These 4 things you should do before every workout

Wouldn't it be wonderful if we could just go to the gym without having to think about it beforehand? Simply change, go to any machine, start working out, and achieve outstanding results almost effortlessly? It would truly be too good to be true. But as we all know, reality is quite different, as our bodies simply operate according to different principles. Furthermore, to ensure that the training doesn't fail to deliver the desired effect, it's essential to prepare each workout meticulously to be at peak performance.

1 – Prepare yourself mentally for the training

The most important step by far, and one that should never be neglected before a workout, is mental preparation. You might think that your mind doesn't have much influence on your muscle performance, but in reality, there's an extremely strong connection between mind and muscles, rooted in human evolution. So, start your mental preparation at home by putting on your favorite, energizing music. Furthermore, before each workout, you should visualize your long-term goals and write them down for the upcoming session. This simple step has been proven to actually help you achieve your goals. Then, when you slip into your workout clothes, you'll be ready to give it your all.

2 – Pay attention to your water intake before training

It's common knowledge that the human body is made up of roughly two-thirds water. However, what's far less well-known is that a fluid loss of just three percent can lead to a significant drop in performance, making it impossible to achieve your training goals. Furthermore, inadequate hydration can cause headaches, difficulty concentrating, and cramps, all of which are detrimental to performance. Therefore, it's essential to ensure you're adequately hydrated before your workout. Start at least an hour before your workout by gradually consuming at least half a liter of water. Avoid drinking it all at once, as the body simply can't absorb such a large amount into the tissues within minutes. Maintaining hydration levels is also crucial during training. A good rule of thumb is to consume 0.7-1 liter of water per hour of exercise.

3 – No food, no fight

Behind this rather mundane phrase lies a rule that should really be carved in stone, like the Ten Commandments in their time. Have you ever seen a race car that can deliver top performance on the asphalt, or even move a single meter, without gasoline or engine oil? No? Well, why don't you eat before training? Your body is a racing machine that wants to be pushed to its limits during training. Without the appropriate nutrient supply, however, this isn't possible, as the body quickly reaches its energy limits without sufficiently replenished glycogen stores, and peak performance drops rapidly. But that's not all, because when such an energy deficit occurs, the body tends to use its own protein structures for energy production. Therefore, it makes perfect sense to treat yourself to a carbohydrate-rich meal one to two hours before training, consisting primarily of complex carbohydrates, so that excessively high insulin spikes and the resulting performance slumps don't occur. A mixture of a small portion of oatmeal and a banana is recommended, for example.

4 – Remember a proper warm-up

It's perfectly understandable that you'd prefer to skip this step and not waste time on trivialities. But that would be the biggest mistake you can make before training. Why? Quite simply, because your body is a racing machine. And what racing machine can handle being put from zero to 100 in under eight seconds when it's cold? Just like a car engine, your muscles need a certain warm-up time until they reach their operating temperature and are ready to perform at their peak. Furthermore, the less well-vascularized components of the passive musculoskeletal system—ligaments, tendons, and articular cartilage—also need to be warmed up gradually so they regain elasticity. This also prevents serious injuries that could set you back months in your development. Start with a general cardio warm-up on a machine of your choice, and then move on to a local warm-up for the target muscles. Once you've completed this, you can confidently begin your first working set.