The signs of a successful workout vary based on the intensity of your session. However, here are several factors to take into account:
Sweating profusely and feeling exhausted after a workout, especially following high-intensity interval training (HIIT), a challenging leg day, or with the aid of pre-workout supplements that increase sweat production, can indeed be indicative of a rigorous session. However, while sweat can be a sign of exertion, it’s not the sole determinant of workout effectiveness. The true measure lies in various factors such as muscle fatigue, improved endurance, increased heart rate, and overall progress towards your fitness goals.
Indicators of a Successful Workout
Here are five additional factors to consider when assessing the effectiveness of your workout, beyond just sweat.
1. Improved Sleep
A good indicator of an effective workout is if you experience improved sleep the night after. Exercise can be likened to a shock to the body, with each repetition contributing to this effect. Adequate sleep is crucial for the body to recover from these shocks and facilitate muscle repair and growth. Remember not to skimp on sleep, as it is during this time that significant physical changes occur and hormone production peaks.
2. Sustained Pump
During exercise, our heart rate rises, leading to enhanced blood circulation to the muscles. This heightened blood flow creates a satisfying pump, giving the muscles a fuller, more pronounced appearance. Experiencing a pump during or post-workout signifies muscle growth and calorie burning.
Key Point
It’s important to note that the optimal duration for a muscle pump post-exercise is around 30 minutes, so remember this as you plan for your next session.
3. You’re Feeling Hungry
If hunger strikes during your workout, it’s a sign that your body has likely used up its glycogen reserves. Post-workout hunger indicates that you’ve pushed your limits and now need nourishment for recovery. However, managing hunger after exercise can be tricky, as there’s a risk of indulging in unhealthy snacks. Therefore, it’s essential to be mindful of your food selections and opt for protein-rich options to satisfy your hunger effectively.
4. You’re Feeling Better Than When You Began
While exercising, thoughts ranging from food cravings to missed deadlines crossed your mind. Now that you’ve completed your workout, you feel grateful and mentally clearer. Despite finishing your routine, the desire for one more set lingers, indicating a challenging session; after all, when we enjoy something, we often crave more. Remember, gains aren’t solely measured in muscles!
5. Maximum Repetition
When you surpass your lifting record, such as achieving two repetitions of 180kg when your previous best was 180kg, or lifting 185kg, you’re testing your strength with a one rep max. Hitting your one rep max signifies that you exerted maximum effort during your workout. The greatest benefit of achieving a one rep max is the enhancement of both physical and mental strength, alongside a confidence boost.