• Delta Performance Coaches

Tips For a Successful Training Session

By Nikki Benson


How to be successful in your training:



1. Make a plan for the day's training.

  • This could be scheduling your training session in advance.

  • Writing out what you want to do that month/week/day.

  • Pick exercises appropriate for you and your goal(s).

  • Start with a plan you know you can commit to and progress from there. E.I. - wanting to go the gym everyday but knowing you can consistently manage going 2 days. Plan for those 2 days and be successful, rather than plan for 4 days only making it 2 days and feeling like a failure.

2. Set yourself up for Success!

  • Don’t try to over do it the first fews days and be too sore to come back for over a week. Feel out how your body response to the workout. If you can handle a bit more, try the next session, slowly building up the intensity that will challenge you, but also will be able to recover quickly enough to go back.

3. Set a goal for that day on training.

  • Pick a goal for the day that reflects your training session. (e.i. work up to a PR on a particular lift, run for a set time or distance, or hitting a number of reps - with good form of course) for a particular exercise or movement. After completing said goal you can either continue with your session or you can move on with your busy day knowing you did something at the gym!

4. Stay Focus.

  • Leave your phone on “do not disturb” this will allow you to stay focus and not get distracted by texts, calls or emails. They can wait 60 minutes. If you have to, leave your phone in your car, locker, or gym bag.

  • Don’t socialize and gossip for 10 to 30 minutes between sets. Those few minute here and there, add up. You can still chat but don't let it consume your time. Put your earbuds in and go! If you feel that is rude, then just politely let them know you have to get in and out and it was good to see them.

  • Set rest periods. If you have too, download an app, because we are blessed to live in a world where there is literally an app for everything! Keep them just long enough to recover from the movement but short enough to keep the heart rate going.

  • Keep the rest periods relevant to your goals. Fat-loss you will want shorted rest, strength base will be longer rest times. On a continuum 1-3 reps need 8-10 minutes, 4-6 reps need 2-5 minutes, 7-10 need 1-2 minutes, and 12+ about 1 minute or less.

  • Set a goal time to complete your sessions. This feeds into your rest periods but if you’re under a time restraint, setting a timer for 60 minutes or whatever time limit you choose will help.

Some key pointers:


Keep your sessions simple. Now, simple doesn’t mean easy, it means that the exercise you pick are not the fancy complex show stopper ones, but rather the core exercises: push, squat, hinge, pull, or carries. You can easily progress those by adding load or keep it spicy with variety of how they are executed or how you load it.


Keep a log of your workouts. Use an app or just an old school notebook. Write down what you did, reps, sets, load, etc. By keeping track of your training you will be able to give yourself a tool to help you know how you are progressing or where you went wrong and can easily fix it.


Don’t beat yourself up. If you miss a training session or two, just get back on track the next day. Don’t wait until Monday or the new month or the new year. The very next day, try again. You will find that it will be easier to get back on track each time and then staying on track will eventually be easy! Just keep going and don’t give up!


I hope these tips helped, and if they did share them with your fellow gym goers. You never know who could be struggling just like you and need a few words of wisdom from a more experience lifter.


Now, go out and have a great training session!!


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