How to achieve your goal in the gym with the appropriate training

`Introduction`

Have you set yourself the goal of going to the gym to improve your health, your fitness or your appearance? Do you want to know what kind of training suits you best according to your goal? Would you like to learn how to choose, plan and evaluate your exercise routine? If the answer is yes, this article is for you.

In this article I will explain everything you need to know about training, its benefits, its types and its characteristics. I will help you define your goal in the gym and choose the most suitable training for you. I will show you examples of exercise routines according to your goal and I will give you tips to perform them correctly and safely. I will also teach you how to know if your training is going well and how to maintain motivation and consistency.

At the end of the article, you will find a section of frequently asked questions where I will answer some of the most common doubts about training in the gym. So don’t wait any longer and keep reading to learn how to achieve your goal in the gym with the right training.

What is training and why is it important for your health?

Definition of training

Training is a set of physical activities that are performed systematically, planned and controlled with the aim of improving one or several physical capacities, such as strength, endurance, speed, flexibility or coordination. Training involves a stimulus or stress to the organism that causes an adaptation or improvement of the physiological, anatomical and psychological functions.

Benefits of training for your body and your mind

Training has multiple benefits for your health, both physically and mentally. Some of the most outstanding benefits are the following:
Improve your body composition, reducing the percentage of fat and increasing that of muscle mass.
Improve your cardiovascular, respiratory, immune and endocrine system, preventing diseases such as hypertension, diabetes, cholesterol or cancer.
Improve your functional capacity, allowing you to perform the activities of daily living with greater ease and autonomy.
Improve your sports performance, increasing your power, your speed, your endurance and your agility.
Improve your bone and joint health, preventing osteoporosis, arthritis or injuries.
Improve your mental health, reducing stress, anxiety, depression and improving your self-esteem, your confidence, your concentration and your memory.
Types of training according to intensity, duration and objective
There are different types of training according to the intensity, duration and objective that is pursued. Some of the most common types are the following:
Aerobic or cardiovascular training: this is a low or moderate intensity and long duration training that uses oxygen as a source of energy. Its objective is to improve the capacity of the heart, lungs and blood vessels to transport and use oxygen. Some examples are running, cycling, swimming or dancing.
Anaerobic or strength training: this is a high intensity and short duration training that does not use oxygen as a source of energy. Its objective is to improve the capacity of the muscles to generate force and resist fatigue. Some examples are weight lifting, pull-ups, push-ups or squats.
Mixed or high intensity training: this is a training that combines periods of high intensity with periods of low or moderate intensity. Its objective is to improve the capacity of the organism to adapt to different energy demands and to burn more calories. Some examples are HIIT, circuit, crossfit or tabata.
Functional or mobility training: this is a training that is based on natural and global movements that involve several muscle groups and joints. Its objective is to improve the capacity to perform the activities of daily living with greater efficiency and safety. Some examples are yoga, pilates, calisthenics or animal flow.
Personalized or adapted training: this is a training that is designed individually according to the characteristics, needs, preferences and objectives of each person. Its objective is to optimize the results and avoid boredom, overtraining or injuries. Some examples are personal training, coaching or online advice.

What goal do you want to achieve in the gym?

Lose weight and body fat

If your goal is to lose weight and body fat, you should know that training is a very useful tool, but not the only one or the most important one. To achieve this goal, you must combine training with a balanced, healthy and adapted diet to your energy expenditure. In addition, you must take into account other factors such as rest, stress, sleep or hormones.

As for training, the most advisable thing is to combine different types of training to obtain the best results. On the one hand, aerobic or cardiovascular training will help you burn calories and improve your cardiovascular health. On the other hand, anaerobic or strength training will help you increase your muscle mass and raise your basal metabolism. Finally, mixed or high-intensity training will help you speed up your fat burning and improve your aerobic and anaerobic capacity.

The frequency, duration and intensity of the training will depend on your level of fitness, your availability and your progress. However, as a general rule, it is recommended to train between 3 and 5 times a week, between 30 and 60 minutes per session and at a moderate or high intensity. It is also recommended to vary the type of training, the exercises, the loads and the recovery times to avoid stagnation and monotony.

