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5 Ways to Supercharge Your Workout

Getting in a great workout isn’t only about what you do when you’re at the gym. What you do in the hours or minutes before an exercise can be vital in helping you achieve your fitness goals. Preparing before the gym is huge, and some simple workout tips before you hit the gym can make the difference in results. Taking the time to hone those habits can be fitness game-changers, allowing you to get the most out of the workout. That means all your enthusiasm, motivation, and sweat you put into your workout will go toward reaching your fitness goals. Whether you want to get stronger, run longer, complete a circuit without taking extra rest, or feel like a beast after you crush some lifts. Tropika Club shares what you can do before your exercise session to make your workout work for you.

No Time to Read? Here’s a Snappy Summary of This Article

  • Set a goal, any goal. Break up your big fitness goal into smaller, manageable chunks that will motivate you and boost your confidence.
  • Start with a robust plan. Follow a plan that will guide you to your goal and keep it handy during your workout. Modify it as needed to suit your needs and preferences.
  • Be intentional about how you use your phone. Use your phone as a tool to track your progress, listen to music, or watch videos that inspire you. Avoid using it as a distraction that takes away from your focus and intensity.
  • Pay attention to the timing of your snacks and meals. Eat a balanced snack or meal one to three hours before your workout to fuel your body and prevent hunger. Avoid eating too close to your workout or skipping food altogether.

1. Set a goal, any goal.

If you want to make the most of your workout, it helps to think this through before you reach the floor: What do you want to get out of your workout? And even more broadly, what do you hope to gain from your overall fitness regimen? Maybe you have specific goals of getting stronger, increasing your endurance, or changing your body composition. Or perhaps you want to improve your movement each day, break out of a workout rut and expand your repertoire to try more new things or find a type of exercise you enjoy.

These small goals are vital to stoking your motivation and boosting your confidence and persistence for the long haul, according to a 2017 study published in Organizational Behavior and Human Decision Processes. That’s because they seem inherently more doable, and once you start crossing them off the list, the big picture starts to feel way more attainable. So one of the solid pre-workout tips is to break up your goal into manageable chunks. Challenge yourself to try a new fitness class once a week if your main goal is to shake up your workout, or to add a few more minutes of running without walking each time if your goal is to run a long race.

5 Ways to Supercharge Your Workout

2. Start with a robust plan

Whether your goal is performance-based or more holistic, you need a plan that’ll get you there. And that means making decisions well before you get to the gym, not once you arrive. The idea is that having a concrete plan gives you a road map to those goals you set.

Whatever plan you’re following, be sure to keep it handy. Keep a paper copy of this plan or have it on your phone, and bring it to your training sessions every time. That way, you don’t have to wing it when you get to your workout. The plan will guide you, but don’t be afraid to modify it.

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3. Be intentional about how you use your phone.

If you bring your phone with you while you work out, take some time to do a quick check-in about how that’s working for you. Do you use it mindfully, like to measure your rest times, fire up a playlist, or refer to your exercises or instructions? Or do you find yourself mindlessly scrolling through your social feeds or distracted by incoming texts or emails? If it’s the latter—and you feel like it’s messing with your concentration—consider putting your phone on “do not disturb” or aeroplane mode, or making a rule with yourself as to how often you can check or respond to notifications.

That doesn’t mean leaving your phone in the car (unless that helps you), but instead potentially seeing it as a tool that can help you shift your mindset. For example, you can download a killer playlist, listen to a fitness-motivation podcast, or use a mindfulness app for five minutes of visualisation and breathing right before you exercise.

By evaluating a potential distraction—and working to alleviate it—you’ll be able to focus more on the mind-muscle connection in your workout, Thomas says, which will help keep your form on track. Plus, you may be better able to pick up on the little warning signs (like that slight ache in your lower back when you deadlift) that let you know your form needs adjustment back into alignment.

5 Ways to Supercharge Your Workout

4. Pay attention to the timing of your snacks and meals.

What you eat—or don’t eat—and when you do so can make or break a workout. We’ve all had those workouts when we’re too hungry to bang out another rep, or just a little too full from that last-minute, in-the-car snack. But like many things in the nutrition world, there’s not a one-size-fits-all recommendation for how exactly you should eat to make the most out of your workouts. While there are some generalised recommendations out there about food choices—for example, the standard advice is to avoid eating too much fibre and fat, you likely need to overeating what works best for you.

The key is paying attention to how your eating strategies affect your workouts and, if necessary, tweaking them to see whether that makes you feel any better. Still, there are some guidelines you can look to: Most people benefit from eating a full meal about two hours before training, says Andrews, and may supplement with a small snack about an hour before exercise. If you eat too close to your workout—like a meal within a half-hour of start time—you may end up experiencing G.I. distress because your gut is still working hard to digest the meal. The primary strategy here is to track what you eat, at what time, and how you feel during each workout to pinpoint what works and what doesn’t.

5. Tweak your warm-up to finish strong.

When you think of a warm-up, stretching probably comes to mind. But static stretches—think the gym-class staple of bending over to touch your toes—and ballistic stretches aren’t the best choice. That’s because you’re trying to stretch a “cold” muscle, which doesn’t prime your muscles for the constant movement of your workout, and may even increase your injury risk because your muscles aren’t ready for more intense activity. Instead, think about warming up by performing the specific movements you’ll be doing in the workout, he says, since those will be the muscles working and the range of motion you’ll be using.

