5 Ways To Make Progress With Your Workouts
You may think your training routine is as solid as they come, but if you’re not progressing from one workout to the next, it may be time to switch things up.
We all want to see results from our sweat sessions, but to do so, you need to put in the work and be patient. The reality is, seeing changes to your physical and mental health from working out is both a short- and long-term game. In other words, don’t expect to increase your muscle definition or shave minutes off your 10k run overnight.
Here we share five essential tips for making progress with your training and optimising your overall health.
1. TRACK YOUR PROGRESS
Unless you’re tracking your progress on a regular basis, there’s no way of knowing how well (or not well) you’re performing.
Keeping track of your PBs, compound lifts and other fitness milestones can be a great way to monitor progression from a performance aspect. If you feel that you’re struggling to up your weight, don’t beat yourself up! Often, it’s just a case of needing to switch up the intensity or rep ranges to cruise past that dreaded plateau.
PBs don’t have to be the only thing you track. While taking photos isn’t for everyone, it’s super easy to do and being able to see the physical changes can be a huge motivator. You could also take measurements of your body, including your upper arms, waist, hips and thighs, at regular intervals. Or even simpler than that, making a note of how you feel, for example your mood or energy levels, can be just as positive too.
2. SWITCH UP YOUR ROUTINE
No two people have identical fitness goals, but what we do all share is times when our motivation is lacking. Keeping things fresh and trying different workouts give us a new challenge, keeping motivation levels high.
Our bodies are designed to move in all different ways, and often, we fall into a routine that limits these patterns. Challenging our body to move in its full range of motion is essential! Mixing up your training routine and exercises will help you hit your goals and leave you feeling satisfied and accomplished.
Switching up your routine goes beyond swapping leg day for upper body day, it also means stepping outside your comfort zone, trying new activities and exercises that you may sometimes overlook.
Discover our eight best alternative workouts to the gym here.
3. PERFECT YOUR FORM
We cannot stress enough the importance of maintaining good form while working out. If your form is off, you’re probably not hitting your muscles effectively and you’re increasing the risk of injury. The end result? Less time in the gym and less time working towards your goals. Ouch.
Taking time to learn the correct movement patterns for each exercise is vital for progress in the gym, and your body will thank you for it once those weights start to get heavier.
If you’re unsure on how to perfect your form, seeking support from an experienced professional can be a great place to start. Alternatively, a Google search can quickly set you up with a number of videos and instructions from reputable sources on how to ensure you’re doing exercises in the most optimum way.
READ MORE: The Principles Of Good Form With Caroline Gravity
4. WORK TOWARD PROGRESSIVE OVERLOAD
In order to make progress, your body and muscles need to be continually challenged. Enter progressive overload.
Increasing your weight is arguably the most obvious way to add progressive overload to your training, but there’s actually a lot more to it than that. Hear us out.
- Up your reps. When doing this, add one rep to each set while keeping the weight and rest periods the same.
- Reduce the tempo. Rather than just going through the motions of your workout, focus on performing your exercises by reducing the speed of each rep. This will put your muscles under tension for a longer period of time.
- Add in supersets. A superset is achieved by performing two exercises of opposite muscle groups back to back without any rest.
Get comfortable with the uncomfortable - pushing more weight, completing more reps, doing an exercise slower. Once that becomes comfortable, get uncomfortable again. Training is all about continuous progression and improvement.
READ MORE: Everything You Need To Know About Building Muscle Naturally
5. MAINTAIN A BALANCED DIET
‘Abs are made in the kitchen’ - we’ve all heard the saying, and actually there’s an element of truth to it. Our diet plays a huge part in helping us to achieve our goals, no matter what they are, and unless we’re able to nail the basics in the kitchen, our progress will be slow, if not stagnant.
A balanced diet with sufficient macronutrient (protein, carbs and fats) and micronutrient foods is key to a well fuelled, healthy body. With this, we’re giving ourselves the ability to not only perform at our best but to also recover and repair efficiently, ready for the next challenge.
Oh, and let’s not forget about hydration - water is vital to countless bodily functions, so make sure you keep your water bottle with you at all times.
Looking for some dinner-time inspo? Check out our delicious vegan dinner recipes.
Don’t forget, when it comes to fitness, it’s You vs You! Forget what everyone else in the gym is doing, and focus on making small, positive steps to help develop your training in a realistic, manageable way that suits your lifestyle.
Fitness isn’t a race, it’s a lifestyle we lead to live a better life.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!