Prevent or recover from injuries

If your goal is to prevent or recover from injuries, you should know that training is a very beneficial tool, but also very delicate. To achieve this goal, you must combine training with a diet that promotes tissue regeneration and inflammation reduction. In addition, you must take into account other factors such as rest, hydration, prevention, diagnosis and treatment.

As for training, the most advisable thing is to consult a health or fitness professional who can indicate the type, frequency, duration and intensity of the training that is most suitable for your case. In general, it is recommended to perform a functional or mobility training that improves the stability, mobility and flexibility of the joints and muscles. It is also recommended to perform a strength training that strengthens the muscles, tendons and ligaments. Finally, it is recommended to perform an aerobic or cardiovascular training that improves blood circulation and the supply of nutrients and oxygen to the tissues.

The frequency, duration and intensity of the training will depend on your injury, your recovery phase and your progress. However, as a general rule, it is recommended to train between 2 and 4 times a week, between 15 and 45 minutes per session and at a low or moderate intensity. It is also recommended to vary the type of training, the exercises, the loads, the work and recovery times to avoid worsening or relapsing of the injury.

Maintain a good level of fitness and health

If your goal is to maintain a good level of fitness and health, you should know that training is an essential tool, but not the only one. To achieve this goal, you must combine training with a balanced, varied and sufficient diet that covers your nutritional and energy needs. In addition, you must take into account other factors such as rest, hydration, leisure, well-being or happiness.

As for training, the most advisable thing is to perform a varied and fun training that allows you to enjoy physical exercise and its benefits. You can choose the type of training that you like the most or that best suits your characteristics and objectives. The important thing is that the training is regular, moderate and safe. You can also combine training with other physical activities such as walking, dancing, playing or practicing a sport.

The frequency, duration and intensity of the training will depend on your fitness level, your availability and your preference. However, as a general rule, it is recommended to train between 2 and 5 times a week, between 20 and 60 minutes per session and at a moderate intensity. It is also recommended to vary the type of training, the exercises, the loads, the work and recovery times to avoid boredom and injuries.

What type of training suits you best according to your goal in the gym?

Aerobic or cardiovascular training

Aerobic or cardiovascular training suits you best if your goal is to lose weight and body fat, improve your endurance and sports performance, prevent or recover from injuries or maintain a good level of fitness and health. This type of training is characterized by being low or moderate intensity and long duration, which implies a higher consumption of oxygen and calories. In addition, this type of training improves the health of your heart, lungs and blood vessels, which reduces the risk of cardiovascular, respiratory and metabolic diseases.

Some examples of aerobic or cardiovascular training are running, cycling, swimming, rowing, dancing, aerobics, step, spinning or zumba. These exercises can be done outdoors, in the gym or at home, with or without material. The important thing is that you choose the exercise that you like the most, that entertains you and that motivates you. You can also vary the exercise, the pace, the distance, the terrain or the music to make it more fun and challenging.

To perform an effective aerobic or cardiovascular training, you must take into account the following aspects:

Perform a warm-up of about 10 minutes, where you progressively increase your heart rate, body temperature and joint mobility.

Maintain an appropriate intensity during the exercise, that allows you to breathe with some difficulty but without suffocating. You can measure your intensity with a heart rate monitor, with a perceived exertion scale or with the conversation test.

Extend the duration of the exercise according to your level of endurance, your goal and your availability. You can start with about 20 minutes and increase until you reach an hour or more.

Perform a cool-down at the end of the exercise, where you gradually decrease your heart rate, body temperature and muscle tension.

Hydrate before, during and after the exercise, to avoid dehydration, electrolyte loss and performance deterioration.

