4 Gym Habits for Better Outcomes

How you approach training—both mentally and physically—determines your success. To get the most out of your time in the gym, focus on these four key strategies.

1. Minimize Distractions

There’s a reason I prescribe specific rest periods in my online training programs. Rest time shapes your effort—shorter breaks make workouts harder, while longer breaks ensure you’re ready for the next set.

But just as importantly, structured rest keeps you engaged. Scrolling your phone or zoning out between sets disrupts focus and reduces your workout’s effectiveness. Think about it—do elite athletes check Instagram mid-session? Didn’t think so.

2. Know the Difference Between Warm-Up & Working Sets

If you finish a working set and wonder if you’re pushing hard enough, the answer is probably no. A true working set should feel like work—not failure every time, but close.

A simple rule: If you could easily do five or more extra reps, you’re still warming up. Finding the right intensity takes practice, especially at the start of a training block, so focus on refining your effort level.

Check the RPE (Rate of Perceived Effort) guidelines in my online training workouts to gauge how hard each set should feel. If an RPE 9 set feels easy, you’re leaving gains on the table.

3. Seek Out Failure (The Good Kind)

Strength and muscle growth come from pushing your limits. That means taking some sets to absolute failure—the point where the weight stops moving or your form starts breaking down.

Right now, how many sets in your workout hit that level? Maybe one or two. Imagine if you doubled that. Over time, that effort compounds into serious progress.

4. Track Your Weights for Real Progress

Want to be certain your hard work will pay off? Track your lifts. Log your weights every session, aim to increase them when movements repeat, and ensure by the last week of your training block, you’ve improved across most lifts.

In The PR Performance Training App, you can log workouts, review past results, and track progress in real time.

If you’re not seeing improvements, ask yourself why. Barring injury or setbacks, it could be an issue of effort, nutrition, or preparation. Identifying the weak link is the key to unlocking new gains.

Progress isn’t about chasing the latest trend—it’s about consistency, effort, and eliminating distractions.

Nail these four fundamentals, and you’ll hit summer in your best shape yet.