers to how often you train. While there is no ideal amount of training you need to do, it is important that you train frequently enough so that you are making progress, yet giving yourself rest between sessions in order that your body can recover. Strength coach Jim "Smitty" Smith recommends taking week long breaks from training when you feel run down, and also having at least a day or two off every week. Aim to train in the gym at least twice, and up to a maximum of six times per week, depending on your schedule and how well you recover from training sessions.
Weight Training
Even if your aims don't involve getting bigger and stronger, weight training is still an important component in designing the best training program. The Mayo Clinic advises that all adults should partake in regular weight training as it helps to strengthen bones and joints, which reduces the risk of injuries, controls weight, increases fitness, and helps in the management of chronic conditions. Ensure that your weights program is balanced by including an equal number of exercises for the legs, chest and back, and base your training around compound movements -- squats, deadlifts, bench presses, and barbell rows. Always lift with perfect form and seek instruction from gym staff if you are unsure of how to do any exercise.
Cardiovascular Training
Cardiovascular training includes activities such as walking, running and cycling. It is important, as regular cardiovascular training will boost your fitness, burn calories, and help keep your heart and lungs healthy. Aim to do at least 30 minutes of moderate to high intensity cardio three to four times per week. In the gym you can choose any of the cardiovascular machines to train on, make up your own circuit with light weights, or join an aerobics class.
Mobility and Posture
Mobility and posture are two often-overlooked factors when designing the best gym program. Always begin your workout with a thorough warm up, focusing on low impact dynamic exercises such as body weight squats, lunges, arm swings and hand walkouts, and stretch any muscles that are tight. End your workout with some exercises to help improve your posture, such as face pulls and planks, and perform a cool down, which should include some low intensity cardio on any machine in the gym, and lots of stretching for all the muscle groups you worked in the session. Your gym may also offer yoga and Pilates classes, which are excellent for helping to improve posture and mobility.
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