Anaerobic or strength training

Anaerobic or strength training suits you best if your goal is to gain muscle mass and strength, improve your endurance and sports performance, prevent or recover from injuries or maintain a good level of fitness and health. This type of training is characterized by being high intensity and short duration, which implies a lower consumption of oxygen and calories. However, this type of training increases muscle mass and basal metabolism, which implies a higher caloric expenditure at rest. In addition, this type of training improves the health of your muscles, tendons, ligaments, bones and joints, which reduces the risk of injuries, osteoporosis and sarcopenia.

Some examples of anaerobic or strength training are weight lifting, pull-ups, push-ups, squats, lunges, planks, burpees or jumps. These exercises can be done with free weight, machines, elastic bands, body weight or other accessories. The important thing is that you choose the exercise that you like the most, that challenges you and that allows you to progress. You can also vary the exercise, the load, the number of repetitions, sets, execution speed or rest time to make it more fun and effective.

To perform an effective anaerobic or strength training, you must take into account the following aspects:

Perform a warm-up of about 10 minutes, where you progressively increase your heart rate, body temperature and joint mobility. You can also perform some warm-up sets with little weight and many repetitions before starting the main exercise.

Maintain an appropriate intensity during the exercise, that allows you to perform the number of repetitions and sets planned with a good technique and without reaching muscle failure. You can measure your intensity with a dynamometer, with a perceived exertion scale or with the two-repetition test.

Extend the duration of the exercise according to your level of strength, your goal and your availability. You can start with about 15 minutes and increase until you reach an hour or more.

Perform a cool-down at the end of the exercise, where you gradually decrease your heart rate, body temperature and muscle tension. You can also perform some stretching and relaxation exercises to promote muscle recovery.

Hydrate before, during and after the exercise, to avoid dehydration, electrolyte loss and performance deterioration. You can also consume some food or supplement rich in protein and carbohydrates after the exercise to promote protein synthesis and glycogen replenishment.

Mixed or high intensity training

Mixed or high intensity training suits you best if your goal is to lose weight and body fat, improve your endurance and sports performance, prevent or recover from injuries or maintain a good level of fitness and health. This type of training is characterized by combining periods of high intensity with periods of low or moderate intensity, which implies a higher consumption of oxygen and calories. In addition, this type of training improves the capacity of the organism to adapt to different energy demands and to burn more fat at rest.

Some examples of mixed or high intensity training are HIIT, circuit, crossfit, tabata, fartlek or interval training. These exercises can be done with free weight, machines, elastic bands, body weight or other accessories. The important thing is that you choose the exercise that you like the most, that challenges you and that allows you to progress. You can also vary the exercise, the load, the work time, the recovery time or the number of cycles to make it more fun and effective.

To perform an effective mixed or high intensity training, you must take into account the following aspects:

Perform a warm-up of about 10 minutes, where you progressively increase your heart rate, body temperature and joint mobility. You can also perform some specific exercises of muscle and joint activation before starting the main exercise.
Maintain an appropriate intensity during the exercise, that allows you to perform the work time and the number of cycles planned with a good technique and without reaching exhaustion. You can measure your intensity with a heart rate monitor, with a perceived exertion scale or with the word test.
Extend the duration of the exercise according to your level of endurance, your goal and your availability. You can start with about 10 minutes and increase until you reach 30 minutes or more.
Perform a cool-down at the end of the exercise, where you gradually decrease your heart rate, body temperature and muscle tension. You can also perform some stretching and relaxation exercises to promote muscle recovery.
Hydrate before, during and after the exercise, to avoid dehydration, electrolyte loss and performance deterioration. You can also consume some food or supplement rich in protein and carbohydrates after the exercise to promote protein synthesis and glycogen replenishment.

Functional or mobility training

Functional or mobility training suits you best if your goal is to prevent or recover from injuries, improve your endurance and sports performance, gain muscle mass and strength or maintain a good level of fitness and health. This type of training is based on natural and global movements that involve several muscle groups and joints, which implies a higher consumption of oxygen and calories. In addition, this type of training improves the stability, mobility and flexibility of the joints and muscles, which reduces the risk of injuries, pains and functional limitations.

