Exercise Effectively: 4 Tips to Optimize Your Next Workout

Like anything when it comes to health, exercise routines often vary from person to person. Everyone has their own physical goals, activity levels, and energy capacity. Each of our bodies is unique, and we all engage in different types of exercise from cardio and strength training to calisthenics and Pilates. 

For those of us that are just beginning our exercise journey, or even those that have finally figured it out, there can be a lot of debate as to which specific exercises work best. It’s in that chaos that one important aspect of any physical routine can sometimes get overlooked: the habits we follow outside the gym. 

Although we might tackle our physical health a little differently, healthy pre- and post-workout habits are one thing we can all learn to implement. Our gains aren’t just built in the gym! The way we care for our bodies to prepare for physical activity and how we engage in meaningful recovery make a big difference in not just how consistently we show up but also our longevity overall. 

So, here are a few ways that all of us can level-up our game and maximize the benefits of our workout routine!

Functional Fuel

It’s no secret that the nutrients we use to fuel our bodies have a major impact on our general health, but it can also affect how much we get out of our exercise routines. You might have heard of things like creatine, pre-workout, or other supplements thought to assist our bodies during higher periods of activity. But why do they work? 

Pre-workout powders are generally a combination of compounds like caffeine, creatine, and amino acids (1). Caffeine is a great way to boost energy and alertness, leading to enhanced performance. Creatine, which can sometimes be taken on its own, is actually produced naturally in the body. It supports energy, muscle mass, and strength. It’s even been shown to improve recovery. There is some research suggesting that creatine can be most useful if taken after your workout (2), but it is clear that as long as you take it close to your session you can make the most of its helpful properties.

Though these supplements are a great way to boost energy and support our gym sessions, they don’t do all the work! Fueling our bodies with a well-rounded diet will always be a cornerstone of our health. Ensuring that we meet those core tenets of nutrition like protein, fiber, and complex carbs gives us the strength and foundation to really reap the benefits of every gym session. 

So, opt for balanced meals before a workout, adjusting for smaller and more easily digestible foods the closer to your activity (3). Prioritizing metabolic health by maintaining a regular eating schedule is another key way to boost energy levels, muscle growth, and weight loss (4).

Watching Water Intake

Another aspect of a good exercise routine is hydration. While it might sound simple, hydration is crucial for performance and recovery, too (3)! Fluids regulate body temperature, heart rate, mental acuity, and digestion so you can optimize the effects every gym session and feel good doing it (5).

Sipping on water throughout your workout session offsets the water lost through sweat. About eight ounces of water every 10-20 minutes is recommended, but you may need extra support from electrolytes if you’re sweating heavily (3). Sport drinks and other electrolyte-rich beverages like The Plug Drink can help you there! Just make sure not to overhydrate since the excess fluid can lead to cramping.

When Matters, Too

When we exercise can also change the benefits we get from our workouts! While the best time won’t always be the same for everyone, there are some general observations to note.

Hitting the gym before work early in the morning is sometimes debated on social media, but there are actual advantages to it! The morning is generally less busy and can help set a positive vibe for the rest of the day. However, evening workouts may be more appealing as our performance tends to peak later in the day. A later workout also allows for plenty of time to fuel beforehand. Plus, the ability to take in oxygen is elevated in the evening, which may lead to increased performance (6).

But don’t let that stop you from taking inventory of your own schedule! Knowing and paying attention to your body is crucial. Take note of the times when you have the highest energy naturally, whether early in the day or into the evening. Just be aware of how your body responds and keep experimenting to find the best time for you!

Reliable Recovery

Last but not least is cooldowns! During any workout, we subject our muscles, tendons, and joints to pressure. Our bodies endure cell and tissue damage, which if not cared for can lead to increased risk of injury over time. 

Active cooldowns are lower intensity movements that facilitate recovery, particularly for the heart and lungs. Jogging, swimming, and yoga are some common ways to engage in an active cooldown. This type of activity prevents white blood cell levels from falling and may support quicker oxygen recovery (7).

Passive cooldowns consist of very little movement. Taking a breather by sitting, lying down, or even lightly stretching are considered passive forms of cooling down. This supports muscle recovery and is especially useful if your energy levels are quite low or your heart rate is higher than normal (7). 

Whether your cooldowns are more active or passive, giving yourself time to recover after a hard workout can make or break your overall routine. Increased soreness and other factors could cost consistency in the long run, so making sure you rest properly — especially at the beginning of your journey — might mean that you stick to your goals longer and actually generate the results you’re looking for!

One Thing to Remember

Keep in mind that the best workouts are the ones you actually do! Your body may operate well one day and differently the next, so always pay attention to how you’re feeling and adjust your routine accordingly. 

By fueling up with nutritious food and supplements as needed, staying hydrated, scheduling your workouts when it’s best for you, and recovering smarter, you allow yourself to get more out of every session. These pre- and post-workout habits set the foundation for long-term stability to keep you on track for every one of your goals. 

Our fitness journeys all look a little bit different, but the healthy habits we build outside the gym are something we can all work on to maintain consistency and keep results on the rise. Taking care of our bodies in every part of life is one of the best things you can do for your health in the long run. And your workouts will thank you for it!

Bibliography

1. Landes E, Hill A. Should You Take Pre-Workout Supplements? [Internet]. Healthline. Updated 2026 Jan 30. Available from: https://www.healthline.com/nutrition/pre-workout-supplements#benefits 

2. Ogbonna E. The Best Time To Take Creatine for Strength, Muscle, and Recovery [Internet]. Health. 2026 Jan 16. Available from: https://www.health.com/when-to-take-creatine-11886885 

3. The Best Time to Eat for Optimal Performance [Internet]. Texas Health. 2025 Apr 21. Available from: https://www.texashealth.org/areyouawellbeing/Staying-Fit/The-Best-Time-to-Eat-for-Optimal-Performance 

4. Tilley M. Metabolism 101: What is it, why is it important, and how can you improve yours? [Internet]. Factory Weights. 2023 Sept 18. Available from: https://www.factoryweights.co.uk/blogs/news/metabolism-101-what-is-it-why-is-it-important-and-how-can-you-improve-yours 

5. Exercise - the low-down on hydration [Internet]. Better Health Channel | Victoria State Government. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-the-low-down-on-water-and-drinks 

6. Jagjim A, Erickson J, Gende A. Exercise conundrum: When's the best time to work out? [Internet]. Mayo Clinic Health System. 2024 Jun 12. Available from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/best-time-of-day-for-your-workout 

7. Why is a Cooldown Important After Exercise & Workout? [Internet]. Sunny Health & Fitness. 2022 Jun 23. Available from: https://sunnyhealthfitness.com/blogs/health-wellness/why-is-a-cooldown-important-after-exercise-workout?srsltid=AfmBOopjwZZzPurDRuPk4QZcB69OdOwyssg3YjiU6wFzIkiTmNZM1qD9