Pre & Post Workout Rituals

Pre & Post Workout Rituals

Pre & Post Workout Rituals

Getting your workout in makes sense to be the most important part of your fitness journey, in that whatever you do outside of your gym time doesn’t matter, so long as you get your reps in.

However, we all know that is not the case. It’s a lifestyle, and you can make it as intense as you feel comfortable.

Here are a few factors to be mindful of to ensure you’re maximising your workout time inside and outside of the gym.

Before You Train


We often talk about sleep. It is vital to get quality rest in, for both mind and body. Your body does most of its healing and growth when you sleep.

Take a look at our article on how to maximise your sleeping routine, and feeling ready to go in the mornings. Wake up & grab a glass of water.


You’re about to put your body through its paces, and you’re going to need fuel. As a pre-workout meal, you’re going to need carbs, protein, and sugar. If you’re having toast, make it whole wheat. If you’re having oats, try honey instead of processed sugar.

Smash in a cup of black coffee as your pre-workout, or if you prefer, a pre-workout supplement. Be careful with these, they are packed full of caffeine, and can sometimes have a bad reaction in some people.

If you’re having a protein shake, make sure it’s a trusted, quality brand, as not all proteins are created equal. Have a glass of water too, and fill and pack your water bottle.

Get Dressed For Success

Make sure you’ve chosen the right kit for the day. Appropriate shoes, pants, leggings, top, a sports bra, and gloves. Not every session demands the same clothes. And gents, please make sure your shorts aren’t too baggy… The wall mirrors miss nothing

Be Mindful

On your way to your session, take some thinking time and focus on what you want to achieve in your session. What muscle group or area will you be targeting? What kind of exercises will you be doing? What level of workout will you be putting in?

This will help motivate you in your session, and ensure you don’t walk around the gym lost, wondering which machine to use next.

Stretch It Out

Injuries are not fun. Especially when they put you out of action for weeks at a time. One of the best ways to prevent injuries before they happen is to properly stretch and warm up your muscles.

Jump onto an exercise bike for a 5-10 minute cycle, and then focus on stretching out whatever muscles you’re working on for that session.

This also gets your blood flow up, which will ensure you’re getting nutrients and oxygen pumped into your muscles getting them ready for some hard work. Drink some more water.


If you’ve followed the last few tips properly, you should be hydrated and ready to go. Plenty of water is vital before, during and after your session.

After Your Workout

Cool Down

Just like stretching before your session, a stretch after is as important. This will gradually lower your heart rate and allow your body to recover faster. A good, slow stretch will promote flexibility and prevent muscle soreness. Have a glass of water too


Your body has just depleted its energy stores, and no matter your fitness goal, you’re going to need to replenish. This could be in the form of a small snack, and another protein shake is also recommended, maybe grab a banana too. And definitely have a glass of water.

Grab A Shower

You’ve just put your body through a great session, well done! Maybe grab a shower to cool down, rinse off, and continue your day. You don’t need to drink a glass of water in the shower though. That’s up to you.

And Rest

Allow your body sufficient time to rest and recover between workouts. This includes getting quality sleep, practising stress management techniques, and listening to your body’s cues for rest days when needed. Your rest days are as important as your workout days. And keep drinking your water…

Body20 is an all-encompassing, holistic approach to physical, and mental well-being. The mind & body are an ecosystem, and we understand the value of taking care of it all. Body20 members get access to Nutrition Doctors and Wellness Coaches to assist in improving the quality of their lives.

Book your free demo at your nearest Body20 Studio to find out more.