Some examples of functional or mobility training are yoga, pilates, calisthenics, animal flow, TRX, kettlebell or bosu. These exercises can be done with body weight or with some accessories. The important thing is that you choose the exercise that you like the most, that entertains you and that motivates you. You can also vary the exercise, the difficulty, the number of repetitions, sets, execution speed or rest time to make it more fun and challenging.

To perform an effective functional or mobility training, you must take into account the following aspects:

Perform a warm-up of about 10 minutes, where you progressively increase your heart rate, body temperature and joint mobility. You can also perform some specific exercises of muscle and joint activation before starting the main exercise.
Maintain an appropriate intensity during the exercise, that allows you to perform the number of repetitions and sets planned with a good technique and without reaching muscle failure. You can measure your intensity with a dynamometer, with a perceived exertion scale or with the two-repetition test.
Extend the duration of the exercise according to your level of mobility, your goal and your availability. You can start with about 15 minutes and increase until you reach an hour or more.
Perform a cool-down at the end of the exercise, where you gradually decrease your heart rate, body temperature and muscle tension. You can also perform some stretching and relaxation exercises to promote muscle recovery.
Hydrate before, during and after the exercise, to avoid dehydration, electrolyte loss and performance deterioration. You can also consume some food or supplement rich in protein and carbohydrates after the exercise to promote protein synthesis and glycogen replenishment.

Personalized or adapted training

Personalized or adapted training suits you best if your goal is any of the above, but you want to optimize the results and avoid boredom, overtraining or injuries. This type of training is designed individually according to the characteristics, needs, preferences and objectives of each person, which implies a better fit, a higher effectiveness and a higher satisfaction. In addition, this type of training has the support, supervision and motivation of a fitness professional or a personal trainer, which implies a better follow-up, a better correction and a better adherence.

Some examples of personalized or adapted training are personal training, coaching, online advice, home training, group training or goal-oriented training. These services can be hired in the gym, on the internet, in specialized centers or through mobile applications. The important thing is that you choose the service that suits you best, that offers you guarantees, that inspires you confidence and that adds value to you. You can also vary the service, the professional, the place, the schedule or the price to make it more accessible and attractive.

To perform an effective personalized or adapted training, you must take into account the following aspects:

Perform an initial assessment of your fitness level, your physical activity level, your health history, your lifestyle habits, your needs, your preferences and your goals.
Establish a personalized and adapted training plan according to your characteristics, your needs, your preferences and your goals, with the help of a fitness professional or a personal trainer.
Follow the indications, recommendations and corrections of the fitness professional or the personal trainer during the training, to perform it correctly and safely.
Perform a periodic evaluation of your progress, your performance, your satisfaction and your motivation, with the help of the fitness professional or the personal trainer.
Communicate to the fitness professional or the personal trainer any doubt, suggestion, incident or change that occurs in your training, to adjust and improve it.

How to choose the best workout for your goal in the gym?

Evaluate your current fitness level
The first step to choose the best workout for your goal in the gym is to evaluate your current fitness level. This will allow you to know your strengths and weaknesses, your abilities and limitations, your risks and opportunities. To evaluate your current fitness level, you can perform some tests or assessments that measure the following aspects:
Translate this to English: Your body composition: the percentage of fat, muscle, water and bone that you have in your body. You can measure it with a bioimpedance scale, a skinfold caliper or a tape measure.
Your cardiovascular capacity: the ability of your heart, lungs and blood vessels to transport and use oxygen. You can measure it with a heart rate monitor, a spirometer or a stress test.
Your strength capacity: the ability of your muscles to generate force and resist fatigue. You can measure it with a dynamometer, a strength machine or a maximum repetition test.
Your endurance capacity: the ability of your body to maintain the effort for a prolonged time. You can measure it with a stopwatch, a pedometer or an endurance test.
Your speed capacity: the ability of your body to perform a movement or a displacement in the shortest possible time. You can measure it with a stopwatch, a speedometer or a speed test.
Your flexibility capacity: the ability of your joints and muscles to perform a movement with the greatest possible amplitude. You can measure it with a flexometer, a goniometer or a flexibility test.
Your coordination capacity: the ability of your nervous and muscular system to perform harmonic, precise and efficient movements. You can measure it with a coordination test, a balance test or an agility test.
Define your specific, measurable, achievable, realistic and timely goal

