The Pre-Workout Routine
Contents:
What is a Pre-Workout Routine?
Benefits of Maintaining a Pre-Workout Routine
5 habits to Include in Your Pre-Workout Routine
What you do leading up to a training session is just as important as the workout itself. Here’s why priming your mind and body will help deliver an intense and enjoyable session.
Ever get to the gym and you just don’t feel like training? You’re tired and your mind is elsewhere?
The training session ended up being okay, but you know deep down you could’ve done more.
Avoiding days like those and having great workouts for weeks on end is simple: maintain a good pre-workout routine.
A pre-workout routine consists of the habits you regularly do leading up to a workout.
You may not have a well-thought-out routine, but you probably do have one.
It may simply be listening to music on the drive from work to the gym.
Whatever your current “routine” may be, read on and learn how to optimise it so you arrive at the gym charged and ready.
Creating and being consistent with a pre-workout routine has several benefits that fall under two overarching categories: priming the body and priming the mind.
Priming the body
Leading up to a workout, it's essential to adequately hydrate and fuel your body.
Almost all bodily processes require water, so to improve performance, hydrating is key.
Fueling your body is important too. By making the right food choices, you give your body the energy it needs to push through any challenge you throw at it.
Priming the mind
You prime your mind by being consistent with your pre-workout routine.
This is just as, if not more, valuable when it comes to preparing for an intense training session.
Going through the same habits in the same order before each workout will kick your mind into action, psyching you up to lift heavy and train hard.
No matter what you’re doing before a workout, whether you’re finishing up from work or just waking up, you can incorporate the following 5 habits into your pre-workout routine.
Snacks
Food choices can make or break a workout.
Have something light that is easily digested at least 30 minutes before training.
Simple sugars and some protein will do the trick. A good example is a banana and a protein shake.
Caffeine
Caffeine isn’t necessary, but it’s a nice touch. It’ll make you more alert and energetic, increasing focus and reducing brain fog.
Have an espresso shot or supplement with caffeine directly, but avoid energy drinks as they can cause bloating.
Music
Music is powerful as it can alter emotions and mood.
Use it to your advantage.
Listen to something upbeat to lighten the mood or drill or rock to get you energetic.
Visualisation
Visualising a workout frames your mind and prepares you for what’s to come.
Whether you want to hit a 1 rep max or simply complete a workout successfully, seeing and believing you can do it first will make it all the more likely.
Warming-up
Everyone knows warming up is great for the body to reduce the risk of injury, increase flexibility, and promote blood flow, but it also has benefits for the mind.
I’ve touched on how a pre-workout routine can prime your mind for training, well warm-up routines do something similar but on a smaller scale.
By crafting individualised warm-up routines for each workout, you indirectly prime your mind for the exercises to come.
For example, you may do pushups on chest day and arm swings on back day.
This gets the ball rolling and builds momentum, helping you stroll through the workout with relative ease.
Selecting habits that will elevate your training experience is great and it’s the path that I’d recommend.
A good pre-workout routine guarantees a good training session, and good training sessions allow for longevity and consistency.
For more information on nutrition, training, supplementation, and more, read Cutting Concepts - my ultimate fat-loss guide.