Preparation nation

So my trainer wasn’t able to do our regular session today. It’s Tuesday so it would normally be legs. Therefore, I decided I’d just go and do some leg stuff at the gym. MISTAKE. I turned up with no plan in mind and just meandered around looking for things to do. Well I didn’t as such. Here is what I did:

• Leg curl
• Leg extension
• Walking lunges
• Glute step down thingy
• Hip abduction

Now, whilst it turned out I covered most of the leg muscles I like to cover it could have gone worse. The problem with winging it is you tend to do your favourite exercises and don’t necessarily do the most effective workout. You either miss major muscle groups or completely overwork others. So here are my tips:

• If you have a PT ask them to do sessions for you outside of your usual sessions
• If you can’t afford this next option is online only training.
• If this is also out of your budget, get learning. Google which exercises are good food which muscles and learn how to do a wide range. Learn how to use a variety of equipment. Ask the staff at the gym to show you.
• You can now plan sessions. Plan to tailor your work out to either cover your entire body or a specific group if you work out more often.
• Don’t forget your warm up or stretches. Put it in the plan.
• Plan how many reps and sets of each exercise you will do then you have a goal to reach. Otherwise you will just stop when it gets a little bit hard.
• Don’t completely neglect one group just because it hurts or you haven’t done your research.
• Don’t overdo your favourite and don’t overdo one area. Nobody wants to look like a triangle.
• WRITE IT DOWN. You won’t remember it when you get to the gym. Unless you are Rain Man and then I’ll let you off.

Of course professional help is always better or you can try some of the stuff from trainers that floats around, such as Emily Skye or Kayla Itsines, but if you need to do your own session- do it right!

🧳 UNPACKED

The Mistake: This was The Gym Era when my trainer couldn’t make our Tuesday leg session, so I winged it. Big mistake. Turned up with no plan, meandered around looking for things to do. Covered most leg muscles by accident (leg curls, extensions, walking lunges, glute step-downs, hip abduction), but it could have gone much worse.

The Problem with Winging It: You do your favourite exercises, not necessarily the most effective workout. You miss major muscle groups or completely overwork others. No structure = mediocre results.

How to Plan Your Own Sessions:

If You Can Afford It:

• Ask your PT to write sessions for you to do solo
• Online-only training programmes

If You’re on a Budget:

• Get learning: Google which exercises work which muscles
• Learn to use variety of equipment
• Ask gym staff to show you how machines work
• Plan sessions to cover full body or specific groups
• Include warm-up and stretches in the plan
• Set reps and sets as goals (otherwise you’ll stop when it gets hard)
• Don’t neglect difficult groups
• Don’t overdo favourites – nobody wants to look like a triangle
• WRITE IT DOWN – you won’t remember at the gym (unless you’re Rain Man)

Worth Knowing: Professional guidance is ideal, but if you’re going solo, do your research first. A bad plan is better than no plan. And actually write it down – your brain at home planning the session is much smarter than your brain in the gym looking at equipment wondering what to do next.