The second step to choose the best workout for your goal in the gym is to define your specific, measurable, achievable, realistic and timely goal. This will allow you to have a clear direction, an objective criterion, a motivating challenge, a common sense and a defined deadline. To define your specific, measurable, achievable, realistic and timely goal, you can follow these steps:

Specify what you want to achieve with your workout. For example, lose weight, gain muscle, improve your health, etc.
Measure how much you want to achieve and how you will track your progress. For example, lose 10 kg, gain 5 kg of muscle, lower your blood pressure, etc.
Assess if your goal is achievable and compatible with your current fitness level, your available time and your resources. For example, if you want to lose 10 kg in a month, that is not achievable or healthy.
Review if your goal is realistic and consistent with your personal values, your interests and your priorities. For example, if you hate running, don’t set a goal to run a marathon.
Set a deadline for your goal and divide it into smaller and shorter subgoals. For example, if you want to lose 10 kg in 6 months, set a subgoal to lose 1.5 kg per month.

Consult with a fitness professional or a personal trainer

The third step to choose the best workout for your goal in the gym is to consult with a fitness professional or a personal trainer. This will allow you to get guidance, advice, supervision and motivation from a professional. A fitness professional or a personal trainer will be able to help you to:

Design a personalized workout plan that suits your goal, your fitness level, your preferences and your schedule.
Teach you the correct technique and form of each exercise to prevent injuries and maximize results.
Monitor your progress and adjust your workout plan as needed to keep you challenged and motivated.
Provide you with feedback, encouragement and support to help you overcome obstacles and achieve your goal. Plan your weekly and monthly exercise routine
The fifth step to choose the best workout for your goal in the gym is to plan your weekly and monthly exercise routine. This will allow you to organize, schedule and control your training. An exercise routine is a set of exercises that are performed in a certain order, frequency, duration and intensity. An exercise routine can vary depending on the type of training, the goal, the level, the availability and the preference of each person. However, there are some general principles that should be followed to create an effective, safe and fun exercise routine. These principles are the following:

Principle of individualization: the exercise routine must adapt to the characteristics, needs, preferences and goals of each person.

Principle of progression: the exercise routine must gradually increase the difficulty, intensity, duration and frequency of the exercises, to improve performance and avoid stagnation.

Principle of variation: the exercise routine must periodically change the exercises, loads, repetitions, sets, work and recovery times, to avoid boredom and injuries.

Principle of specificity: the exercise routine must focus on the exercises, muscles and physical capacities that want to be developed or improved, according to the goal.

Principle of overload: the exercise routine must generate a stimulus or stress to the organism that causes an adaptation or improvement of the physiological, anatomical and psychological functions.

Principle of recovery: the exercise routine must respect the rest times between the exercises, sessions and weeks, to favor the regeneration of the tissues and the prevention of injuries.

Record your progress and adjust your training according to the results

The sixth and final step to choose the best workout for your goal in the gym is to record your progress and adjust your training according to the results. This will allow you to measure, evaluate and improve your training. To record your progress and adjust your training according to the results, you can follow these steps:

Keep a training log or diary where you write down the date, time, duration, intensity, exercises, sets, repetitions, loads, rest times and other relevant details of each training session.
Use a scale, a tape measure, a body fat analyzer, a blood pressure monitor or other devices to measure your body composition, your cardiovascular capacity, your strength, your endurance, your speed, your flexibility and your coordination periodically.
Compare your current measurements with your initial measurements and your goal to see how much you have improved and how much you still need to improve.
Celebrate your achievements and reward yourself for your efforts. For example, buy yourself a new outfit, go to the movies, treat yourself to a massage, etc.
Identify your difficulties and challenges and look for solutions to overcome them. For example, if you are bored with your routine, change it; if you are injured, rest and recover; if you are stressed, relax and meditate, etc.
Modify your training plan according to your progress, your feedback, your results and your new goals. For example, if you have reached your goal, set a new one; if you have plateaued, increase the intensity; if you have regressed, review your mistakes, etc.

