Stop scrolling Insta before your workout and start lifting more weight

A young man scrolling social media on his phone before a workout

We've all been there. Just before starting our workout, we quickly check our social media feed - often out of habit or boredom.

While it may seem harmless, a recent study shows that scrolling through social media before exercising can decrease your sets and reps. As tempting as it may be, it's time to put your phone down and start lifting more weight.

In this article, we'll explore why staying off your phone during your workout is essential and how you can make the most of your gym session.

The link between using social media and lower sets and reps

The study cited earlier examined how using social media on a smartphone for 30 minutes before exercising affects your workout. Participants did three sets of a half back-squat exercise to failure with 80 percent of their maximum weight before and after doing two different things: (a) using social media on their phone and (b) watching a documentary.

The research found that using social media before a workout made participants feel more mentally tired. As a result, they lifted less weight during the exercise than when they watched a documentary. However, there was no difference in how hard they felt they were working, their motivation, or how their body responded to the exercise.

Using social media before exercising might make us feel mentally tired, making it harder to push ourselves to lift more weight. But it doesn't affect our body's physical ability to handle exercise.

So, staying off social media might be a good idea if you want to have a more effective workout. Instead, you can listen to music or do a quick warm-up to prepare your body for exercise.

Why staying off your phone before and during your workout is crucial

Distractions are the enemy of a productive workout. When scrolling through your social media feed, you're not focusing on your body and are not fully present. You're mentally and emotionally invested in what you see on your screen, leading to mental fatigue and a lack of motivation.

Moreover, staying off your phone can also help you avoid injury. Not paying attention to your movements makes you more likely to make mistakes and put yourself at risk.

How to make the most of your workout

Now that you know why it's essential to stay off your phone, here are some tips on how to optimise your workout:

  • Set clear goals: Before you start training, set clear goals for yourself. Whether you want to target a particular muscle group or feel ready to lift more weight, having a clear goal in mind can help you stay focused and motivated.
  • Create a workout plan: A workout plan can help you stay on track and avoid distractions. Decide on your exercises, sets, and reps beforehand, and stick to them.

Why not download one of our free 30 day workout plans. They include a workout builder so you can create your own home exercise routine.

  • Stay present: During your workout, focus on your movements. Pay attention to your form and breathing, and avoid distractions.
  • Take breaks: Taking breaks during your workout can help you stay energised and focused. Take a few minutes to stretch, rest, or hydrate between sets.
  • Find motivation within: Instead of relying on external sources like social media, find inspiration within yourself. Focus on your progress and how far you've come, and use that as motivation to push yourself further.

Put the research into practice

We all know how tempting it can be to take a quick peek at Instagram or other social media platforms before our workouts. But as this study shows, there might be better ideas if we want to get the most out of our sweat sessions.

So, let's put down our phones and start lifting more weight. It's time to shift our focus from our screens to our bodies and minds.

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