5 Science-Backed Ways To Level Up Your Performance In The Gym

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Some days you have it, and some days you don’t. Not every workout is going to feel amazing, but there are simple things you can do to help create the right foundations for a good workout.

We’ve done the research to find the simplest and science-backed ways you can optimise your performance in the gym every single time. You might still have the occasional off-day, but remember that consistency is key when it comes to seeing results. Don’t let one bad day in the gym derail your progress. Always focus on the bigger picture.

Focus on the basics

You need to be well-fed, hydrated and well-rested every single time you set foot in the gym. Nutrition, hydration and rest are the foundation for a good workout. So if you’re neglecting the basics, anything you do on top of this will merely plug the gap. If you’re not sure how you should be fuelling up before a workout, you can learn more about pre-workout nutrition here.

When it comes to hydration, you should aim to drink around 250ml of water for every 15 minutes of exercise. Studies have shown that proper hydration improves athletic performance and cognitive function.

Sleep is also a key part of the performance puzzle. Basic sleep hygiene can make a massive difference to the quality of your sleep. For example, no caffeine after 2pm, consume dinner ideally 3 hours before bedtime and no exposure to bright light or screens one hour before bed.

Train with a plan and a goal

When you train with a plan, you train with purpose. Walking into a gym without a plan is a great way to stunt your progress. Studies have shown that working out with intention is the key to making your habit stick.

In a 2001 study, participants were split into three groups. The first was the control group, and they were asked to track how often they exercised over two weeks.

The second group were called the “motivation” group, and they were asked to track their exercise and read materials on the benefits of exercise.

The third group was called the “intention” group. This group was given the same motivational materials as the second group but was also asked to make a two-week plan for when and where they would work out and for how long.

The study found that 91% of the intention group exercised at least once a week, compared with just 38% of the control group.

There was very little difference between the control group and the motivation group, proving that motivation isn’t always enough to maintain consistency. While motivation might be great to kick start a new workout routine, it’s the habit of working out that will keep you going when the shiny glow of your new workout plan starts to wear off.

And this is where working out with a plan comes in helpful. When you know exactly what you’ll be doing when you arrive at the gym, you’re more likely to a) show up and b) give it your all.

Get yourself a partner (or a rival)

Accountability is everything when it comes to sustaining motivation and enthusiasm for your workouts. In fact, one study found that those who worked out with a friend were more likely to complete their training program and maintain their results.

The key here is to find someone who shares your fitness goals and has a similar training style to you. This way, you’ll always have the accountability and motivation to get up and get it done. And if you’re working towards the same goals, don’t be surprised if a little friendly rivalry creeps in. This can only mean good things for your workout performance.

Find the right playlist

When it comes to working out, science shows that music can be a powerful ally. Costas Karageorghis, one of the world’s leading experts on the psychology of exercise music, once described it as “a type of legal performance-enhancing drug.”

Music serves as a distraction that may help you to ignore pain and fatigue, elevate your mood, reduce perceived effort and increase your endurance. One small study found that listening to music before performing a bench press exercise “improved muscle power explosiveness and strength-endurance”.

Think about BPM (beats per minute) when building your ideal playlist.

For HIIT workouts, aim for a BMP between 140 to 180+.
For steady-state cardio like jogging, aim for a BPM around 120 to 140.
And for weightlifting and powerlifting, aim for a BPM around 130 to 150.

Get new workout gear

No, really! New workout gear can actually help to improve your gym performance. According to one survey, when people wear new exercise clothes, they perceive themselves as being more capable of completing the task at hand – whether that be lifting weights or running on the treadmill.

So if you’re feeling stuck in a rut with your workout routine, getting the right gear could be the answer and a different way to hold you accountable. When you have the right shoes, clothes and equipment, you’ll not only look good but feel good too – giving you the extra boost you need to take your workout to the next level.

Coach Michael

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