What exercise routine is most suitable for what you want to achieve in the gym?

Examples of training routines according to the goal

Next, I’m going to show you some examples of training routines according to the goal you want to achieve in the gym. These routines are indicative and general, so you should adapt them to your level, your availability and your preference. You should also keep in mind that these routines are not the only or the best ones, but there are many other options and variants that you can try and combine. The important thing is that you choose the routine that suits you best, that you like the most and that motivates you the most.

These are some of the training routines according to the goal:

If your goal is to lose weight, you should focus on a routine that combines aerobic exercises (such as running, cycling, swimming, etc.) with anaerobic exercises (such as weight lifting, circuit training, HIIT, etc.). This way, you will burn calories, fat and increase your metabolism. A possible routine for weight loss could be:
- Monday: 30 minutes of running + 30 minutes of circuit training
- Tuesday: Rest or active recovery (such as walking, yoga, stretching, etc.)
- Wednesday: 30 minutes of cycling + 30 minutes of HIIT
- Thursday: Rest or active recovery
- Friday: 30 minutes of swimming + 30 minutes of weight lifting
- Saturday: Rest or active recovery
- Sunday: Rest or active recovery
If your goal is to gain muscle, you should focus on a routine that emphasizes strength exercises (such as weight lifting, bodyweight exercises, calisthenics, etc.) with adequate rest and recovery. This way, you will stimulate muscle growth, hypertrophy and repair. A possible routine for muscle gain could be:
- Monday: Chest and triceps exercises (such as bench press, push-ups, dips, etc.)
- Tuesday: Back and biceps exercises (such as pull-ups, rows, curls, etc.)
- Wednesday: Rest or active recovery
- Thursday: Legs and shoulders exercises (such as squats, lunges, deadlifts, shoulder press, etc.)
- Friday: Core and cardio exercises (such as planks, crunches, burpees, skipping, etc.)
- Saturday: Rest or active recovery
- Sunday: Rest or active recovery
If your goal is to improve your health, you should focus on a routine that includes a variety of exercises that work on your cardiovascular, respiratory, muscular, skeletal and nervous systems. This way, you will improve your blood circulation, oxygen uptake, blood pressure, cholesterol, glucose, bone density, posture, balance, coordination and mood. A possible routine for health improvement could be:
- Monday: 20 minutes of aerobic exercise (such as running, cycling, swimming, etc.) + 20 minutes of strength exercise (such as weight lifting, bodyweight exercises, calisthenics, etc.) + 10 minutes of flexibility exercise (such as yoga, pilates, stretching, etc.)
- Tuesday: Rest or active recovery
- Wednesday: 20 minutes of aerobic exercise + 20 minutes of strength exercise + 10 minutes of flexibility exercise
- Thursday: Rest or active recovery
- Friday: 20 minutes of aerobic exercise + 20 minutes of strength exercise + 10 minutes of flexibility exercise
- Saturday: Rest or active recovery
- Sunday: Rest or active recovery

How to know if your training is going well according to your purpose in the gym?

Indicators that your training is effective and adequate

To know if your training is going well according to your purpose in the gym, you should pay attention to the indicators that your training is effective and adequate. These indicators are signs or symptoms that show you that your training is producing the expected results and that it fits your characteristics, needs, preferences and goals. Some of the indicators that your training is effective and adequate are the following:

You feel satisfied, happy and proud of your training. You enjoy your workouts and look forward to the next ones. You have a positive attitude and a high motivation towards your goal.
You notice improvements in your physical appearance, your performance, your health and your well-being. You see changes in your body composition, your strength, your endurance, your speed, your flexibility and your coordination. You also feel better in your mood, your energy, your sleep and your self-esteem.
You achieve your short-term and long-term goals. You reach the milestones and subgoals that you set for yourself. You also set new and more challenging goals to keep progressing and improving.
You avoid injuries, overtraining and burnout. You train safely and responsibly, following the principles of individualization, progression, variation, specificity, overload and recovery. You also listen to your body and respect your limits.

