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[Fitness](/life/fitness)

 /  10 February 2025  

#  Expert Tips For A More Effective Workout  


If you want to get more out of your workouts this year, help is at hand. From simple ways to boost efficiency to better recovery strategies, these tips will help you feel stronger, move better and stay consistent, without spending any more time in the gym…  


ByTor West

  /  

[ Save To My Favourites ](/user/login?destination=/markdownify/node/44957)

 

  Image: Tatiana Timofeeva/Stocksy United 

 

 

 



 

 

 

 

#### Move For Your Mind, Not Just Your Body

“Many women start exercising to change their appearance, but the real magic happens when they shift their focus to how it makes them feel. Strength, confidence, empowerment and a sense of accomplishment are what keep people coming back – not just physical changes. When fitness becomes about feeling good rather than looking a certain way, it becomes a lifelong habit.” – [*Emma Simarro*](https://buildingbodyconfidence.com/)*, PT &amp; founder of Building Body Confidence*

#### Use Power Moves

“Short on time? Focus on compound exercises – movements that engage multiple muscle groups at once for maximum efficiency. Think squats, lunges, deadlifts, overhead presses and chest presses. These powerhouse moves give you a full body burn in less time, making every workout count. If you only have 20 minutes, pick four compound exercises and one core move. Do five sets with 45 seconds of work and 15 seconds of rest to ensure you’re hitting all the major muscle groups.” – [*Edwina Jenner*](https://www.edwinajenner.com/)*, PT*

#### Master The Basics

“If anyone saw my workouts, they would think they were boring. I do the same exercises repeatedly, and have been doing them for years, because I know that’s what works. If your workouts feel repetitive, that’s a good thing. Instead of jumping from one trending routine to another, focus on tried-and-tested compound movements. Repeating these movements consistently, while gradually increasing weights and improving form, is the key to real progress. Don’t get distracted by social media fads – simple, structured training works best.” – *Emma*

#### Lift Smart 

“Heavy and light weights matter – both have their place. One of the most common mistakes women make is avoiding strength training for fear of getting bulky. In reality, building significant muscle mass requires intense training and a calorie surplus. For a lean, toned look, mix heavy and light weights into your routine. Heavier weights help build strength and definition, while lighter weights – performed with higher reps – boost endurance and elevate your heart rate for a cardio effect. The key is variety.” – *Edwina*

#### Challenge Your Body

“One of the biggest mistakes women make is sticking with the same light weights for months, or even years. Your body adapts quickly, and if you don’t increase the challenge – be that lifting heavier, adding reps or working on your form – you won’t get stronger. Aim to lift as heavy as you can with good technique.” – *Emma*

 

 For a toned look, mix heavy weights for STRENGTH AND DEFINITION with lighter weights for a CARDIO BOOST.  
 

 



 

 

#### Sync Workouts With Your Cycle

“For women, syncing workouts to your cycle can improve performance and prevent burnout. Peak energy levels often occur during ovulation, making it the ideal time for high-intensity workouts. During the luteal phase, tapering intensity slightly can help maintain consistency without over-exhaustion. Instead of completely switching to gentle workouts, adjust intensity while maintaining a balanced mix of strength, cardio, and flexibility training.” – *Tana von Zitzewitz, master trainer at* [*Barry’s UK*](https://www.barrys.com/country-select/)

#### Have A Game Plan

“Walking into the gym without a plan is a recipe for wasted time. Having a structured session plan ensures you stay focused, know what exercises you’re doing, and avoid unnecessary procrastination. Whether you’re lifting weights or doing a Pilates session, having a clear game plan leads to better results.” – [*Aimee Victoria Long,*](https://aimeevictorialong.co.uk/) *celebrity PT*

#### Go Barefoot

“When safe, ditch your shoes during strength training. Going barefoot improves proprioception (your body’s awareness of its position), enhancing stability and grip during movements like squats and deadlifts. If you’re at the gym, opt for flat, minimal-support trainers like adidas Sambas to mimic the same effect.” – *Edwina*

#### Walk More

“Most of us aren’t getting enough steps in. Walking is a game-changer and is underrated when it comes to our fitness and health. Being in nature is powerful and has benefits for our mental wellbeing and hormonal health too. If you already walk a lot, add a weighted vest into your routine.” – *Emma*

 

 If you’re constantly sore, you may not be EATING ENOUGH TO SUPPORT RECOVERY.  
 

 



 

 

#### Breathe Better

“One of the most overlooked aspects of fitness is breathing. Learning to breathe properly – expanding your diaphragm instead of your chest – engages your core muscles more effectively and improves overall movement. Whether you’re lifting weights or flowing through a Pilates session, good breathing mechanics equates to stronger performance.” – *Aimee*

#### Fuel Properly

“Soreness isn’t the measure of a good workout – progress is. If you’re constantly sore, you may not be eating enough to support recovery. Proper nutrition – especially sufficient protein and carbs – is essential for muscle repair and growth. Under-fuelling can lead to injuries and fatigue, so prioritise eating well and hydrating.” – *Emma*

#### Don’t Underestimate Recovery

“Rest days aren’t lazy days – they’re when the magic happens. After two to three days of consecutive training, take an active recovery day to allow glycogen levels to replenish, reduce inflammation, and prepare your mind and body for the next session. Low-impact activities like walking, yoga or swimming will keep you moving while promoting recovery.” – *Tana*

#### Stop Chasing Soreness

“Soreness (DOMS) isn’t the goal – progress is. While pushing yourself is important, muscle soreness after every workout can impact your consistency. Instead of going all out every session, strategically plan one ‘max effort’ workout per week and leave a little in the tank for the rest. Training the same muscle groups in different movement planes ensures gains without unnecessary fatigue.” – *Tana*

#### Prioritise Sleep

“Muscle recovery starts with quality sleep. Deep sleep is when your body repairs and grows stronger. A magnesium bath before bed can help relax your muscles and reduce post-workout soreness, promoting a deeper, more restful sleep.” – *Edwina*

 

*Visit* [EDWINAJENNER.COM,](https://www.edwinajenner.com/) [AIMEEVICTORIALONG.CO.UK](https://aimeevictorialong.co.uk/), [BUILDINGBODYCONFIDENCE.COM](https://buildingbodyconfidence.com/) *&amp;* [BARRYS.COM](https://www.barrys.com/country-select/)

 

***DISCLAIMER**: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.*

 

 

 

 

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