AFTER YOU’VE BEEN exercising regularly for some time, you might notice yourself yearning for more. Perhaps you want to feel your best for the summertime. Or you’re sick of benching only half of the weight you could in your glory days. Or you’re just aiming to feel healthier in general.
These are all scenarios that both D. J. Gibson, a fitness trainer and kettlebell and mobility specialist based in New York City, and Daniel Mendoza, a certified fitness trainer at Planet Fitness, encounter frequently when interacting with athletes looking to level up. And while the specific strategy may vary depending on the goals—i.e., weight loss, cardio, or strength training—the same guiding principle applies in all cases: You need to push yourself harder than you currently are, while also ensuring that you do so in healthy ways.
Just as important as identifying the right steps to get there is finding the right place to do the work. Planet Fitness, for example, is a great option for every variety of athlete. It offers high-value membership options, with personalized training programs and best-in-class equipment for all levels of fitness. To help you take things to the next level, we asked Gibson and Mendoza to give us their advice for those of us looking to kick things up a notch. Here’s what they said.
1. Identify Your “North Star”
Gibson advises finding a focused goal to target your energy—and, he notes, it doesn’t have to be physical. For example, rather than simply developing cardiovascular endurance for the sake of itself, perhaps your “North Star” is being a healthy role model for your child. Or, he continues, “if you’re building muscle, maybe you have a job that requires physical work, and doing this will make your day-to-day life easier.” Recognition of deep-rooted purpose provides you with the motivation you need to stay on track and keep pushing yourself.
Once you have this goal in place, it also helps to have another person to help you design a plan for achieving it. Mendoza notes that Planet Fitness offers new members an orientation program where trainers work one-on-one with members to determine their goals and the most effective way to get there. He says that any folks will come in with a general weight or strength goal, but it can be helpful to place your goals in a more personal framework. For example, he continues, maybe the real purpose you’re in the gym is because you want to be able to lift your grandchildren.
2. Challenge Yourself
No matter your fitness goal—but particularly if it’s strength-based—upping the ante as you get used to your routines is vital. According to a study published in the International Journal of Environmental and Public Health, fitness plateaus tend to occur because of muscle adaptation: Your muscles have grown accustomed to the demands you’ve previously thrown at them, and now they need extra stimulation to continue building.
To push past muscle adaptation, you need to focus on what’s known as progressive overload. This means increasing the time, weight, or intensity of your lifting sessions each week by no more than 10 percent to help your muscles grow without any similar surge in injury risk.
3. Level Up Your Cardio With Plyometrics and Interval Training
If you’re looking to lose weight, plyometrics—exercise involving quick stretching and contracting of your muscles, such as jumping, throwing, and other similarly explosive movements—may move the needle when standard running exercises aren’t cutting it. Mendoza says that Planet Fitness offers several sessions that cater to this type of workout modality, most notably their PF 360 high-intensity interval training session, in which you’ll get hands-on experience with a fitness trainer. There’s also a weight loss benefit associated with this type of exercise—a 2023 study from the Journal of Clinical Medicine found that HIIT can be effective at reducing body-fat percentage.
4. Keep Your Body Primed to Shift Gears
Both trainers note that the vast majority of progress toward any fitness goal happens in the home—that is to say, by fueling, resting, and hydrating properly. Gibson recommends prioritizing whole foods in your diet (fruits and vegetables, nuts and seeds, beans and lentils, milk, whole grains, and unprocessed meats and fish). The more healthy fuel you consume, he says, the less likely you are to crave things that might hinder your progress.
If strength gains are your goal, Gibson adds, you need to make sure your protein intake is high. He usually advises that his clients consume roughly 0.8 to 1.25 grams of protein per pound of body weight daily. Hydration is also crucial, with the rule of thumb being to drink enough water to keep your urine at a clear or light yellow color. Lastly, don’t skip out on your snooze. “That’s probably the most important thing when it comes to anyone’s routine,” Mendoza explains. “If you’re tired going into a workout or not completely recovered from your last routine, you’re never going to make safe and effective progress.” He recommends at least eight hours of sleep each night.
5. Make Your Fitness a Team Activity
Gibson and Mendoza know from experience that unless you’re mentally engaged in your workout and goals, you probably won’t stay committed. Routines can get old fast, especially when your workouts are feeling more like a chore than an enjoyable experience. One solution? Make it social. Mendoza emphasizes that Planet Fitness offers a wide variety of group fitness classes, from strength- and cardio-focused sessions to the HIIT-based PF 360 class. “It really helps build that community because you’re all together, learning the same things,” he explains, adding that members often make connections with each other and the staff as they exercise. “It makes it a more enjoyable place to be.” And once you have the right team, workout strategy, and gym for your goals, your fitness transformation will be ready to rise to the next level.
Head to PlanetFitness.com or download the free Planet Fitness app to find your nearest club and join today.