Indicators that your training is ineffective or inadequate

To know if your training is going bad according to your purpose in the gym, you should pay attention to the indicators that your training is ineffective or inadequate. These indicators are signs or symptoms that show you that your training is not producing the expected results or that it does not fit your characteristics, needs, preferences and goals. Some of the indicators that your training is ineffective or inadequate are the following:

You feel frustrated, bored and discouraged by your training. You do not enjoy your workouts and dread the next ones. You have a negative attitude and a low motivation towards your goal.
You do not notice improvements in your physical appearance, your performance, your health or your well-being. You do not see changes in your body composition, your strength, your endurance, your speed, your flexibility or your coordination. You also feel worse in your mood, your energy, your sleep or your self-esteem.
You do not achieve your short-term or long-term goals. You do not reach the milestones or subgoals that you set for yourself. You also give up or lose interest in your goal.
You suffer injuries, overtraining or burnout. You train unsafely or irresponsibly, ignoring the principles of individualization, progression, variation, specificity, overload and recovery. You also do not listen to your body and exceed your limits.

How to measure and evaluate your progress and performance

To measure and evaluate your progress and performance, you must perform some actions that allow you to obtain objective and subjective data about your training. These actions are the following:

Record your training sessions in a log or diary, where you write down the date, time, duration, intensity, exercises, sets, repetitions, loads, rest times and other relevant details of each session.
Measure your body composition, your cardiovascular capacity, your strength, your endurance, your speed, your flexibility and your coordination periodically, using devices such as a scale, a tape measure, a body fat analyzer, a heart rate monitor, a spirometer, a dynamometer, a stopwatch, a flexometer, a goniometer, a coordination test, etc.
Compare your current measurements with your initial measurements and your goal, to see how much you have improved and how much you still need to improve.
Evaluate your satisfaction, your enjoyment, your motivation, your mood, your energy, your sleep and your self-esteem, using scales, questionnaires, surveys, interviews, etc.
Analyze your data and identify your strengths, weaknesses, opportunities and threats, using methods such as SWOT analysis, SMART criteria, feedback, etc.
Celebrate your achievements and reward yourself for your efforts, using incentives, prizes, recognition, etc.
Modify your training plan according to your data, your feedback, your results and your new goals, using the principles of individualization, progression, variation, specificity, overload and recovery.

How to overcome stagnation and frustration

To overcome stagnation and frustration, you must perform some actions that allow you to break the routine, change the stimulus, increase motivation and improve your mood. These actions are the following:

Vary your exercises, loads, repetitions, sets, work and recovery times, frequency and intensity of your training, to avoid boredom and injuries, and to challenge your body and mind.
Set realistic, specific, measurable, achievable and timely goals, and divide them into smaller and shorter subgoals, to keep track of your progress and celebrate your achievements.
Seek professional guidance, advice, supervision and motivation from a fitness professional or a personal trainer, to optimize your training and avoid mistakes and injuries.
Find a training partner, a group or a community that shares your goal, your interests and your preferences, to train together, support each other, compete and have fun.
Reward yourself for your efforts and accomplishments, using incentives, prizes, recognition, etc., to reinforce your positive behavior and increase your self-esteem.
Practice positive thinking, affirmations, visualization and meditation, to cope with stress, anxiety, fear and negative emotions, and to enhance your confidence, optimism and resilience.

Conclusion

In conclusion, choosing the best workout for your goal in the gym is not an easy task, but neither impossible. You just have to follow some steps, such as evaluating your current fitness level, defining your specific, measurable, achievable, realistic and timely goal, consulting with a fitness professional or a personal trainer, choosing the type of training that best suits your goal, preferences and availability, planning your weekly and monthly exercise routine, recording your progress and adjusting your training according to the results, and overcoming stagnation and frustration. If you follow these steps, you will be able to achieve your goal in the gym effectively, safely and fun.