If you’re doing strength training, try five minutes of light cardio to get your blood flowing, whether it’s brisk walking or a few sets of dynamic moves like jumping jacks. Then you can continue with light, movement-specific warm-up sets using much less weight than you will for your actual workout. In general, the heavier the weight is, the more warm-up sets you need If you’re sore or stiff from previous training, add a rep or two to each warm-up set, or an additional set, and take a little more extended rest between sets.

If you’re doing cardio instead of strength that day, you still want to focus on doing a warm-up specific to your range of motion—check out this five-minute warm-up before a run, for example. For a workout that’s more of a circuit-training focus, you can still get dynamic by blending these, like doing jumping jacks and then lunges and arm circles.

In general, keep in mind that your prep is part of your workout. Getting in the right mindset, having a plan, knowing the pre-workout food that seems to be right for you—it’s all essential. Your workout doesn’t start as soon as you begin moving—it starts when you start getting ready.


So there you have it, five ways to supercharge your workout and get the most out of your fitness journey. Whether you want to lose weight, build muscle, run faster, or just feel better, these tips can help you achieve your goals and have fun along the way. Remember to set realistic and specific goals, follow a plan that suits your needs and preferences, use your phone wisely, eat well before and after your workout, and warm up properly to prevent injuries and improve performance. By following these simple steps, you can make your workout work for you and enjoy the benefits of a healthy and active lifestyle.

At Tropika Club Magazine, we are passionate about helping you find the best fitness tips, deals, and services in Singapore. We believe that everyone deserves to look and feel their best, and we are here to support you in your wellness journey. Whether you need a personal trainer, a gym membership, a yoga class, or a massage session, we have got you covered. Check out our website for the latest articles, reviews, and offers from our trusted partners. You can also join our community of fitness enthusiasts and share your experiences and insights with others. Together, we can make fitness fun and accessible for everyone. Thank you for reading and stay tuned for more!


Frequently Asked Questions (FAQ)

Q: What are some examples of goals I can set for my workout?

A: Some examples of goals you can set for your workout are:

  • To increase the number of repetitions or sets you can do with a certain weight or resistance level
  • To improve your speed, distance, or time for a specific cardio activity
  • To master a new skill or technique, such as a pull-up, a push-up, or a plank
  • To reduce your body fat percentage or increase your muscle mass
  • To enhance your flexibility, mobility, or balance

Q: How can I find a plan that works for me? 

A: There are many ways to find a plan that works for you, such as:

  • Consulting a personal trainer or a fitness coach who can design a customized plan for you based on your goals, preferences, and fitness level
  • Following a reputable online program or app that offers various plans for different goals and fitness levels
  • Joining a group class or a fitness community that provides guidance and support for your workout
  • Creating your own plan by researching and experimenting with different exercises and routines

Q: What are some benefits of using my phone during my workout? 

A: Some benefits of using your phone during your workout are:

  • You can track your progress and performance using various apps and tools that measure your calories burned, heart rate, distance covered, etc.
  • You can listen to music or podcasts that motivate you and keep you entertained during your workout
  • You can watch videos or tutorials that demonstrate how to perform certain exercises correctly and safely
  • You can access online resources and information that can help you learn more about fitness and health

Q: What are some drawbacks of using my phone during my workout? 

A: Some drawbacks of using my phone during my workout are:

  • You can get distracted by notifications, messages, calls, or social media that take away from your focus and intensity
  • You can waste time by browsing, scrolling, or checking your phone unnecessarily
  • You can compromise your form and posture by holding your phone or looking at it while exercising
  • You can risk damaging your phone by dropping it, spilling water on it, or exposing it to sweat or dirt

Q: What are some examples of snacks and meals I can eat before my workout? 

A: Some examples of snacks and meals you can eat before your workout are:

  • A banana with peanut butter
  • A yogurt with granola and berries
  • A whole-wheat toast with avocado and egg
  • A smoothie with milk, protein powder, and fruits
  • A chicken sandwich with lettuce and tomato

Q: How long should I warm up before my workout?

A: The length of your warm-up depends on several factors, such as:

  • The type and intensity of your workout
  • The temperature and humidity of your environment
  • Your personal preference and comfort level

Generally, you should warm up for at least 10 minutes before your workout. However, you may need to warm up longer if you are doing a high-intensity workout, if you are exercising in cold weather, or if you have any injuries or limitations. You should also warm up longer if you feel stiff, sore, or cold.

Q: What are some examples of warm-up exercises I can do before my workout? 

A: Some examples of warm-up exercises you can do before your workout are:

  • Dynamic stretches that involve moving your joints and muscles through their full range of motion, such as arm circles, leg swings, lunges, etc.
  • Cardio exercises that increase your heart rate and blood flow, such as jogging, skipping, jumping jacks, etc.
  • Activation exercises that target specific muscles or areas that you will use during your workout, such as glute bridges, planks, squats, etc.
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