You should never go into the gym without a plan. Most people enter the gym and wing it. This usually leads to wasted time, trying to figure out what exercises to do. Before you know it, all your motivation is gone and your training session is a wash-out. This is by far one of the biggest mistakes you can make in your training. Every successful person who has transformed their body, followed a program. Obviously not all programs are created equal, but nevertheless it’s imperative to at least follow one. Here are 8 essential factors to an Awesome Workout Program:

Use compound exercises with Dumbbells and Barbells

Compound exercises allow you to work more muscle groups in a shorter period of time. Using free weights (i.e. dumbbells & barbells) are far superior to using any machine exercises for building a lean muscular body. Compound exercises (squats, pushups, overhead press) burn more calories and keep the joints healthy. Stop wasting your time on pre-set machines in your gym. Instead stick with the bodyweight and free weight exercises.

Train no more than 4 days a week

Training 3-4 days a week is far enough time to work all your major muscle groups. Using mainly compound exercises provides sufficient stimulus for your muscles to grow and burn fat. An intense workout 3-4 days a week is just what the doctor ordered. Doing more than this will eventually lead to injury and loss of motivation.

Do more work in less time

I am willing to bet that only 5% of people in the gym are working hard enough to see results. Most just go through the motion of the exercise, check their gut out in the mirror, and talk on the cell phone. You should be going in the gym to train hard, not hang out. Most people complete an exercise and then take a 5 minute break. That’s way too much time between sets. Cutting your rest time will improve your overall physique. You will burn more calories and have more time outside of the gym. Get in-train hard-Get out!

Proper warm-up

I still see trainers have their clients warm-up on the treadmill or elliptical. What a joke! The whole purpose of a warm-up is to prepare your body and Central Nervous System for the work ahead. Walking or running on a treadmill does not properly warm-up your muscles and nervous system. Performing mobility and specific exercises (i.e. pushups, jumping jacks, bodyweight squats) will help prepare your body for the motions it’s about to go through. A good warm-up helps you stay healthy and injury free.

No crunches or sit-ups

Sit-ups and crunches do not get you a lean midsection. In fact, they do far more damage to your back and neck. The movement of a crunch puts an extreme detrimental strain on the back at its weakest point. Your spine is meant to be in a neutral position. Doing hundreds of sit-up and crunches puts your spine in a constant flexed position. No wonder so many people have lower back pain. Trust me, your abs will get plenty of stimulus from the compound exercises you should be performing. Pushups, squats and pull-ups work your abdominals to a great extent. However, I realise that people still insist on doing direct abdominal exercises. Your workout program should not consist of any sit-up or crunches. Well-designed programs will instead use planks, mountain climbers, stability ball rollouts, bird dogs, and many other “safe” exercises when training the core.

Do exercises that are tough

People who don’t follow a program, will skip the tough exercises, because it’s too hard. Usually these are hard because your body isn’t use to them (for example- lunges, burpees, step-ups). Doing these exercises, that are tough, will burn more calories because your body is not used to that type of stress. Doing the hard stuff takes care of any muscle imbalances, thus building a symmetrical, healthy physique.

Always challenge yourself

You have to give your body a reason to change. If you don’t challenge your body, it has no motive to change. This is why you should always try to work a little harder, lift a little heavier and rest a little less, with each training session. The only way to do this is by tracking your progress and numbers with each workout. Take a training journal to the gym and record the weight you use with each exercise, track your rest periods, and write down how you feel. Now you have something to strive for and beat at your next training session!

Always use perfect form

Ever seen a person use incorrect form on an exercise? It’s like a train wreck. It’s painful to look at but you can’t help but to continue watching. Treat each repetition like it’s your last. If you feel your form giving way, stop the exercise and swallow your pride. Using improper form leads to injury and decreased muscle activation. If you’re not sure about the form of a particular exercise, have a professional trainer show you in person.