“Improving your workout” can mean different things depending on your goals. But no matter your starting point, it usually involves training with proper form and intensity, while staying well-fueled and hydrated. Here are a few key points to consider:

1. Intensity Check
Make sure your training intensity is right for you. If you’re just starting out, prioritise form. If you’re coming back after injury, follow your therapist’s advice. Otherwise, train at an intensity that challenges your current fitness level. Whether you’re aiming to build strength, endurance, or cardiovascular fitness, you won’t improve without sufficient effort.

2. Nutrition Matters
What and when you eat affects performance and recovery. Focus on fuelling your workout with slow-digesting carbs and some protein beforehand, and refuel with a mix of carbs and protein after. Avoid high-fat meals within four hours of exercise to avoid sluggishness. If you’re on a calorie deficit, time your carbs around your workouts. And aim to eat your last meal at least two hours before training to avoid digestive issues.

3. Add Variety
Mixing things up is essential for both progress and motivation. Every 2–3 weeks, adjust something: reorder your exercises, change sets/reps, vary rep speed, or swap your routine for a timed circuit. For example, my swimming week might look like this:

• Monday: 30–45’ steady pace

• Wednesday: 10 × 50m sprints for anaerobic endurance

• Friday: drills and technique work for active recovery

  In any sport, improvement comes from exploring multiple angles. So don’t just repeat the same thing over and over again.

4. Don’t Overdo It
If you’re highly motivated, remember recovery is part of progress. Give each muscle group 48 hours to recover between sessions. Incorporate active recovery—walks, light cycling, stretching, mobility work, or foam rolling are great. Regular manual therapy (even once a week) can help if you train hard. If life is stressful, adjust your training accordingly. Pushing harder isn’t always better—listening to your body is key.

5. Mind-Muscle Connection
Be present during your workout. Focus on the muscles doing the work. For example, during freestyle swimming, notice your arm’s movement and how you push through the water. Research shows you activate muscles more effectively when you concentrate on them, which can lead to better strength gains and improved form.

6. Don’t Neglect Core Training
Your core is your movement foundation. While some say “you’re using it anyway,” most people (unless trained in Pilates or similar) lack proper core activation. A stable lumbo-pelvic-hip complex enhances every movement. Core training builds intervertebral and pelvic stability—so invest time in it!

7. Warm-Up and Cool Down Properly
Start with dynamic movements—bodyweight versions of your workout exercises or joint mobility drills. For cardio (running, swimming, cycling), do a 5-minute warm-up, gradually increasing your pace. Don’t skip your cooldown either. Gradually reduce intensity to avoid blood pooling and light-headedness. Then stretch the muscles you used—your body will thank you.

Final Thought:
Improvement isn’t just about pushing harder—it’s about training smarter. Respect your body, fuel it, challenge it, and give it time to grow stronger.

Enjoy your training!
Evi